Today I headed running at 6:10 p.m., the plan was to do another 3k tempo run, but I have to increase those to 5k once again, enough for 3k.
I headed out to the conservatory easy , then did 1 more easy lap to complete my warm up, then did 3k at tempo effort, which I think it was harder than I should have, then did 1 more easy lap, and headed back home to finish 7.5k in 44:28. Did 2 x 100s strides in the last 500m to loosen up the legs, since they were heavy and somewhat uncoordinated on the way home!
Splits were 8:08 to get to the conservatory, 1 easy lap in 6:39, then 3laps at tempo effort in 5:05,5:08,4:58, then 1 easy lap to cool down in 6:48, back home in 7:04. I felt good, but was huffing and puffing more than necessary, and I can see why, the pace was faster than I normally do in this terrain, I think I should run longer instead of faster, but I am not looking at the watch during the run, so it was purely by effort, I need to go out slower and do the tempo longer. Anyway, I am happy because without forcing the pace, I am running faster, eventhough my easy pace is so slow sometimes, it does not seem to hinder my faster paces.
Good workout in, a bit tired at the end, but feeling strong. 5 runs this week, and feeling really good despite the workload at work and the stress that I am getting from it, its not affecting my running though!
Have a great Sunday!
domingo, 10 de julio de 2016
sábado, 9 de julio de 2016
Very easy run
Today I headed out to run later than planned, I went out running at 7:10 p.m. or so, a bit later for a Saturday, but I knew that there ( in the conservatory) were going to be people and a lot of kids, thats how it played out.
I went out easy and was feeling a bit full in the stomach for the first 20 mins, after that I felt pretty good, but kept the pace very easy though. I want to do some tempo tomorrow. However, at the end of the run when I looked at my watch, I was surprised with the time, I honestly thought that I was going faster, but hey, effort is what really matters and I felt really good and easy.
7.5k total in 48:29, with 5 laps in the park from 6:34 the slowest lap to 6:25 the fastest, nothing to be surprised about. Weather was a bit hot, but managable.
Happy to have run and very greatful!
Have a great Saturday!
I went out easy and was feeling a bit full in the stomach for the first 20 mins, after that I felt pretty good, but kept the pace very easy though. I want to do some tempo tomorrow. However, at the end of the run when I looked at my watch, I was surprised with the time, I honestly thought that I was going faster, but hey, effort is what really matters and I felt really good and easy.
7.5k total in 48:29, with 5 laps in the park from 6:34 the slowest lap to 6:25 the fastest, nothing to be surprised about. Weather was a bit hot, but managable.
Happy to have run and very greatful!
Have a great Saturday!
jueves, 7 de julio de 2016
Easy run with fast finish after long day at work
Today it was intense at work, so I leave at 6:40 p.m. , so that means no time to relax between work and my run, I find it a good thing,no time to consider the run or not. So as soon as I got home at 7:15 p.m. I got dressed and headed out.
The plan today was to run easy, but I felt so good, that I needed to do at least 1k fast and thats what I did, the last km at interval pace, huffing and puffing , but without losing my form.
Got there in 8:06, then 6 laps in 6:11,6:04,6:09,6:12,6:11,4:32. The pace reflected how fresh I felt, I always start around 15 seconds slower per lap, I have to admit that another runner had a gap on me of 10m and I sped up to match him so that I did not run alone, then basically waited for him for 2 laps before I never see him again, He stopped or something. I was holding back because on Saturdays I do my tempo runs, and I only have 1.5 days till Saturday.
But in the other hand, I thought that I felt so good and I rested yesterday and probably will rest tomorrow so what the heck, with 1 lap to go I really increased the pace and after that lap I continued at that pace/effort for 100m more , before slowing down to a jog to finish the 7.5k in 45:20, of course I always say 7.5k, but I think its a bit more, but who cares.
7.5k in the books, feeling very good although very stressful day at work, and probably the sressful days will continue, but as I have said before, that does not have to do with your running, you might have a very heavy day at work, but your run might be the opposite. The opposite scenario is also true, ha.
Have a great Thursday!
The plan today was to run easy, but I felt so good, that I needed to do at least 1k fast and thats what I did, the last km at interval pace, huffing and puffing , but without losing my form.
Got there in 8:06, then 6 laps in 6:11,6:04,6:09,6:12,6:11,4:32. The pace reflected how fresh I felt, I always start around 15 seconds slower per lap, I have to admit that another runner had a gap on me of 10m and I sped up to match him so that I did not run alone, then basically waited for him for 2 laps before I never see him again, He stopped or something. I was holding back because on Saturdays I do my tempo runs, and I only have 1.5 days till Saturday.
