Today I ran in the evening at 6:10 p.m. or so, the plan was to run easy for 7.5k as I normally do. I went out with my brother at an easy pace and got to the conservatory in 7:40 with a bit of a rain. Then did 6:21 for the 1st lap, then I decided to accelerate the curves little by little to gain on my brother as He always complain that I run too slow, then I went ahead and the second lap came in 5:52, then did the same for the 3rd lap in 5:40, the same in the 4th with a split of 5:36, then accelerate overall in the last lap to do 5:17 feeling pretty good. I took advantage of the last 1.2k from the conservatory to home and did 5:51, really increased pace in the last 400-500s, but I felt really good and strong. Finished in 42:50 for 7.5k.
Overall, the weather was very good and the humidity was not too present so that made the running easy, also I really took advantage of the segment conservatory-home which is flat and a big downhill. I felt really good today and starting to feel better about my fitness. It seems that those tempos are working, gotta start throwing some intervals in the mix again!
Have a great night!
domingo, 31 de julio de 2016
sábado, 30 de julio de 2016
Easy recovery run
Yesterday I took the day off as lately I am resting on Fridays, that is because I like to run Saturday mornings and I am just tired having run the evening before a morning run, of course that was not true in my last race where I just did that, but it was more of a suffle than a normal run.
Today I headed out to run at 8:20 a.m. with the sun shining hard. I went out to the conservatory without looking at my watch, I was just running easy by effort. The pace felt very easy, but I felt tired and very sluggish and the heat was high on top of that.
All in all I completed my 5 laps in the conservatory and back home, with splits of 7:53 to get there, then 5 laps in 6:29,6:25,6:19,6:11,6:15, then back home in 7:09 to finish up the 7.5k in 47:17. Felt much slower than that, but I felt tired from the tempo, although not sore.
Another run in the books!
Have a great afternoon!
Today I headed out to run at 8:20 a.m. with the sun shining hard. I went out to the conservatory without looking at my watch, I was just running easy by effort. The pace felt very easy, but I felt tired and very sluggish and the heat was high on top of that.
All in all I completed my 5 laps in the conservatory and back home, with splits of 7:53 to get there, then 5 laps in 6:29,6:25,6:19,6:11,6:15, then back home in 7:09 to finish up the 7.5k in 47:17. Felt much slower than that, but I felt tired from the tempo, although not sore.
Another run in the books!
Have a great afternoon!
jueves, 28 de julio de 2016
Watchless tempo run
Yesterday I took the day off.
Today left work early at last, I left at 5:48 p.m. , I was generally leaving 1 hour or more later, those days are not gone, I was lucky today.
I was running before 7 p.m. and did not run with a watch because my brother took it to his run. As I have been running easy the whole week (outside the strides that I did on Tuesday), I decided to run faster today and do some kind of tempo progression running enterely by effort. I asked my friend Jose who did the " my home to the conservatory" segment with me, to take the time and the laps.
So as soon as We entered the park, I started to accelerate and in the second lap or so I was at tempo effort already, I decided to do 5 laps at that effor, the last 2 were a struggle but the pace was managable. the 6th lap was easy, I wanted to do a couple of strides there, but I was tired and decided to do that as a cool down. Afer the 6th lap did almost 2 mins. Total time was 43:29, but my friend stopped the watch way later than I usually stop it, so take to that time around 30 seconds.
Anyway, that does not matter in the grand scheme of things, because what matters is effort and the effort was spot on today. It seems that my body just dial into that pace very quickly.
Splits according to the cellphone of my friend were 10:58 for the first 2 laps, He must have missed me in the first lap, 5:13,5:15,5:16,6:28 + 1:47 to complete the 43:29.
I felt free running watchless, such as I feel in races. Need to do more of those watchless running, but wait a minute! I am doing my tempo runs without looking at it during the run, so its the same, maybe!but you get a sense of freedom when in each passing lap you dont have to press a button:)
Have a great Thursday!
Today left work early at last, I left at 5:48 p.m. , I was generally leaving 1 hour or more later, those days are not gone, I was lucky today.
I was running before 7 p.m. and did not run with a watch because my brother took it to his run. As I have been running easy the whole week (outside the strides that I did on Tuesday), I decided to run faster today and do some kind of tempo progression running enterely by effort. I asked my friend Jose who did the " my home to the conservatory" segment with me, to take the time and the laps.
