Had not have the opportunity to post because of a problem in the internet connection, but here I am.
On Saturday night at 8:05 p.m., I ran with a friend the Flash Night run to help her in her first 5k race, I was very surprised and happy or her, it was a success in my book. I thought that We were going to run 32-34 mins or so, but We did 30:30 and were on sub 30 min pace in the first 3k, but then She hit the wall, She ran great nonetheless.
My friend Juan called 1 hour before the race to confirm if I was going to the race, I told him yes, and since He had not gone to the gym that day, He decided to run with us.
In the first 400s She went out too fast and as soon as I catched her ( We did not go out together, because the race staff did not allow me to enter the corral without a bib so I had to wait in the sidelines, watching 1000s people and trying to spot her, oh well!!) I told her to slow down that We were going too fast (25 min 5k), We passed the 1st km in 5:48, and they were running pretty well, I always asked them if they were good and if they could sustain the pace, I threw some words of encouragement as well.
The second km was in 6:12 (12:00 for 2k), after that I tried speed up a bit, I really wanted that sub 30 mins, We hit the 3k mark in 17:57, I tried to keep the pressure so that They could run sub 30 mins, after that Juan found another gear and put the hammer down and did not look back, I stayed behind with my friend, with about 800s to go She stopped for a walk, but I told her to jog very easy, but not stop, I really did a great job in that regard, in the last 400s She stopped again, but I did the same thing, and She finished strong.
She finished the 5k in 30:30 which is a great time for her in her first 5k, I suspect She can run faster, because She told me she was not sore the day after the race.
On Sunday I took the day off.
Monday morning at 8:00 a.m. I went to the conservatory and ran pretty slowly because I was very tight, did not why, but I could not move, 7.5k in 47:23 (5 laps in the conservatory in 6:41,6:30,6:23,6:15,5:48), did 4 strides in the last lap, hence the fast lap. Felt much better at the end.
Tuesday morning at 7:00 a.m. did the same thing, but this time without a watch, but according to my body and effort it was much faster than yesterday, still in the easy range., so 7.5k total watchless.
I ll run tonight, and I want to do something a bit faster, since I ll rest tomorrow.
See you tonight!
miércoles, 9 de diciembre de 2015
sábado, 5 de diciembre de 2015
Perspective... RIP Pablo
I generally dont write subjects outside of running, but I think what I am going to write deserves a post in itself.
Today I was running some errands and receive a call of a friend telling me if I know the news of what happened in the same bank I worked for, the same place, "Plaza hache". I told her that no, I did not even watch the news, then She told me that a security man had commited suicide, then I told her that I would call a friend from the bank to make sure about the news and to confirm what I already suspected.
Yeah, it was my friend Pablo, but how do I knew it, you might ask? He was a very kind man, and We teased each other a lot eventhough He was 63 years old, We were really good friends. We always told each other like it is while I was there, He considered me a great person and He was very sad the day We said good bye, when I stopped working for the bank. I considered him a great person too and We respected each other alot eventhough We treated each other like young guys.
I realized and could see through him, He was a very lonely guy, and sometimes He was serious as it something worried him, We all have problems, but I could see a big sadness in him eventhough He smiled a lot and a lot people loved him.
Little I knew that the las time We shook hands and hug each other was going to be the last time We see each other, I wanted to see him in another circunstances of life, but was not the case.
Maybe I should have called him more often to say hello and to tease each other, I did not and I wont have that opportunity once again, but I am sure that whereever He is, He has the same respect and admiration for me as I have it for him.
I ll always remember Pablo for his positive vibe and the respect that We had for each other that made our friendship there unbreakable forever.
My advice is to pay attention to the details and call friends when you have a lot without talking to them, if you see them sad, try to help them or offer a ear to listen!! Sometimes that will save a life, sometimes not.
RIP Pablo! You ll be missed!! Condolences to the family!
