Today after a long day at work. I headed out to the Turia park at around 7:40 p.m. with the heat very high and the sun shining hard. I warmed up 15:30 to the Turia park, with this heat you dont need too much of a warm up, because you already are warmed up standing still. The humidity is just awful. I came from the Dominican Republic so there should not be any problems with these temps, but boy, I was saoking wet when I finished the intervals and it seemed that I got out off a pool. I was very thirsty, so on the cool down I was just wanting to get home and drink 1000 glasses of wáter.
Ok, no more complaints. But to be honest I dont remember a workout that I did that bad time wise. Faster tan my current 5k pace though. Ok, the plan for today was to do 4 x 1000m with around 500m recovery ( Took 3:30 to 3:45 between repeats). I thought that I was going to be around 4:15 average, but I was dead wrong! I felt Good on the first one in 4:23, but when I finished the second one in 4:20, I knew that it was going to be a struggle, I was sweating buckets and I did not feel pretty Good, but I toughed it out and finished the last 2 in 4:27,4:27. Legs did not have it despite my breathing being not so bad. When I walked to work this morning, felt flat. However in the walk back home did not feel that bad.
When I finished my 15 mins warm up of easy running, drills and 2 x 100m strides I was feeling Good, but felt a bit thirsty. After the first repeat as I said felt pretty Good, but at the end of the second felt like crap and just wanted to finish somehow. In the last repeat I did not look at the watch during the repeat and tried to move my legs as fast as I wanted, was negatively surprised when I saw 4:27. Then walked for 2-3 mins huffing and puffing and then started my 15:20 cool down home dissapointed and soaking wet to the bones. Some days you crush workouts, but some days you struggle, but the Good thing is that you tough it out and get the thing done.Of course, sometimes its better to call it a day, instead of digging a hole of fatigue. Today was not that day, since I was very tired, but I could finish relatevely strong despite feeling bad.
The Good news is that I think I cannot run worse tan this in this workout, but to be honest I ran faster than my current 5k race pace, so not that bad, but comparing to past workouts the times were bad. Oh well!! It is what it is!! Tomorrow is another day!
Around 6 miles total today.
miércoles, 29 de julio de 2020
martes, 28 de julio de 2020
Easy hot run
Today I ran again after work at 8 p.m. I had to eat again prior to the run, ate peanut butter and a slice of bread. Wanted some energy. I was tired again, but after the first lap I felt really Good and finished feeling pretty Good. I did 8 laps in the Blasco park in 44:38, too hot!! I was sweating a lot at the end. First half in 22:34, second one in 22:04 feeling very Good at the end. Kept the effort really easy today and glad again that I got my run in.
lunes, 27 de julio de 2020
Easy run + strides
Today I ran after work at 08:00 p.m. I headed out that late, because I was dealing with some work issues and also waiting for the heat to decrease a bit.
Did not have motivation to run, but you have to do what you have to do. I did 8 laps in the Blasco park, first lap in 5:47, halfway in 22:45 and second half in 20:47. From laps 6 to 8 did 6 strides as fast fast I could while maintain my form and Good mechanics. Did not feel bad and it was not so hot. Felt Good in the strides. Total time for the 8 laps was 43:35. I was very sweated when I finished. Glad that I got my run in.
Did not have motivation to run, but you have to do what you have to do. I did 8 laps in the Blasco park, first lap in 5:47, halfway in 22:45 and second half in 20:47. From laps 6 to 8 did 6 strides as fast fast I could while maintain my form and Good mechanics. Did not feel bad and it was not so hot. Felt Good in the strides. Total time for the 8 laps was 43:35. I was very sweated when I finished. Glad that I got my run in.
domingo, 26 de julio de 2020
Another 2 weeks catch up
Its getting harder and harder to post on a daily basis. Just working a lot and I get lazy at nights to turn the computer on at nights.
Anyway, is much harder to post after 2 weeks when you have forgotten the details of the runs. No more complaints!!