But in the other hand, I thought that I felt so good and I rested yesterday and probably will rest tomorrow so what the heck, with 1 lap to go I really increased the pace and after that lap I continued at that pace/effort for 100m more , before slowing down to a jog to finish the 7.5k in 45:20, of course I always say 7.5k, but I think its a bit more, but who cares.
7.5k in the books, feeling very good although very stressful day at work, and probably the sressful days will continue, but as I have said before, that does not have to do with your running, you might have a very heavy day at work, but your run might be the opposite. The opposite scenario is also true, ha.
Have a great Thursday!
martes, 5 de julio de 2016
Easy watchless evening rainy run
Today after work I was unsure if I was going to be able to run because the whole had been raining and even on my way home from work just minutes before my run it started raining hard, so I was considering to run or not.
I took a short nap, and at 7:20 p.m. I headed out because it was not raining, so why not get out and run some. I went out to the conservatory watchless at an easy pace and did 5 laps, then came back home and completed the 7.5k.
The achilles bothered me some today, not too much, but it was present. That thing dissapear in the last couple of laps and I felt the best during those laps. I finally could get into a groove, because the first few laps, although I did not feel bad, I was not feeling great either, but luckily that changed in the last 2 laps.
Good and easy run, another run in the books!!7.5total!
Have a great rainy Tuesday!
I took a short nap, and at 7:20 p.m. I headed out because it was not raining, so why not get out and run some. I went out to the conservatory watchless at an easy pace and did 5 laps, then came back home and completed the 7.5k.
The achilles bothered me some today, not too much, but it was present. That thing dissapear in the last couple of laps and I felt the best during those laps. I finally could get into a groove, because the first few laps, although I did not feel bad, I was not feeling great either, but luckily that changed in the last 2 laps.
Good and easy run, another run in the books!!7.5total!
Have a great rainy Tuesday!
lunes, 4 de julio de 2016
Zapping the zero
Yesterday I ran in the evening, around 6:15 p.m. Went out to the conservatory and did 5 laps easy for a total of .5k finishing here at home. Total time was 47:28 and laps were 6:28 down to 6:19, very relaxed and fresh despite doing a tempo run the the day before. I really did not feel sore, as opposed to last week where I felt very sore the day after the tempo, and the tempo was slower. This week I felt normal the day after and much more fresh. Felt good and happy to have run.
Today after work I went out at 6:50 pm. to the conservatory to do another easy run, did 6 laps and 90 seconds to finish there and to complete the 7.5k. total time was 46:20 or so. Laps were 6:29,6:26,6:18,6:18,6:08,4:59. Yeah that 4:59 surprised me, but I wanted to do strides or something fast but not too taxing in the last lap, just before the last lap, a very fast runner that always passes me like I am walking, passed me and I tried to follow him, just could follow him for 200-300, then I gave up, I did not want to turn this into a workout. Ran easy for 100m, then accelerated again for 200s or so, decreased speed again, and then accelerated again, but a much more controlled and sustained pace, then did 90 secs very easy after that lap. I did not look at the watch, I just see splits post run, and I was somewhat suprised to have run sub 5 mins in the last lap, given the segment where I ran very slow, maybe in the fast segmens I really pushed.
As I type this, I dont feel any soreness, so I hope it continues that way, since I want to to a workout on Wednesday. Felt good today, but since I started I was having problems in my right achilles, that felt a bit unconfortable at times. I hope its nothing to worry about!
Have a great start to the week!
Today after work I went out at 6:50 pm. to the conservatory to do another easy run, did 6 laps and 90 seconds to finish there and to complete the 7.5k. total time was 46:20 or so. Laps were 6:29,6:26,6:18,6:18,6:08,4:59. Yeah that 4:59 surprised me, but I wanted to do strides or something fast but not too taxing in the last lap, just before the last lap, a very fast runner that always passes me like I am walking, passed me and I tried to follow him, just could follow him for 200-300, then I gave up, I did not want to turn this into a workout. Ran easy for 100m, then accelerated again for 200s or so, decreased speed again, and then accelerated again, but a much more controlled and sustained pace, then did 90 secs very easy after that lap. I did not look at the watch, I just see splits post run, and I was somewhat suprised to have run sub 5 mins in the last lap, given the segment where I ran very slow, maybe in the fast segmens I really pushed.
As I type this, I dont feel any soreness, so I hope it continues that way, since I want to to a workout on Wednesday. Felt good today, but since I started I was having problems in my right achilles, that felt a bit unconfortable at times. I hope its nothing to worry about!
Have a great start to the week!
domingo, 3 de julio de 2016
Why I deleted my message apps
A lot of people look at me in a weird manner when I say to them that I dont have a whatsapp account, everybody have that applicacion these days and abnormal are people that dont have that app.
