Morning Aerobic threshold run

Monday was a planned rest day, yesterday did not. Yesterday I left the run to the afternoon and when I got dressed started raining pretty hard, just knew about a strong storm entering the country, so could not run yesterday and I was pretty pissed off. This morning wanted to do 400s repeats but I did not sleep well and the left arm was hurting me dont know why, I woke up at 6:30 a.m. and was very cloudy, I just decided to do just one workut this week and to take it as a recovery week, heck, I missed yesterday anyway! When I went to the conservatory at 7:00 a.m. I was feeling pretty good and after one lap I decided to do a progression run or aerobic threshold run( Marathon- half marathon race pace) to lie to myself that I ran somewhat hard today and to do my normal 2 workouts per week, it worked perfectly as the legs are still tired from the race given the lactate is still accumulated in my legs, did 5 laps in at Marathon -half marathon pace in 5:16,5:10,5:02,4:57,4:58, wanted to do more, but the legs were feeling the burn already, I was not fully recovered very well from the race. Another thing is that in the conservatory splits are way slower because of the 2 hills each lap, in the mirador that wold have been faster and easier. After the 5 fast laps I did 2 easy laps, so 8 laps total for a total of 10.5k. Just timed the 5 aerobic threshold laps. I felt good but at the same time tired, the pace was not difficult to hold, but needed to stay focused to maintain. I am happy that I did not take it and push things a bit, so on Saturday I ll do my 400s. In the last 2 laps started pouring pretty hard and I was soaked at the end, even I stretched in the rain, I felt like a kid again and I am very greatful that I could feel that sense of victory!! Have a great day!

Longer run :13k+

This morning considered to rest after yesterday´s afternoon race, but then I told to myself that I dont rest after stress workouts and that race was pretty much that a hard workout and nothing more, no the olympics, so I left the pus!"$ness behind and start working, at 7:40 a.m. I headed to the mirador wanting to run 12-13k, I felt sore when I started but after a few mins felt great and everyting clicked, within the first km I had problems with some dogs so I stopped a couple of times there, when I reached the mirador I was feeling pretty good and decided to do 13k, in the 10k I bought a water bottle since I was feeling a bit tired there, and after 13k ran around 2 more mins to make up the time lost with those dogs.I wore my watch but those dogs made me to lose track of time but I did 80 mins total time. Felt good but a bit tired in the last few kms, felt strong, was soaked at the end, it seemed that I jumped into a pool! Great way to finish a good week of training and I love the consistency that I have had in the last month!! Tomorrow is a planned rest day! Have a great Sunday!

Cocuyos 5k race

This afternoon I raced the Cocuos 5k race at 6:00 p.m. ,this was my first race of the year, I was a bit insecure about my time, but I wanted to run 22:30 or less or at least race sub 23. I did 22:45, I did not race with a watch so no idea of splits, just ran hard the whole way. The weather was decent, I think I could have run faster, but I have not found the pace that I need to go out,need more races to figure this out, I sprinted hard in the last 100s without losing form though, passed around 3-4 people in the last 200s. Feel satisfied, but lots of work need to be done. Warmed up 2k before the race and cooled down 2 more kms inmediately afte r the race with my brother. Wanted to run more, but just leave it at that, tomorrow I ll do a longer run!! Have a great night!!

Easy afternoon shakeout with brother

This afternoon at 6:00 p.m. headed out with my brother to the conservatory to do a 7.5 shakeout before tomorrow´s race, We did 5 laps to the conservatory and I carried no watch, but He took the time. We started pretty slow, but then I told to myself that running that slow would detriment our performance tomorrow, its better to run at normal pace, Dont We run at normal pace the day before a stress workout, well, tomorrow is the same, its just a 5k, not a half marathon or marathon where all the energy must be saved. Doing non-normal things would cause more pressure. We did 7.5k in 45:47, still slow, but the stride was not that sloppy like We started. The weather was great!! Have a great night!

Easy afternoon recovery run

Decided to do the run in the afternoon today. At 5:50 p.m. went out to the conservatory without a watch and did 6 laps there very easy to recover from yesterday´s workout and to save something for Saturday´s 5k race. The first 3 laps were alone, the following 2 were with my brother and the last lap by my own again. I felt better and better as the run went by, the effort and pace were low, but I just trying to get the supercompensation to digest the stress workout yesterday. Near the end of the run the back part of the right knee( what is bothering me in the last few days) bothered me a bit, but no biggies so far. Hope that thing behaves!! Have a great night all!

Intervals: 800s & 400s

This morning was up early at 5:30 a.m. debated to leave the workout for the afternoon, no way, in the afternoon life gets in the way and this workout is very important.So I headed out to the mirador park at 6:35 a.m., warmed up 3k to get there and then stretched a bit.Then I had planned to do 4 x 800s and 2 x 400s, if I felt good add to that 2 x 200s but the 200s did not happen today. So did the 800s in 3:21,3:22,3:18.3:19, all with 400s rest, after the first one, I decided to not look at the watch till the end of the repeat, that worked very well, since I ran with no pressure during the intervals, I just focused on effort, breathing and form, after the 800s jogged for 3 mins and did 2 x 400s in 90 and 97, after that 97 I decided to call it a day since I was very very tired!! then did 3k cool down for a total of 11.8k, so a long day for me!! I felt great after the workout and very satisfied, its incredible how you feel after a hard workout!! Have a great day!

Anticipation afternoon run

Yesterday was my planned day off, not so a day off since I lasted 3 hour cleaning part of the house. This afternoon headed out to the conservatory at 4:40 p.m. to do an easy run in preparation to my tomorrow morning intervals, not sure what intervals I am going to do tomorrow. This afternoon went to the conservatory and did 6 laps with the watch on time of day, felt bloated at the beginning, but after halfway I started feeling better and better till loosened completely. Finished the 8.5k in 51:08, thought that I was going a lot faster, but no biggie, its just an easy run. Felt strong and the weather was cloudy and good the whole run. Have a great night!