Predawn tempo run

This morning I was up at 5:15 a.m. very sleepy, never thought of skipping though, but I was very unconfortable, dont like to be so sleepy, I hope it gets easier. I went out to the mirador with my brother to do my tempo run and warmed up 3k to the mirador, stretched a bit and the 5k tempo started, splits per km were 4:45,4:46, 2:22(500s),half in 11:54, turned around, 2:23(500s),4:37,4:43 to finish up the 5k in 23:39 and negative split by 9 seconds. I was very happy today because I felt pretty good out there, I felt very controlled and good the whole way, the only problem is that I could not run much faster, but felt really good. The first half was a breeze and even chatted a bit with my brother, but in the second half just had to kept focus. 3k cool down to finish up 11k total for the day. On the cool down I felt really bad, felt dehydrated, weak and very thristy. It seems that the 12 hours at work yesterday affected, and the fact that I did not eat very good yesterday. Happy with this workout though! Have a great day!

Zero zapper predawn slow run

Yesterday was the planned day off. This morning I was up at 5:15 a.m. since I am back to work and need to be there by 8 a.m., so I went out to the conservatory at 5:40 a.m. to do an easy anticipation run, I felt fresh and rested, ran with the watch on time of day and did 6 laps to the conservatory, around 3.5 of those laps were with my brother´s friend, I think I slowed him down and I sped up when He joined me to run, it seems that I was running super slow this morning, maybe because this is my first predawn easy run in 2-3 weeks. Did 51:52 for 8.5k, thought that I was running around 49-50 mins. All in all felt good and rested. The weather was decent. Have a great day!

Longer run :13k

This morning slept in and did not have the motivation to run to be honest, as in the past 3 days,but I was going to do it anyway, I am focused in my training and missing a day would mess with my head. At 9:30 a.m. with the sun shining hard and the humidity hight, I decided to go the conservatory for this one and do 10 laps there and when I get home I would run 3 more mins to complete the 13k that I wanted to do today. I took the splits each lap to entertain a bit and to see how slow or fast I was running. the laps (kms) were 6:09,6:04,6:00,6:00,5:59,6:00,6:00,6:02,6:02,5:58, did 12.5k in 75:29, then did 3 more mins to finish up the run in 78:32 and complete the 13k. I felt pretty confortable till the 50 mins, then I started to get thirsty, I was feeling great cardiovasculary but the lack of water kills me. I just reminded myself today that it was time on feet instead of pace. The pace was easy and was holding back a lot, I did a hard workout yesterday so did not want to over do it, but to do my long run nonetheless. This was a good week of training outside of the missed day on Tuesday because of the hard rain. Have a great Sunday!

Fartlek :90 seconds repeats

This morning I wanted to go to the mirador to do 400s intervals, I slept in, but felt pretty guily and would feel like s"·$·"t if I would not have gotten my intervals in, so at 8:40 a.m.( too late with the sun shining) I decided to go to the conservatory and do a fartlek in the flat part, the intervals would be 90 seconds, so afer 18 mins or so warming up, stretched a bit and then did 8 x 90 seconds with 90 seconds rest(jogging), this workout was very hard , and the repeats 2,4,6,8, the first 100s were slighty uphill so no easy at any point, at the end of each repeat I was huffing and puffing hard, even wanted to do 10, but after they 8th one I was done and had to put my hands on my knees, was very tired out there, but put in a great effort, glad I did not do more reps then I would have raced the workout instead of training to race, but to be honest this workout tired me more than the 5k race of last Saturday, hech this one was in the sun at a much faster pace with only 90 second rest, and at the end of 90 seconds rest, my heart still wanted to go out of my chest, oh well! that is training hard!! I was running out of time so I could only cool down around 11 mins, generally I would cooldown 20 mins or so. Definitely a good workout! Have a great Saturday!!

Easy afternoon run with brother

I ran today in the afternoon at 5:30 p.m., these days are going to end since I get back to work on Monday, so predawn running or night running those days, I hope to really keep my running schedule going and this consistency going,, I ll do my best. I went out to the conservatory and when I was getting there by brother passed me like a bat, then We ran together for the rest of the run, We did 6 laps there in 6:09,6:04,5:54,5:54,5:50,5:48 to finish the 8.5k in 50:31, He did 48:30, given that He went out 2 mins behind. I felt much better today than yesterday no pains or niggles today, I just cruising along easy peacy, and as the run went by i felt better and better. I took it easy since I want to do intervals tomorrow morning. Have a great evening!

These are images of the cocuyos 5k race past Saturday!

Morning watchless recovery run

This morning I headed out at 8:00 a.m. to the conservatory without a watch to do my recovery run, heck, as soon as I started I felt really tired and mega tight, the outside part of the calves were really tight, that bothered me the first half(3 laps in the conservatory) of the run, then it kind of loosened up but I never felt great and it really felt like a long run instead of a recovery run. I just did 6 laps to the conservatory and back home for a total of 8.5k untimed. The heat and humidity were a mess and it was cloudy. I dont know if the tighness was due to the fact that I ran in my brother´s shoes today because mine were soaked from yesterday storm, or it was the AT run that I did yesterday during the rain, what I know is that the rain has to do with that. Happy to have gotten my running in though! Have a great day!