I had whatsapp, but when I changed my cellphone in May or so of 2015, I did not download it and have not had whatsapp since then, and I have survived. I told people that if they wanted to comunicate they could put a SMS or call me. I have not had a facebook account either for more than a year.
This year, on February, a friend of mine took my phone and istalled whatsapp and hangouts, I deleted whatsapp, but keep the hang out installed and found that application interesting, as no everybody has that application, I could keep some privacy there.
Then, on March or April I gave the telegram a try( also a great app), its much faster than whatsapp, and you can send videos and messages voices, it was way cheaper than SMS, and more practical of course.
But something strange happened and today , this morning to be exact I made sure to eliminate the google hang outs and the telegram for good, those apps can be very useful if used correctly. I certainly was not using them that correctly and I was losing more than I was earning from them.
I am not saying that technology is bad, but the use that WE give to it is often wrong, heck when I was whatsapp free and did not have any message app, I looked at couples, families, friends, random people together but at 1000 miles apart because they were together but so focused on that little screen, that made me sick.
I was against that, but when I downloaded the telegram and hang outs, I was becoming that kind of person, I dont have internet on my cellphone, (so at work hours did not have access to it), I do have on my house and as soon as I came home, I started chatting and small talk on those apps, neglecting a lot of aspects of my life, luckily, the running was not one of them.
But heck, in the last few weeks I was realizing that the cellphone was controlling me and I was losing precious time because on weekends I spended a lot on those applications, neglecting other projects or hobbies, for example, I bought a book for weight lifting, I have not finished the damn book, other people would say that its a lack of time, I would say is my own responsability because I opted to waste my time instead of taking advantage of it. Would I have use the time to my advantage I would have finished that 300+ pages book a long time ago, I only have read 100 pages.
Another reason is that I was getting paranoic, such as a lot of whatsapp users, when you chat with a person you care, and that person, see your message but that person wont respond to you, you get paranoic, you say " hey, u see the message, but I have not gotten a reply", maybe that person is busy, did not actually saw the message or ignored you, but you upfront assume that that person ignored your message and you lose precious time thinking about that shit.
Another reason, you think you are connecting with people, but you actually arent, of course you can shoot a sexual message( for flirt purposes to your partner, etc) here and there and its good, but for the most part text messages is not really connecting in my book.
You see a lot of people chatting the whole day and are very social virtually, but when you see them interacting in a real world, those people are actually boring and get bored without technollogy, you look that they get impatient, when they are sitting there doing nothing. I got sick of it, and I was being an hypocrit living like those I often critize.
Therefore, I decided to eliminate those apps, I already feel free and dont want an app to control me, that mysterious feeling is gone, with that technology you can know where is everyone at every moment, is that healthy in a relationship? maybe it is, but in my book it is not and you have to live by your own truth and principles.
I felt much more free when I did not have those apps, I did not get paranoic thinking about if x person received, ignored, read my message or not, when you dont have those apps around you cant really get worried about that, and thinking that shit, I assumed I needed to get a life and start investing my time in better things and more productive things.
Maybe I ll get judged because of that,but I dont care, you have to live your truth and dont alwaws follow the pack. When real values, real relationships were built in the past, none of those apps were up, so its certainly possible to create unforgetabble experiences without them.
Again, a lot of those apps have a lot of advantages, but I dont give a good use and on a personal note it cause me more harm than good, for that reason, whatsapp, telegram, hangouts, facebook, you are out for good!
I did not intend to post this, but decided to since its a problem is affecting society believe or not! see you in my next run post!
I had whatsapp, but when I changed my cellphone in May or so of 2015, I did not download it and have not had whatsapp since then, and I have survived. I told people that if they wanted to comunicate they could put a SMS or call me. I have not had a facebook account either for more than a year.
This year, on February, a friend of mine took my phone and istalled whatsapp and hangouts, I deleted whatsapp, but keep the hang out installed and found that application interesting, as no everybody has that application, I could keep some privacy there.
Then, on March or April I gave the telegram a try( also a great app), its much faster than whatsapp, and you can send videos and messages voices, it was way cheaper than SMS, and more practical of course.
But something strange happened and today , this morning to be exact I made sure to eliminate the google hang outs and the telegram for good, those apps can be very useful if used correctly. I certainly was not using them that correctly and I was losing more than I was earning from them.
I am not saying that technology is bad, but the use that WE give to it is often wrong, heck when I was whatsapp free and did not have any message app, I looked at couples, families, friends, random people together but at 1000 miles apart because they were together but so focused on that little screen, that made me sick.
I was against that, but when I downloaded the telegram and hang outs, I was becoming that kind of person, I dont have internet on my cellphone, (so at work hours did not have access to it), I do have on my house and as soon as I came home, I started chatting and small talk on those apps, neglecting a lot of aspects of my life, luckily, the running was not one of them.
