Predawn long intervals

This morning I woke up at 5:15 a.m because I really wanted to do my intervals today in the predawn, thats what I did, at 5:50 a.m. I warmed up to the mirador 3k, stretched a bit, and did my long intervals that were 3 x mile with 800m jog in between, the splits were 6:55,7:03,6:55( 1600m), felt pretty good and the pace felt manegable and the recovery felt long, so felt pretty good in this one, the pace supposed to be 5-10k race pace, but could not help myself and that was the wayit turned out!! it seems that I have improved since my last 5k race, felt very happy for it!! 2k cool down to my house and 1k walking, I did a total of 11.6k. Wanted to do 4 repeats, but this is a low week of training so I did only 3, by tht end of the workouts felt tired. Happy Wednesday everyone!

Easy morning run

Yesterday was my planned day off.

This morning woke up at 4:45 a.m. to run in the predawn with my brother but suddenly started to rain , so at 10:00a.m. went out with my brother to the conservatory, I did only 7.5k without a watch, 5 laps there with the last lap 4 strides, in these felt good. Overall felt a bit tired in the middle kms, but this is a low week and hopefully I ll recover.

7.5k total without a watch.

The long run: 16k

This morning I woke up at around 6:30 a.m. not sleepy, good news, went out with Danilo to do my long run of 10 miles or 16 kms, he would do around 13 miles. I went out without a watch so that I could run easy by effort. I took money with me today so I could buy water along the way, one of my biggest challenges during a long run is I get too thirsty after the 11-12 kms, last week I kind of survived till the finish of the run, today wanted to buy water in the halfway but nobody was seeling it so I had to wait till the 13k to buy water, drank a bit and give a bit to my brother. Felt much better and not as thirsty , but needed more water, anyway felt much better and stronger and I could finish the 16 kms no problem, but the legs and knees were screaming!! all in all good week of training, next one is gonna be a recovery week since I have been increasing mileage for 4 weeks without a break week!! Danilo took my time it was 89:46 more than 2 mins faster than last week!its an easy run anyway!
Runs this week: 6 runs
Kilometraje semanal:64 kms or 40 miles, great!! first 40 miles week since april of last year, I am heading the right path!

Tempo run :4 miles

This morning I woke up at 6:10 a.m. was predawn, went out around 6:35 a.m. Today was my weekly tempo run which went better than expected, the tempo today I wanted 4 miles, warmed up 3 kms to the mirador, stretched a bit, and then I was off, in the fist 500m was feeling tired and very heavy, did not like that, but I knew that I had a good pace, after the first 2 kms I started feeling better and better and when I reached halfway I knew that it was going to be a good workout. The splits per km were 4:33,4.42,4:37, then to the 2 mile point out and back to ge to the 3k mark again on the way back was in 2:05, met with Ronnie Feliz which is a 43 min 10k guy and an with me for 2 kms, he was out of shape but he was running very good those 2 kms were in 4:39,4:38, then I was all by myself again, tired but strong, the final km came in 4:33 again finishing the 4 mile tempo in 29:50, this is the longest and the fastest tempo that I have done this year so I am going in the right directio or the fast start helped me to keep that momentum, maybe a little bit of both. Anyway I am very happy with how I felt at the end and the way this tempo unfolded. the 2 halves were in 14:56 and 14:54 so negative splits by 2 seconds. Weather was fine. To be honest this tempo tired me a lot less than last´s week 5k tempo in the conservatory which was much slower also. Around 2k to cool down, and 1k walking.
Around 11.4k total.

Predawn run

Another predawn run today, woke up very sleepy today but got out anyway at 5:15 a.m., was out by 5:45 a.m. , I did 9k to the mirador with my brother without a watch, he took the time and it was very very slow indeed, 54:42, too slow for my taste, and I included 4 strides, in the last km. Tomorrow I have my tempo run so I will need to warm up enough so that the pace does not feel too fast, like it has in these easy runs!! Nice morning for a run and good weather!

9k total,54:42 according to Danilo´s watch.

Predawn midweek run with last 25 mins at a faster pace

This morning I woke up at 5:15a .m. and was out by 5:45 a.m. wanted to do this predawn so I could do some things in the late morning that running at that time would avoid, its great when you run first thing and have the whole day to do other productive things.
So this morning the plan was to run 10 kms with the last 25 mins, which is around 5 kms for me at a faster pace, around 8:15 per mile pace, I started out slow, but it felt faster than I was really going, the first 5 kms was in 30:21 was surprised because this ridicously slow pace, the pace felt a lot faster, oh well!! those are the cons of the predawn running, on the way back I started my fast portion with the 5-6 kms in 5:30 was dissapointed for the slow pace, keep trying, the following came in 5:17, things started to improve, then 4:59, then 4:47, doubting the exact length of this one, and the last one which I think was long came in 5:08 for the last 5 kms in 25:41, right where I wanted to be but with much more even splits, oh well, at least I did my thing. Finished the 10k in 56:03. The weather was hot even it was predawn.I felt somewhat tired from yesterday´s short intervals, I could feel some burn in my legs in the faster portion! Good run all in all!

10k total ,56:03(30:21,25;:41)

Short intervals: 10 x 300s

This morning I went out to do my short intervals at 10:50 a.m. a bit late than I would have liked but woke up at 9:00 a.m. and drank breakfast so had to wait a bit, I warmed up 17:05 to the conservatory 1.5 laps there, stretched a bit, and did the same route for the repeats that I have done the past 3 weeks for the 400s and 800s. Wanted to do 12 repeats, but it seems that I ran faster than necesary, only could manage 10 repeats, In the first repeat I could feel that I was not in the top of my game, the splits for the 10 x 300s were: 64,68,66,66,64,66,65,65,65,62, with around 60-70 seconds recovery, the recovery passed very quickly, and the breathing was labored, the repeats were prescribed faster than 5k, but 3k race pace sounded better, excedeed myself since I did them around mile pace and its too soon in the season to do workouts that fast. 12 mins for cool down. around 50 mins total, so around 9k. Weather was hot.