Sunday July 12th - Ran at 7 p.m. . First 50 mins were in the Turia park and the progression part of my long run was done in the Blasco park, did 6 laps in the Blasco park (5.4k) at maratón effort. Splits for the fast portions were: 4:46,4:41,4:42,4:40,4:41,4:19. Very pleased with those splits and how I felt during that run. Finihed the run in 80 mins with the last 28 mins something at maratón effort.
Monday July 13 - After work did 8 laps in the Blasco park in 43:25 or something like that. Included 6 strides from laps 6 to 8. Felt Good at the end. As always feel very tired at the beginning.
Tuesday July 14 - Could run because it started raining at the time that we were running, when I left work at 8 p.m. it was raining hard. So I had to skip the run that day.
Wednesday July 15 - Almost skip the run, left work late and was very hungry. Ate inmediately before the run, something that I have never done before, but it worked out very well. A slice of bread with peanut butter and that gave me energy and I felt really Good during the run. Did 8 laps in the Blasco park in 43:32. Glad that I ran.
Thursday - Our work sector had a holiday that day, so I was off from work, I ran at around 11:00 with a lot of heat and sun. Did the route that my brother do on a regular basis that is close to his house. That route took me 52:50s. Felt pretty Good, but the run was very easy.
Friday - I left work later than planned. I normally am resting on Fridays so I took the day off.
Saturday - Ran in the morning at 09.00 a.m. my brother convinced me to do tempo intervals with him, I agreed, but was going to do it at his pace. The workout was 1 x 3k and 1 x 2k with 2 mins recovery. I took 3 mins. Did 16 mins warm up, did drills and 3 x 100m strides. I ended doing the workout alone, because the pace that my brother was running at was slow for my taste that day. I did the 3k in 14:41 (4:59,4:57,4:45) was not that easy, the heat was strong. Took 2.53 off to wait for my brother and to start the last Interval with him. I finished the 2k in 9:27 (4:45, 4:42). To be honest I hoped for a faster workout, but what you can do. thats what I had on the day. Did 16 more mins to cool down.
Sunday 19th - Again ran at 9:00 a.m. with the sun shining hard , today was my long run day with the last 5k at maratón effort. Did 31:30 before joining my brother and a friend for their 45 mins run at sub 6 mins per km pace. So the first few kms ( after the 31 mins for me) were in 5:55,5:58,5:52, then it was time to start the fast part. At the very beginning felt pretty Good, but suddenly did not feel that great, but did what I had to do regardless. Last 5k were in 5:16,5:18,5:18,5:12,5:14. Then ran 4 more mins after the progression to finish the 80 mins. I was soaked and very thirsty at the end. Also I did that progression tired from the tempo workout the day before.
Solid week of training, eventhough I ran 5 times for the week.
Monday July 20th - I took the day off, no excuse to be honest.
Tuesday - July 21th - Did 8 laps in the Blasco park after work, and did 6 strides from lap 6 to 8. Total time for the 8 laps were in 43:18. Second half in 20:35. Felt pretty Good eventhough it was very hot.
Wednesday July 22th - That day after work I was very hungry, but I wanted to do 400m intervals that day, I ended up eating right before the warm up again, one slice of whole wheat bread with peanut butter, again that did not cause me any problems and probably gave me energy because I felt pretty Good and the workout turned out much better than expexted. Warm up around 16 mins, then did drills and then did 2 x 100m strides and I was ready to go. The plan was to do 8 x 400s with 200s jog rest and thats what I did, I had no idea what time I could run on those, but ran better than expected. The splits were: 1:37,1:36,1:39,1:34, 1:36,1:32,1:38,1:30. I wanted to run faster in the last one, but overall a Good workout and I am very satisfied. Cooled down for 16 more mins.
Thursday - Another unplanned rest day. Eating like a pig lately with my brother, but on Monday that Will end and I Will get back to my healthy eating habits.
