This morning was up at 7:55 a.m. and out the door by 8:45 a.m., did with my brother 5.5k to the conservatory ( 3 laps there), and back in 33:03. In the first mile first very tired and sore from the race but then I felt very good and wanted to run more, but could not for time restraints!! the weather was quite nice.
Runs this week:5 runs, rest an extra day for the race.
Kilometraje semanal: Around 40 kms.
domingo, 25 de diciembre de 2011
sábado, 24 de diciembre de 2011
Christmas 5k o 5k navideÑo
Christmas 5k 5 km 00:22 04:28 pace
Today was my 5k race, my first race since gatorade 10k on May 8th, which I trained very hard for that race, after that had to deal with shin splints problems, then reduced my running and the shin splints went away. After that my consistency suffered, I still ran , but only around 20 miles per week and no speedworkous, about 5 weeks ago, I decided to increase my mileage and try to come back to my previous mileage, did not have enough time to get to my previous shape (21 something for 5k), but I am increasing my mileage , last week was around 32 miles, my good performance mileage us above 40 miles, so I am getting back into it.
Woke up at 5:45 a.m. , the race started at 7:05 a.m., at 6:35 a.m. I left my house and started running to warm up with my brother to the race, warmed up around 3k including 4 strides, then called it enough, walked a bit and lined up.
My goal for this race was to run sub 22.30, I was doubting it since I ran 2 kms a bit faster than that pace a week ago, and the breathing was labored, but I would try my best. I race without a watch and race by effort and pay attention to competition instead of time, the time is the result of my competition and my effort.
The gun went off and I went out a bit conservative, a lot of people passing me , but I passed some people as well, after the 1st km, I said , ok! time to start the race, I tried to pick up the pace and passed some people, but I did not have enough speed,since I was running head to head with another runner and I felt good cardiovasculary, but suddenly the guy was around 4 steps ahead and I could do nothing to catch him back, just before the 2k mark I passed an old guy who beated me last year by 1 second, I passed him ¨easy¨, the half way point arrive and I feel a bit tired but under control, I thought that I could maintain the pace for the second half, but that did not happen, since I did not have a watch, I could tell that I was slowing down, because more than 15 people passed me in that second half. The interesting thing that happened in that second half was that with 1 mile to go I was running head to head with a guy that I did not know, I tried to surge but he responded very well to my surges, the old guy that I had passed ëasy¨in the first half passed me back fast, then I tried to maintain contact but he opened a bit, I tried to help myself with the guy that I was running with, we kept running together till the 200m to go mark, I said to the guy, lets passed that old guy , come on!! I sprinted, the old guy looked back and tried to accelerate, I was running very fast, left the guy that I was running with, passed the old guy, and passed another guy, wanted to slow down but I was running very fast and did not want to lose that momentum, I thought that I was running over 23 mins, a lot of people passed me in that second half, I saw the clock ticking 22:12, and I said I got my goal, the last time that I saw the clock was 22:20, then was very tired and put the hands over the knees. After a while the guy that was running with me for much of the last half of the race, he introduced , we shooked hands, and congratulated me for my fast finish.
I feel good, I got my goal timewise but competition wise I got passed by a lot of people and that piss me off a bit, oh well, I am getting back to my previous mileage weeks, so no worries. Merry christmas to all of you !! what a big rambling:D
Today was my 5k race, my first race since gatorade 10k on May 8th, which I trained very hard for that race, after that had to deal with shin splints problems, then reduced my running and the shin splints went away. After that my consistency suffered, I still ran , but only around 20 miles per week and no speedworkous, about 5 weeks ago, I decided to increase my mileage and try to come back to my previous mileage, did not have enough time to get to my previous shape (21 something for 5k), but I am increasing my mileage , last week was around 32 miles, my good performance mileage us above 40 miles, so I am getting back into it.
Woke up at 5:45 a.m. , the race started at 7:05 a.m., at 6:35 a.m. I left my house and started running to warm up with my brother to the race, warmed up around 3k including 4 strides, then called it enough, walked a bit and lined up.
My goal for this race was to run sub 22.30, I was doubting it since I ran 2 kms a bit faster than that pace a week ago, and the breathing was labored, but I would try my best. I race without a watch and race by effort and pay attention to competition instead of time, the time is the result of my competition and my effort.
The gun went off and I went out a bit conservative, a lot of people passing me , but I passed some people as well, after the 1st km, I said , ok! time to start the race, I tried to pick up the pace and passed some people, but I did not have enough speed,since I was running head to head with another runner and I felt good cardiovasculary, but suddenly the guy was around 4 steps ahead and I could do nothing to catch him back, just before the 2k mark I passed an old guy who beated me last year by 1 second, I passed him ¨easy¨, the half way point arrive and I feel a bit tired but under control, I thought that I could maintain the pace for the second half, but that did not happen, since I did not have a watch, I could tell that I was slowing down, because more than 15 people passed me in that second half. The interesting thing that happened in that second half was that with 1 mile to go I was running head to head with a guy that I did not know, I tried to surge but he responded very well to my surges, the old guy that I had passed ëasy¨in the first half passed me back fast, then I tried to maintain contact but he opened a bit, I tried to help myself with the guy that I was running with, we kept running together till the 200m to go mark, I said to the guy, lets passed that old guy , come on!! I sprinted, the old guy looked back and tried to accelerate, I was running very fast, left the guy that I was running with, passed the old guy, and passed another guy, wanted to slow down but I was running very fast and did not want to lose that momentum, I thought that I was running over 23 mins, a lot of people passed me in that second half, I saw the clock ticking 22:12, and I said I got my goal, the last time that I saw the clock was 22:20, then was very tired and put the hands over the knees. After a while the guy that was running with me for much of the last half of the race, he introduced , we shooked hands, and congratulated me for my fast finish.