So as soon as We entered the park, I started to accelerate and in the second lap or so I was at tempo effort already, I decided to do 5 laps at that effor, the last 2 were a struggle but the pace was managable. the 6th lap was easy, I wanted to do a couple of strides there, but I was tired and decided to do that as a cool down. Afer the 6th lap did almost 2 mins. Total time was 43:29, but my friend stopped the watch way later than I usually stop it, so take to that time around 30 seconds.
Anyway, that does not matter in the grand scheme of things, because what matters is effort and the effort was spot on today. It seems that my body just dial into that pace very quickly.
Splits according to the cellphone of my friend were 10:58 for the first 2 laps, He must have missed me in the first lap, 5:13,5:15,5:16,6:28 + 1:47 to complete the 43:29.
I felt free running watchless, such as I feel in races. Need to do more of those watchless running, but wait a minute! I am doing my tempo runs without looking at it during the run, so its the same, maybe!but you get a sense of freedom when in each passing lap you dont have to press a button:)
Have a great Thursday!
martes, 26 de julio de 2016
Night easy running + 5 strides
Today I did my run earlier than yesterday, ok, not that early! at 7:52 p.m. I got out off my house to the conservatory feeling tired from work today and that reflected a lot after my run, was thirsty and exhausted, not because of the running, but because of the day in general.
I never looked at the watch and did 6 laps and 90 secs to finish the run there in 46:58. The plan today was to run easy and I was thinking of skipping the strides since rained hard today and the road was a bit wet, but I decided to do them in the last lap and to vary a bit the location where I start the second strider.
Splits were 8:02 to get to the park,6:22,6:19,6:18,6:14,6:16,5:36. The last lap was that fast because the strides that I did. I felt good on the srides, but felt sluggish and slow, again, I felt tired even before the run. I am happy I just got it done! Weather was very humid and total time was 46:58 for 7.5k or so.
Tomorrow is a rest day for me, ha! as if leaving work at 7 p.m. is rest, ha, well at least from running I rest!
Have a great Tuesday!
I never looked at the watch and did 6 laps and 90 secs to finish the run there in 46:58. The plan today was to run easy and I was thinking of skipping the strides since rained hard today and the road was a bit wet, but I decided to do them in the last lap and to vary a bit the location where I start the second strider.
Splits were 8:02 to get to the park,6:22,6:19,6:18,6:14,6:16,5:36. The last lap was that fast because the strides that I did. I felt good on the srides, but felt sluggish and slow, again, I felt tired even before the run. I am happy I just got it done! Weather was very humid and total time was 46:58 for 7.5k or so.
Tomorrow is a rest day for me, ha! as if leaving work at 7 p.m. is rest, ha, well at least from running I rest!
Have a great Tuesday!
lunes, 25 de julio de 2016
Catching up a couple of runs
On Sunday evening I went out to run easy to the conservatory. I headed out at 6:30 p.m. I never looked at the watch till the end of the run, ran easy for 5 laps, then did the last lap hard. As hard as I could without losing my form and not going to crazy, but definetely working, I think I would not get down sub 4 mins in a lap (1k) right now, I always tend to flirt with the 4:30s and today's last lap was no exception.
Got there in 7:47, then did 6 laps in 6:22,6:21,6:13,6:22,6:23,4:31. Then did 90 more secs. Total time for 7.5k was 45:48 or so.
Today I had to run at 9:00 p.m. once more, I continue leaving work late, I wa tired and hungry before leaving, but I had to run.
Got out easy to the conservatory, did 5 laps and back home feeling good. Once you start running you feel good although the humidity these days is very high, so I was sweating early in the run. Got there in 8:09, then 5 laps in 6:30,6:25,6:23,6:20,6:15. Then 7:09 to get back home to finish up in 47:51 for 7.5k.
I thought that I was running faster for sure, but I have to put the palm on my back, not a lot of people go out running after 10+ hours of work. I must be crazy, or I really like to run!
Have a great Monday night!
Got there in 7:47, then did 6 laps in 6:22,6:21,6:13,6:22,6:23,4:31. Then did 90 more secs. Total time for 7.5k was 45:48 or so.
Today I had to run at 9:00 p.m. once more, I continue leaving work late, I wa tired and hungry before leaving, but I had to run.