I ll run tonight in the name of him, I am not going to race, but will run every step dedicated to him!!
I sometimes complain a lot about life, but I ll be more greatful now, you dont know who is in a worse situation. Life is perspective!!
Today I was running some errands and receive a call of a friend telling me if I know the news of what happened in the same bank I worked for, the same place, "Plaza hache". I told her that no, I did not even watch the news, then She told me that a security man had commited suicide, then I told her that I would call a friend from the bank to make sure about the news and to confirm what I already suspected.
Yeah, it was my friend Pablo, but how do I knew it, you might ask? He was a very kind man, and We teased each other a lot eventhough He was 63 years old, We were really good friends. We always told each other like it is while I was there, He considered me a great person and He was very sad the day We said good bye, when I stopped working for the bank. I considered him a great person too and We respected each other alot eventhough We treated each other like young guys.
I realized and could see through him, He was a very lonely guy, and sometimes He was serious as it something worried him, We all have problems, but I could see a big sadness in him eventhough He smiled a lot and a lot people loved him.
Little I knew that the las time We shook hands and hug each other was going to be the last time We see each other, I wanted to see him in another circunstances of life, but was not the case.
Maybe I should have called him more often to say hello and to tease each other, I did not and I wont have that opportunity once again, but I am sure that whereever He is, He has the same respect and admiration for me as I have it for him.
I ll always remember Pablo for his positive vibe and the respect that We had for each other that made our friendship there unbreakable forever.
My advice is to pay attention to the details and call friends when you have a lot without talking to them, if you see them sad, try to help them or offer a ear to listen!! Sometimes that will save a life, sometimes not.
RIP Pablo! You ll be missed!! Condolences to the family!
I ll run tonight in the name of him, I am not going to race, but will run every step dedicated to him!!
I sometimes complain a lot about life, but I ll be more greatful now, you dont know who is in a worse situation. Life is perspective!!
Run number 1: Morning easy run
Today I woke up at 7:00 a.m. to do my own run this morning, I headed out to the conservatory with my father at 7:50 a.m. and I did 5 normal laps and back home. I think I have been lied, all of this 1.5 months I believed that I have been running faster than my normal easy pace, but today I realized that was not the case, but that is not a problem at all, since on my workouts or tempo runs I have been improving nicely, and as I have said before, splits on easy runs dont matter much, but for the pace of mind I thought I was running faster:)
Laps in the conservatory were 6:24,6:15,6:07,6:02,5:42. And from the conservatory to home 6:40. So the last 1.2k were a bit faster than the last lap in the park, but who cares! Botton line, is that today I felt tired and I had to push a bit to do that 5:40. It would be interesting, what can I do on tempo runs doing normal laps, We will find out soon!
Total was 7.5k in 45:34, the last 2.5k helped to bring the average pace down.
So run no.1 done and Tonight at 8:00 p.m. I ll be my friend`s rabbit in her first race ever! Should be fun!!
Have a great morning!
Laps in the conservatory were 6:24,6:15,6:07,6:02,5:42. And from the conservatory to home 6:40. So the last 1.2k were a bit faster than the last lap in the park, but who cares! Botton line, is that today I felt tired and I had to push a bit to do that 5:40. It would be interesting, what can I do on tempo runs doing normal laps, We will find out soon!
Total was 7.5k in 45:34, the last 2.5k helped to bring the average pace down.
So run no.1 done and Tonight at 8:00 p.m. I ll be my friend`s rabbit in her first race ever! Should be fun!!
Have a great morning!
viernes, 4 de diciembre de 2015
Easy morning run
Yesterday was off.
Today at 7:30 a.m. I headed out to the conservatory at an easy pace, felt tired, but then I remembered that I did a fartlek on Wednesday night so that made more sense.
I got to the conservatory in 7:40, then did 3 laps corner to corner in 10:18,10:05,9:51. Then ran 1 more min, and headed back home to run 7.5k+ in 46:23.