Friday - Ran early in the morning before work for the first time in the year. I have been skipping runs lately after work and I am leaving work latter than planned, so to avoid that stuff I decided to run early and get it out of the way early. I started from my home at 6:03 am with already the temps in the 30s Celsius I think, it was hot. Did again the route that my brother does near his home. I ran with him, and we talked about the day ahead. I am glad I ran that early on Friday, because it was a very stressful day at work and I ended up eating lunch almost at 4 p.m., first time that I ate that late in that work.Anyway, when I left work at 7 p..m. I felt Good because the run was already done.Did 53:54 total time at a very easy pace.
Saturday - Yesterday ran at 9 pa.m. with the sun shining very hard already, the plan was to do 60 mins easy, I ended up running 63:25. I stopped several times though, because I had to stop for my brother to finish his intervals there in the Turia park. no problem, it was an easy day.
TodayI ran again at 9 a.m., but today I realized that that time is already too hot to run, I finished today very tired and very thirsty and I am not glad with the progression today, my last workout was on Wednesday, so I had to be fresh today to run sub some 5 mins per km. However, thing did not click even on the easy part, as my fastest km in the easy part was 6:08. I started from home, then ran to the turia park, then did 5k at maratón effort, hoping to run 25 mins low maybe, but I ended running the same as last week having run a workout the day before. Great!! splits were Ran 3:13 in the first 600, then tracked 4k in 5:22, I felt very dissapointed with that Split, my legs felt heavy , 5:15,5:12,5:09, then ran 400m to complete the km with the 600m that I did at the beginning, these 400s were in 2:03, so 5:16 if we sum the 2 parts. Around 26:20 for those 5k. Not happy about that, but glad I got it done regarless, then ran 3 mins easy before getting out the turia park with my brother and getting home to complete 82 mins of running. Very thirsty and tired today. soaking wet at the end. Told my brother that we have to run earlier to avoid this heat and sun, since we are not carrying wáter for our runs.
Another Good week of training eventhough again I ran 5 times for the week. wow thhis catching up took me around 45 mins, so its better to post day by day.
Anyway, is much harder to post after 2 weeks when you have forgotten the details of the runs. No more complaints!!
Sunday July 12th - Ran at 7 p.m. . First 50 mins were in the Turia park and the progression part of my long run was done in the Blasco park, did 6 laps in the Blasco park (5.4k) at maratón effort. Splits for the fast portions were: 4:46,4:41,4:42,4:40,4:41,4:19. Very pleased with those splits and how I felt during that run. Finihed the run in 80 mins with the last 28 mins something at maratón effort.
Monday July 13 - After work did 8 laps in the Blasco park in 43:25 or something like that. Included 6 strides from laps 6 to 8. Felt Good at the end. As always feel very tired at the beginning.
Tuesday July 14 - Could run because it started raining at the time that we were running, when I left work at 8 p.m. it was raining hard. So I had to skip the run that day.
Wednesday July 15 - Almost skip the run, left work late and was very hungry. Ate inmediately before the run, something that I have never done before, but it worked out very well. A slice of bread with peanut butter and that gave me energy and I felt really Good during the run. Did 8 laps in the Blasco park in 43:32. Glad that I ran.
Thursday - Our work sector had a holiday that day, so I was off from work, I ran at around 11:00 with a lot of heat and sun. Did the route that my brother do on a regular basis that is close to his house. That route took me 52:50s. Felt pretty Good, but the run was very easy.
Friday - I left work later than planned. I normally am resting on Fridays so I took the day off.
Saturday - Ran in the morning at 09.00 a.m. my brother convinced me to do tempo intervals with him, I agreed, but was going to do it at his pace. The workout was 1 x 3k and 1 x 2k with 2 mins recovery. I took 3 mins. Did 16 mins warm up, did drills and 3 x 100m strides. I ended doing the workout alone, because the pace that my brother was running at was slow for my taste that day. I did the 3k in 14:41 (4:59,4:57,4:45) was not that easy, the heat was strong. Took 2.53 off to wait for my brother and to start the last Interval with him. I finished the 2k in 9:27 (4:45, 4:42). To be honest I hoped for a faster workout, but what you can do. thats what I had on the day. Did 16 more mins to cool down.