Got out easy to the conservatory, did 5 laps and back home feeling good. Once you start running you feel good although the humidity these days is very high, so I was sweating early in the run. Got there in 8:09, then 5 laps in 6:30,6:25,6:23,6:20,6:15. Then 7:09 to get back home to finish up in 47:51 for 7.5k.
I thought that I was running faster for sure, but I have to put the palm on my back, not a lot of people go out running after 10+ hours of work. I must be crazy, or I really like to run!
Have a great Monday night!
sábado, 23 de julio de 2016
Morning easy run
Today I went out running at 8:20 a.m. as last Saturday, I wanted to run with company like the past Saturday, but I had to run alone this time around, ha, I always run alone so not too much of a problem.
I went out to the conservatory and ran easy. The sun was shining hard and the heat and humidity strong, the effort felt really easy, but I was generally tired, I think that is because I have been stressed with work lately.
Never looked at the watch, ran 5 laps to the conservatory and back home for a total of 7.5k. Splits looked like this: 7:56 to get to the conservatory, then 5 laps in 6:20,6:14,6:12,6:15,6:11, then 7:09 to finish up the 7.5k run in 46:53.
I thought that I was going slower to be honest, but it seems that fast pace on Thursday helped to get the turnover a bit faster. As I post this I realize that I did not feel any soreness from that progressive run, I mus have been improving.
Have a great Saturday night!
I went out to the conservatory and ran easy. The sun was shining hard and the heat and humidity strong, the effort felt really easy, but I was generally tired, I think that is because I have been stressed with work lately.
Never looked at the watch, ran 5 laps to the conservatory and back home for a total of 7.5k. Splits looked like this: 7:56 to get to the conservatory, then 5 laps in 6:20,6:14,6:12,6:15,6:11, then 7:09 to finish up the 7.5k run in 46:53.
I thought that I was going slower to be honest, but it seems that fast pace on Thursday helped to get the turnover a bit faster. As I post this I realize that I did not feel any soreness from that progressive run, I mus have been improving.
Have a great Saturday night!
viernes, 22 de julio de 2016
Thursday late night progressive tempo
Yesterday it was another 9:05 p.m. run, its good to find out a new time for running, you have to explore new ways to get your running in, and even more when you are leaving work way too late.
Yesterday I had planned to run somewhat fast, because I was going to rest today (Friday) again, that is the schedule that is working for me the last few weeks, and taking advantage of the weekends.
So I headed out without having eaten dinner and that worked well, not side stitch today. I ran easy till the conservatory, then I said to myself that I wanted to do all laps sub 6 mins, not that hard, but a little faster than my normal easy pace and if I felt good I would increase pace.
I felt good and the splits were like this 6:03,5:52,5:44,5:23,5:10, then got off the conservatory and did the last 1.2k in 6:11, did not sprint, but finished at a strong pace. Did 7.5k total in 42:54. That was a good progressive run and I finished feeling strong and not huffing and puffing like most tempo runs. Either I am getting better or I felt better at the end because I eased into it . Either way, I am happy with this run, given the late start and the fact that I have been very stressed by work.
The running helps and when something is important to you, you will find a way!
Heat was strong also, I was sweating very much!
What is your excuse??
Have a great Friday!
Yesterday I had planned to run somewhat fast, because I was going to rest today (Friday) again, that is the schedule that is working for me the last few weeks, and taking advantage of the weekends.
So I headed out without having eaten dinner and that worked well, not side stitch today. I ran easy till the conservatory, then I said to myself that I wanted to do all laps sub 6 mins, not that hard, but a little faster than my normal easy pace and if I felt good I would increase pace.
I felt good and the splits were like this 6:03,5:52,5:44,5:23,5:10, then got off the conservatory and did the last 1.2k in 6:11, did not sprint, but finished at a strong pace. Did 7.5k total in 42:54. That was a good progressive run and I finished feeling strong and not huffing and puffing like most tempo runs. Either I am getting better or I felt better at the end because I eased into it . Either way, I am happy with this run, given the late start and the fact that I have been very stressed by work.
The running helps and when something is important to you, you will find a way!
Heat was strong also, I was sweating very much!
What is your excuse??
Have a great Friday!
Suscribirse a:
Entradas (Atom)