I felt good by the end and the weather was a bit hot. Tomorrow I ll run twice because in the morning I ll do my normal run, and at night, I ll run with a friend her 1st 5k in the Flash night run 5k. I ll run with her in her first race ever and I ll add mileage to my training so a win /win situation.
I ll have to be very careful since I have a lot of years without running twice in one day (without the long hours of sleep).
It should be a good experience, I wanted to run that race hard, but Ill save that energy for the Christmas 5k, 2 weeks from tomorrow.
Have a great day!
Today at 7:30 a.m. I headed out to the conservatory at an easy pace, felt tired, but then I remembered that I did a fartlek on Wednesday night so that made more sense.
I got to the conservatory in 7:40, then did 3 laps corner to corner in 10:18,10:05,9:51. Then ran 1 more min, and headed back home to run 7.5k+ in 46:23.
I felt good by the end and the weather was a bit hot. Tomorrow I ll run twice because in the morning I ll do my normal run, and at night, I ll run with a friend her 1st 5k in the Flash night run 5k. I ll run with her in her first race ever and I ll add mileage to my training so a win /win situation.
I ll have to be very careful since I have a lot of years without running twice in one day (without the long hours of sleep).
It should be a good experience, I wanted to run that race hard, but Ill save that energy for the Christmas 5k, 2 weeks from tomorrow.
Have a great day!
miércoles, 2 de diciembre de 2015
Evening Mini fartlek
Today I wanted to do something fast and headed out to the conservatory at 7:05 p.m. with Juan got there in 8:40, the traffic was just awful, I was running very easy to prepare myself to the fast running,did 1 lap corner to corner in 11:10 to warm up and at around 23 mins I started my 1 min repeats, I just did 5 x 1 min repeats, wanted to do more, but I was just spent, the humidity was crazy, and I was huffing and puffing a lot, then ran around 15 more mins and I decided to do a longer/slower repeat in the last 2:30 or so to finish up the run, this time the effort was more controlled but still hard, because I was not too content with the 1 min repeats.
I did 4 laps corner to corner, but I only was aware of the time in the first one in 11:10 and in the last one 9:53, thanks to the last 2.5 mins acceleration.
I wanted to warm up faster, but I was fucked up and nervious of the workout ahead, and honestly running that slow did not help too much to the fast running, but after the first interval my turnover could get used to that pace.
All in all, a good workout, around 7-8 mins total of fast running, which is decent.
Total time was round 50:40, which I think was around 8k. But fast portion was the key today not overall time.
Weather was just awful, I was sweating in the first 5 mins of starting the run!!
Have a great Humpday!
I did 4 laps corner to corner, but I only was aware of the time in the first one in 11:10 and in the last one 9:53, thanks to the last 2.5 mins acceleration.
I wanted to warm up faster, but I was fucked up and nervious of the workout ahead, and honestly running that slow did not help too much to the fast running, but after the first interval my turnover could get used to that pace.
All in all, a good workout, around 7-8 mins total of fast running, which is decent.
Total time was round 50:40, which I think was around 8k. But fast portion was the key today not overall time.
Weather was just awful, I was sweating in the first 5 mins of starting the run!!
Have a great Humpday!
martes, 1 de diciembre de 2015
Humid evening run
As I said this morning, I ran in the evening today at 6:30 p.m. I headed out to the conservatory with my brother and I did 4 laps corner to corner and ran some more to complete the 48 mins, or at my judgement, 8k.
My brother struggle to keep that pace eventhough the pace was very easy, I got to the conservatory in 7:47, I thought that I was going faster, then did 4 laps corner to corner in 10:06,9:55,9:47,9:37. My brother stopped just after 30 mins, He was very tired, He said. I continued on to complete the 48 mins, feeling good overall, but hey! within 15 mins of running I was sweating like a pig and I finished the run as if I would have just jumped in a pool. The humidity was just crazy, nothing compared to yesterday or Sunday, that might explain the slower splits given the effort. Anyway, splits does not matter in easy runs, I want to do something fast tomorrow, so I was holding back today.