Sunday 19th - Again ran at 9:00 a.m. with the sun shining hard , today was my long run day with the last 5k at maratón effort. Did 31:30 before joining my brother and a friend for their 45 mins run at sub 6 mins per km pace. So the first few kms ( after the 31 mins for me) were in 5:55,5:58,5:52, then it was time to start the fast part. At the very beginning felt pretty Good, but suddenly did not feel that great, but did what I had to do regardless. Last 5k were in 5:16,5:18,5:18,5:12,5:14. Then ran 4 more mins after the progression to finish the 80 mins. I was soaked and very thirsty at the end. Also I did that progression tired from the tempo workout the day before.
Solid week of training, eventhough I ran 5 times for the week.
Monday July 20th - I took the day off, no excuse to be honest.
Tuesday - July 21th - Did 8 laps in the Blasco park after work, and did 6 strides from lap 6 to 8. Total time for the 8 laps were in 43:18. Second half in 20:35. Felt pretty Good eventhough it was very hot.
Wednesday July 22th - That day after work I was very hungry, but I wanted to do 400m intervals that day, I ended up eating right before the warm up again, one slice of whole wheat bread with peanut butter, again that did not cause me any problems and probably gave me energy because I felt pretty Good and the workout turned out much better than expexted. Warm up around 16 mins, then did drills and then did 2 x 100m strides and I was ready to go. The plan was to do 8 x 400s with 200s jog rest and thats what I did, I had no idea what time I could run on those, but ran better than expected. The splits were: 1:37,1:36,1:39,1:34, 1:36,1:32,1:38,1:30. I wanted to run faster in the last one, but overall a Good workout and I am very satisfied. Cooled down for 16 more mins.
Thursday - Another unplanned rest day. Eating like a pig lately with my brother, but on Monday that Will end and I Will get back to my healthy eating habits.
Friday - Ran early in the morning before work for the first time in the year. I have been skipping runs lately after work and I am leaving work latter than planned, so to avoid that stuff I decided to run early and get it out of the way early. I started from my home at 6:03 am with already the temps in the 30s Celsius I think, it was hot. Did again the route that my brother does near his home. I ran with him, and we talked about the day ahead. I am glad I ran that early on Friday, because it was a very stressful day at work and I ended up eating lunch almost at 4 p.m., first time that I ate that late in that work.Anyway, when I left work at 7 p..m. I felt Good because the run was already done.Did 53:54 total time at a very easy pace.
Saturday - Yesterday ran at 9 pa.m. with the sun shining very hard already, the plan was to do 60 mins easy, I ended up running 63:25. I stopped several times though, because I had to stop for my brother to finish his intervals there in the Turia park. no problem, it was an easy day.
TodayI ran again at 9 a.m., but today I realized that that time is already too hot to run, I finished today very tired and very thirsty and I am not glad with the progression today, my last workout was on Wednesday, so I had to be fresh today to run sub some 5 mins per km. However, thing did not click even on the easy part, as my fastest km in the easy part was 6:08. I started from home, then ran to the turia park, then did 5k at maratón effort, hoping to run 25 mins low maybe, but I ended running the same as last week having run a workout the day before. Great!! splits were Ran 3:13 in the first 600, then tracked 4k in 5:22, I felt very dissapointed with that Split, my legs felt heavy , 5:15,5:12,5:09, then ran 400m to complete the km with the 600m that I did at the beginning, these 400s were in 2:03, so 5:16 if we sum the 2 parts. Around 26:20 for those 5k. Not happy about that, but glad I got it done regarless, then ran 3 mins easy before getting out the turia park with my brother and getting home to complete 82 mins of running. Very thirsty and tired today. soaking wet at the end. Told my brother that we have to run earlier to avoid this heat and sun, since we are not carrying wáter for our runs.
Another Good week of training eventhough again I ran 5 times for the week. wow thhis catching up took me around 45 mins, so its better to post day by day.
domingo, 12 de julio de 2020
2 weeks catch up
Yes I have been running and also working a lot.