I feel good, I got my goal timewise but competition wise I got passed by a lot of people and that piss me off a bit, oh well, I am getting back to my previous mileage weeks, so no worries. Merry christmas to all of you !! what a big rambling:D
viernes, 23 de diciembre de 2011
Nice morning run
Today I was out with my brother Danilo around 8:30 a.m. to do 5.5k, just easy to really be recovered for tomorrow's race, went out to the conservatory and did 3 laps without a watch. In the last lap did 4 x 100m strides to loose the legs. The weather was fine.
My goal for the 5k tomorrow will be sub 22:30, too far from my PR(20.32) but I am returning to my "good" performance mileage and did not have enough time to really prepare for this race, hopefully 2012 will be a good year.
5.5k total with 4 strides., no watch.
My goal for the 5k tomorrow will be sub 22:30, too far from my PR(20.32) but I am returning to my "good" performance mileage and did not have enough time to really prepare for this race, hopefully 2012 will be a good year.
5.5k total with 4 strides., no watch.
jueves, 22 de diciembre de 2011
Tapering a bit
Yesterday slept in and did not run, in the mid morning had to run some errands!!!
Today Woke up at 5:30 a.m. and wasout at 6 a.m. today decided to leave the watch at home and just run easy. Did 8k easy today in the beauty of the morning. In the first 4k did not feel as good as in the second half. Just putting the miles in, 5k race in 2 days, so tomorrow will be a short run plus some strides.
8k total, untimed, no watch.
Today Woke up at 5:30 a.m. and wasout at 6 a.m. today decided to leave the watch at home and just run easy. Did 8k easy today in the beauty of the morning. In the first 4k did not feel as good as in the second half. Just putting the miles in, 5k race in 2 days, so tomorrow will be a short run plus some strides.
8k total, untimed, no watch.
martes, 20 de diciembre de 2011
Good morning run
Yesterday I took the day off, my calves were bothering me a bit since I had run since last monday, so, 6 days in a row.
This morning I woke up at 5:30 a.m. and I was out at 6:03 a.m. to the mirador, till the guacara (4k from my house) and back, so did 8k in 43:26, today I did not race the watch in the last km, I kept the effort easy, the last part was much faster than the first part, but its only because I kind of warmed up. The weather was , what would say in this country, fresh and cool, around 22 celsius. Good run.
8k total in 43:26.
This morning I woke up at 5:30 a.m. and I was out at 6:03 a.m. to the mirador, till the guacara (4k from my house) and back, so did 8k in 43:26, today I did not race the watch in the last km, I kept the effort easy, the last part was much faster than the first part, but its only because I kind of warmed up. The weather was , what would say in this country, fresh and cool, around 22 celsius. Good run.
8k total in 43:26.
domingo, 18 de diciembre de 2011
Good morning run
Today I woke up at 7:30 a.m., and was out alone by 7:35 a.m., Today I went to the mirador at an easy pace,got to the 1k mark(4k from my house) and back, in the last km(grocery) I had 38 flat, so I decided to really increase the pace to see if I could get sub 43, yeah I raced the watch, but sometimes you gotta have some fun, did the last km, but I think that its more than a km, in 4:34, so did 42:34 for 8k, felt a bit tired breathing wise at the end, but if I continued at the easy pace that I was going before the last km I would have done 43:30 or so which is pretty nice given my current fitness. Good run and the weather was nice also. Its great to run in the morning, now I can relax all day.
8k run in 42:34.
Runs this week:6 runs, that is the goal and I want to keep ip for several months and see if I can get back to my PR shape.
Kilometraje semanal: Around 50.1 kms. Improving!!!.
8k run in 42:34.
Runs this week:6 runs, that is the goal and I want to keep ip for several months and see if I can get back to my PR shape.
Kilometraje semanal: Around 50.1 kms. Improving!!!.
sábado, 17 de diciembre de 2011
Nice morning run
Today We all 3, my bro, my father and I woke up before 6.40 a.m. to run We went out to the mirador, the plan for me was to do 8-9k, I started out a bit slow but then passed both of them and took the lead for a while, then Danilo passed me when he was doing his 5k tempo, I went with him till the 1.5k of the mirador, then turned around, in the linclon streed my father and I took a longer route to get home and I finished doing around 6 miles or so in 50.25 according to my watch, the only accurate distance that I saw in the watch was 21.22 for 4k, after that did the 500m with Danilo at 6.26 per mile pace. The weather was great, I think that this is the best weather of the year. Nice morning run.
6 miles total in 50.25
6 miles total in 50.25
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