We will see how it goes!
8k+ in 48 mins.
Have a great day!
My brother struggle to keep that pace eventhough the pace was very easy, I got to the conservatory in 7:47, I thought that I was going faster, then did 4 laps corner to corner in 10:06,9:55,9:47,9:37. My brother stopped just after 30 mins, He was very tired, He said. I continued on to complete the 48 mins, feeling good overall, but hey! within 15 mins of running I was sweating like a pig and I finished the run as if I would have just jumped in a pool. The humidity was just crazy, nothing compared to yesterday or Sunday, that might explain the slower splits given the effort. Anyway, splits does not matter in easy runs, I want to do something fast tomorrow, so I was holding back today.
We will see how it goes!
8k+ in 48 mins.
Have a great day!
Yesterday`s easy run
This post is from yesterday`s run, I could not post yesterday so here it goes.
The whole day had been very rainy so I was not sure of my running happening, I was actually was not afraid of the rain, I was afraid of all the holes in the street on my way to the park, thats what caused my ankle spring earlier this month. Now imagine that without seeing the holes under big paddles of rain, not fun.
Luckily, it stopped raining after 5 p.m and as a female friend of mine came to run with my father and me, my father bailed the run, but I decided to get my run in, so my friend and I headed out to the conservatory at 5:30 p.m., but I told her that after the big hill, after the 500-600s I would run at my normal pace, I kind of did that, but I did not increase pace a whole lot.
I got to the conservatory over 8 mins, and then did 3 laps corner to corner, my friend opted for another route, my splits were 10:21,9:55,11:04. After half of the first lap I was running at my normal easy pace until the last half of the last lap, when I told my friend to run with me so We could get out of the conservatory together to home, since it was pouring, the plan was to finish there and to come walking from there. Since it was raining, I decided to run home, so I slowed down to meet her pace and We continued on to finish the run in 50:40 for 7.5k or a bit more for me.
The pace was very easy, but I felt really good, and also I wanted to play it safe because on Sunday I would have pushed the pace and did not want to hurry things up. I am getting in shape but its a process and I dont want to fuck things up!
Today the day started very cloudy, but right now the sun is strong, hope that it continues that way till my run this evening, today`s run is going to be faster but still easy, because I want to do a workout tomorrow!!
Hope you have a great start to the week!
The whole day had been very rainy so I was not sure of my running happening, I was actually was not afraid of the rain, I was afraid of all the holes in the street on my way to the park, thats what caused my ankle spring earlier this month. Now imagine that without seeing the holes under big paddles of rain, not fun.
Luckily, it stopped raining after 5 p.m and as a female friend of mine came to run with my father and me, my father bailed the run, but I decided to get my run in, so my friend and I headed out to the conservatory at 5:30 p.m., but I told her that after the big hill, after the 500-600s I would run at my normal pace, I kind of did that, but I did not increase pace a whole lot.
I got to the conservatory over 8 mins, and then did 3 laps corner to corner, my friend opted for another route, my splits were 10:21,9:55,11:04. After half of the first lap I was running at my normal easy pace until the last half of the last lap, when I told my friend to run with me so We could get out of the conservatory together to home, since it was pouring, the plan was to finish there and to come walking from there. Since it was raining, I decided to run home, so I slowed down to meet her pace and We continued on to finish the run in 50:40 for 7.5k or a bit more for me.
The pace was very easy, but I felt really good, and also I wanted to play it safe because on Sunday I would have pushed the pace and did not want to hurry things up. I am getting in shape but its a process and I dont want to fuck things up!
Today the day started very cloudy, but right now the sun is strong, hope that it continues that way till my run this evening, today`s run is going to be faster but still easy, because I want to do a workout tomorrow!!
Hope you have a great start to the week!
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