Monday June 29th - After work 8 laps in the Blasco park (7.2k) easy with 6 strides from laps 6 to 8. Did 43:39 if I recall correctly.
Tuesday June 30th - After work 8 laps again in 44:16 I think or something like that. The thing is that it was easy.
Wednesday July 1st - A coworker was gone for vacation so for the next couple of weeks the work is a lot. I was not sure if I was going to do a workout that day, but I decided to give it a go in the warm up. Warmed up for 12 mins (2 laps in the Blasco park), I wanted to do some fartlek in the Blasco park, After the jogging, did some drills, then did 3 x 80m strides, giving it a try to a new warm up routine (including drills). I felt pretty Good to be honest, so I might continue to do that routine in the future, the routine is from the welsh runner on YouTube, very clear explanation on how to warm up. In the end did 3 x 1 lap in the Blasco park and 1 x 1 min. With less tan 2 mins recovery, the short recovery was improvised. Splits were 3:51,3:50,3:51 so very even. Finished very tired and the next several days my legs seemed like jelly, so maybe I over did that workout.
Thursday July 2nd - After work did 8 laps in the Blasco park, very very tired, dont remember the last itme that I felt that tired. I could barely do 46:59 for 8 laps and consider it a success given how bad I felt.
Friday - rest
Saturday July 4th - I ran in the morning at 7:xx a.m. I still felt tired so I decided to do 60 mins easy to the Turia park. Felt really tired in the first half of the run, but felt pretty Good in the second part.
Sunday July5th - Again ran in the morning around 8 a.m. to the Turia park, this time I did 80 mins with the last 5k maratón effort, I was running 6:06-6:08 in the easy kms, then in the last 5k did around 26:18, (5:18,5:15,5:13,5:09, a part of the first km and part of the last km, that together made a km, did not know the time, but it was something around like the Split). Felt very solid in this run. I am starting to like the long runs, maybe I am getting too old.
Monday July 6th -After work I did 8 laps in the BLasco park including 6 strides from laps 6 to 8. Did 43:47 for 8 laps.
Tuesday July 7th - Did 44:26 for 8 laps after work. Felt ok.
Wednesday July 8th - Around 8 p.m. after work I headed out to the Turia park, I was not so sure to do this workout since I felt very stressed from work, but again I decided to give it a go. Did 5k tempo and 2 x 200m in the Turia park, I did not do bad given that I worked 12 hours that day. I did the warmm up routine that I am trying for the second time. Warmed up 14mins, then did drills, then did 3 x 80m strides. Then my tempo started and I was on pace to do 23:xx in the first half, but then got slower and finished the run in 24:08 (4:41, 4:47, 2:27 I think, 11:55 first half, 2:28, 4:56, then closed 4:47 the last km). Then did 2 x 200s in 42,44. Was happy to have improved 19 seconds from my last tempo, and I felt pretty Good cardiovasuclary, but my legs got heavier in the second half. I am knocking the door of 23:xx again, which was my normal time pre quarantine. In the 200s felt ok, but need to work more on those. I think that those drills really help with the pace feeling a lot easier and the breathing feeling pretty under control. Cooled down for 16 mins or so. Did around 10k for the day, maybe a bit more.
Thursday July09th, Ran after work 8 laps, and felt tired but Good. Did 45:25 for 8 laps negative Split by more than 30 seconds.
Friday - Rest. I rest on Fridays, but I left work at 8 p.m. these days has been hard to keep my training and work 12 hours. My coworker that is on vacation comes back on Friday so by next Friday thing Will get back to normal for a bit. Anyway, no complaintss.
Saturday - Ran in the morning at 8 a.m. to the Turia park and did 60 mins easy. Felt really tired in the first half, but in the way back felt pretty Good and started to do kms in 6:00. Finished really strong.
I Will run in the evening today, I did not want to, but all these days I have been sleeping around 6 hours, so I decided to sleep in a bit today and that worked, because I slept 3 extra hours than planned. For today I have planned to do 80 mins again with the last 5k progression. Lets see how it goes.