But heck, in the last few weeks I was realizing that the cellphone was controlling me and I was losing precious time because on weekends I spended a lot on those applications, neglecting other projects or hobbies, for example, I bought a book for weight lifting, I have not finished the damn book, other people would say that its a lack of time, I would say is my own responsability because I opted to waste my time instead of taking advantage of it. Would I have use the time to my advantage I would have finished that 300+ pages book a long time ago, I only have read 100 pages.
Another reason is that I was getting paranoic, such as a lot of whatsapp users, when you chat with a person you care, and that person, see your message but that person wont respond to you, you get paranoic, you say " hey, u see the message, but I have not gotten a reply", maybe that person is busy, did not actually saw the message or ignored you, but you upfront assume that that person ignored your message and you lose precious time thinking about that shit.
Another reason, you think you are connecting with people, but you actually arent, of course you can shoot a sexual message( for flirt purposes to your partner, etc) here and there and its good, but for the most part text messages is not really connecting in my book.
You see a lot of people chatting the whole day and are very social virtually, but when you see them interacting in a real world, those people are actually boring and get bored without technollogy, you look that they get impatient, when they are sitting there doing nothing. I got sick of it, and I was being an hypocrit living like those I often critize.
Therefore, I decided to eliminate those apps, I already feel free and dont want an app to control me, that mysterious feeling is gone, with that technology you can know where is everyone at every moment, is that healthy in a relationship? maybe it is, but in my book it is not and you have to live by your own truth and principles.
I felt much more free when I did not have those apps, I did not get paranoic thinking about if x person received, ignored, read my message or not, when you dont have those apps around you cant really get worried about that, and thinking that shit, I assumed I needed to get a life and start investing my time in better things and more productive things.
Maybe I ll get judged because of that,but I dont care, you have to live your truth and dont alwaws follow the pack. When real values, real relationships were built in the past, none of those apps were up, so its certainly possible to create unforgetabble experiences without them.
Again, a lot of those apps have a lot of advantages, but I dont give a good use and on a personal note it cause me more harm than good, for that reason, whatsapp, telegram, hangouts, facebook, you are out for good!
I did not intend to post this, but decided to since its a problem is affecting society believe or not! see you in my next run post!
Saturday morning tempo
It seems that I forgot to post yesterday. Its rare in me, but I posponed the post till I forget completely about it.
Yesterday morning, later than planned though, around 8:20 a.m. I went out by my own,, my father in in the USA till August 8th, so those weekend morning runs I ll have to do them alone.
I went out to the conservatory easy, and ran 1 lap easy, I had planned another 3k at tempo effort, 1 lap easy to finish and back home for a total of 7.5k.
The heat was very strong and it was not easy to tolerate that heat, but I ran faster than last week eventhough it was hot as hell. Never looked at the watch till after run, but I took splits which were 8:00 to get to the conservatory, 6:36 first lap easy, 3 laps(3k) in 5:13,5:14,5:03, around 16 or secs faster than last week, and I dont signs of soreness today, as opposed to last week that I felt very sore on Sunday, today I am normal and I am looking forward to my easy run in the evening. 6:42 for the last lap easy and finished the 7.5k in 44:37.
To be honest when I stopped the heart rate was at 1000 bpm, but the heat had a lot to do with it, felt good, felt decent, but a lot of work need to be done, I want to do my tempo runs in sub 25 mins for the 5k (sub 5 min per lap/km).
Stay tuned for today`s evening run post!
Have a great Sunday!
Yesterday morning, later than planned though, around 8:20 a.m. I went out by my own,, my father in in the USA till August 8th, so those weekend morning runs I ll have to do them alone.
I went out to the conservatory easy, and ran 1 lap easy, I had planned another 3k at tempo effort, 1 lap easy to finish and back home for a total of 7.5k.
The heat was very strong and it was not easy to tolerate that heat, but I ran faster than last week eventhough it was hot as hell. Never looked at the watch till after run, but I took splits which were 8:00 to get to the conservatory, 6:36 first lap easy, 3 laps(3k) in 5:13,5:14,5:03, around 16 or secs faster than last week, and I dont signs of soreness today, as opposed to last week that I felt very sore on Sunday, today I am normal and I am looking forward to my easy run in the evening. 6:42 for the last lap easy and finished the 7.5k in 44:37.
To be honest when I stopped the heart rate was at 1000 bpm, but the heat had a lot to do with it, felt good, felt decent, but a lot of work need to be done, I want to do my tempo runs in sub 25 mins for the 5k (sub 5 min per lap/km).
Stay tuned for today`s evening run post!
Have a great Sunday!
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