Monday June 29th - After work 8 laps in the Blasco park (7.2k) easy with 6 strides from laps 6 to 8. Did 43:39 if I recall correctly.
Tuesday June 30th - After work 8 laps again in 44:16 I think or something like that. The thing is that it was easy.
Wednesday July 1st - A coworker was gone for vacation so for the next couple of weeks the work is a lot. I was not sure if I was going to do a workout that day, but I decided to give it a go in the warm up. Warmed up for 12 mins (2 laps in the Blasco park), I wanted to do some fartlek in the Blasco park, After the jogging, did some drills, then did 3 x 80m strides, giving it a try to a new warm up routine (including drills). I felt pretty Good to be honest, so I might continue to do that routine in the future, the routine is from the welsh runner on YouTube, very clear explanation on how to warm up. In the end did 3 x 1 lap in the Blasco park and 1 x 1 min. With less tan 2 mins recovery, the short recovery was improvised. Splits were 3:51,3:50,3:51 so very even. Finished very tired and the next several days my legs seemed like jelly, so maybe I over did that workout.
Thursday July 2nd - After work did 8 laps in the Blasco park, very very tired, dont remember the last itme that I felt that tired. I could barely do 46:59 for 8 laps and consider it a success given how bad I felt.
Friday - rest
Saturday July 4th - I ran in the morning at 7:xx a.m. I still felt tired so I decided to do 60 mins easy to the Turia park. Felt really tired in the first half of the run, but felt pretty Good in the second part.
Sunday July5th - Again ran in the morning around 8 a.m. to the Turia park, this time I did 80 mins with the last 5k maratón effort, I was running 6:06-6:08 in the easy kms, then in the last 5k did around 26:18, (5:18,5:15,5:13,5:09, a part of the first km and part of the last km, that together made a km, did not know the time, but it was something around like the Split). Felt very solid in this run. I am starting to like the long runs, maybe I am getting too old.
Monday July 6th -After work I did 8 laps in the BLasco park including 6 strides from laps 6 to 8. Did 43:47 for 8 laps.
Tuesday July 7th - Did 44:26 for 8 laps after work. Felt ok.
Wednesday July 8th - Around 8 p.m. after work I headed out to the Turia park, I was not so sure to do this workout since I felt very stressed from work, but again I decided to give it a go. Did 5k tempo and 2 x 200m in the Turia park, I did not do bad given that I worked 12 hours that day. I did the warmm up routine that I am trying for the second time. Warmed up 14mins, then did drills, then did 3 x 80m strides. Then my tempo started and I was on pace to do 23:xx in the first half, but then got slower and finished the run in 24:08 (4:41, 4:47, 2:27 I think, 11:55 first half, 2:28, 4:56, then closed 4:47 the last km). Then did 2 x 200s in 42,44. Was happy to have improved 19 seconds from my last tempo, and I felt pretty Good cardiovasuclary, but my legs got heavier in the second half. I am knocking the door of 23:xx again, which was my normal time pre quarantine. In the 200s felt ok, but need to work more on those. I think that those drills really help with the pace feeling a lot easier and the breathing feeling pretty under control. Cooled down for 16 mins or so. Did around 10k for the day, maybe a bit more.
Thursday July09th, Ran after work 8 laps, and felt tired but Good. Did 45:25 for 8 laps negative Split by more than 30 seconds.
Friday - Rest. I rest on Fridays, but I left work at 8 p.m. these days has been hard to keep my training and work 12 hours. My coworker that is on vacation comes back on Friday so by next Friday thing Will get back to normal for a bit. Anyway, no complaintss.
Saturday - Ran in the morning at 8 a.m. to the Turia park and did 60 mins easy. Felt really tired in the first half, but in the way back felt pretty Good and started to do kms in 6:00. Finished really strong.
I Will run in the evening today, I did not want to, but all these days I have been sleeping around 6 hours, so I decided to sleep in a bit today and that worked, because I slept 3 extra hours than planned. For today I have planned to do 80 mins again with the last 5k progression. Lets see how it goes.
Suscribirse a:
Entradas (Atom)
