Today I headed out to my run at 12:30 p.m. or so, I was not motivated. If I procrastinate the run any longer, I would have skipped it.
I did the the same route as the last couple of days, just run till the park of the fountain and when the clock ticks 17:00, I turned back . I got here in 33:11, then completed the 35 mins.
I felt good on the way back, on the way out I did not feel as good, it was cold and I was a bit lazy, but once I warmed up it was just fine.
I was thinking during my run about my priorities. I have found that since I got here I have been pretty lazy, the only thing that I have been consistent with are my running and weightlifting, but I have neglected other aspects of my life.
I am just wasting too much time on YouTube, WhatsApp and on internet in general doing virtually nothing, and I have been pretty lazy about the reason I am here, studying. It seems that I am a working machine, but I am not used to studying anymore, but I need to have discipline, be honest and set priorities.
Otherwise, I wont get anything done!
Happy Monday!
lunes, 13 de noviembre de 2017
domingo, 12 de noviembre de 2017
Caping Off the week on a big note
On Friday I did not run because I went to Toledo, is a small town here in Spain, but is a town that has a history. At first We walked for the whole town, but at 5 p.m. We took a free tour and learned a bit about Toledo. Very interesting in my opinión. A lot of hills and a lot of walking, its a rest day?
Yesterday I hit the gym and inmediately after I went out to my run, its not the optimal way to train, but you sabe time and laundry, because you use the same clothes that you used to hit the gym for running, and you only take a shower, which saves times.
I headed out to my run at 1:10 p.m. very easy, and turned around when I had 17 mins, got here in 33:21, then keep on running to complete the 35 mins. Felt good and easy, although a bit tired from the gym.
Today also headed out to my run at 1:10 p.m. but no gym today, so I was fresher for my run, I did not increase the pace though, I just kept the effort easy, and I did the same as yesterday, just ran easy till 17 mins, but I a bit faster today. Got here in 33:07, then completed 35 mins.
Good week of running and good temps, I have been going out with my hat to prevent my ears bother me.
5 runs this week and feeling good.
Yesterday`s gym sesión: Legs and Shoulders
Goblet Squats: 3 sets of 10 repeats with 24 kgs . It was hard, but I got it done.
Legs Press: 3 Sets of 10 repeats with 75kgs, 80 kgs and 85 kgs respectively. Those felt hard, but I have strong legs, so no big problema for me.
Dumbell shoulder press: I did 3 sets with 15 kgs, not Arnold variation today, just normal Shoulder press, In the first set did 4 repeats, the 2nd set was 3 repeats and in the last one I regrouped and did 4 reps, but at the end of the 4 reps , my arms pretty much fell down, not very safe, because those weights could fell down in my head, I surely dont handle that weight just yet, I ll keep with that weight till I can do 6 repeats no problema, then probably will increase reps because the following dumbell is 20kgs and to step up from 15-20kgs is risky.
Side raises: I did 3 sets of 6 repeats with 10 kgs, I honestly say that I think I did not use good form in these, but the 8kgs is easy for me, so I ll keep with that weight till my form improve a Little, I barely raised the dumbells.
Front Raises: I did 3 sets of 6 repeats with 10 kgs. It was hard, but I can handle it.
Rest between all sets and exercises is 3-3.5 mins.
I improved in all exercises compared to last week except for the Dumbell press, but I have been doing the arnold variation not the traditional Dumbell should press, so it should not be fair to compare.
5 runs with 3 weightlifting workouts, not too shabby!
Yesterday I hit the gym and inmediately after I went out to my run, its not the optimal way to train, but you sabe time and laundry, because you use the same clothes that you used to hit the gym for running, and you only take a shower, which saves times.
I headed out to my run at 1:10 p.m. very easy, and turned around when I had 17 mins, got here in 33:21, then keep on running to complete the 35 mins. Felt good and easy, although a bit tired from the gym.
Today also headed out to my run at 1:10 p.m. but no gym today, so I was fresher for my run, I did not increase the pace though, I just kept the effort easy, and I did the same as yesterday, just ran easy till 17 mins, but I a bit faster today. Got here in 33:07, then completed 35 mins.
Good week of running and good temps, I have been going out with my hat to prevent my ears bother me.
5 runs this week and feeling good.
Yesterday`s gym sesión: Legs and Shoulders
Goblet Squats: 3 sets of 10 repeats with 24 kgs . It was hard, but I got it done.
Legs Press: 3 Sets of 10 repeats with 75kgs, 80 kgs and 85 kgs respectively. Those felt hard, but I have strong legs, so no big problema for me.
Dumbell shoulder press: I did 3 sets with 15 kgs, not Arnold variation today, just normal Shoulder press, In the first set did 4 repeats, the 2nd set was 3 repeats and in the last one I regrouped and did 4 reps, but at the end of the 4 reps , my arms pretty much fell down, not very safe, because those weights could fell down in my head, I surely dont handle that weight just yet, I ll keep with that weight till I can do 6 repeats no problema, then probably will increase reps because the following dumbell is 20kgs and to step up from 15-20kgs is risky.
Side raises: I did 3 sets of 6 repeats with 10 kgs, I honestly say that I think I did not use good form in these, but the 8kgs is easy for me, so I ll keep with that weight till my form improve a Little, I barely raised the dumbells.
Front Raises: I did 3 sets of 6 repeats with 10 kgs. It was hard, but I can handle it.
Rest between all sets and exercises is 3-3.5 mins.
I improved in all exercises compared to last week except for the Dumbell press, but I have been doing the arnold variation not the traditional Dumbell should press, so it should not be fair to compare.
5 runs with 3 weightlifting workouts, not too shabby!
jueves, 9 de noviembre de 2017
Progressive run with fast finish + weights
I did the weightlifting at 12:40 p.m. I did chest and bíceps today. The workout was as follow:
Flat Bench Press: 3 sets of 4-6 repeats.
1st set was 6 repeats of 34 kgs.
2nd set was 4 repeats with 40kgs( Better than last week)
3rd set was 4 repeats with 40kgs
Incline bench press: 3 sets of 4-6 repeats:
I was tired from the first Benching , so I had to decrease weight, given that incline bench press is more difficult,
1st set was 6 repeats with 34 kgs
2nd set was 6 repeats with 34 kgs
3rd set had to take off 1 kg each side, so did 6 repeats with 32 kgs.
Dips:
I was supposed to do 3 sets of 4-6 repeats, but I am not there yet, so I did 1.5 repeat in the first set, then rest 3 mins, did 1 dip, rest 3 min, did 1 dip and in the 4th set that I tried I could not make it to 1 rep, so I have a lot of work to do in this exercise. I think I have improved a bit in this exercise, but nothing noticeable.
Seated tríceps overhead press:
Improved this exercise compared to last week:
I did 3 sets of 8 repeats,
1st set was 8 repeats with 10 kgs with good form
2nd set was 8 repeats with 12 kgs
3rd set was 8 repeats with 12 kgs , the last rep was a struggle but I made it
Triceps push down:
This is a machine workout, but I also increased my strength compared to last week:
1st set: 15 kgs x 6 repeats
2nd set: 20 kgs x 4 repeats
3rd set: 20 kgs x 4 repeats
Last week I could only work till 3 reps very forced, but today made it to 4 repeats with good form and in a couple of sets.
So I am definately getting stronger each week, but in the bodyweight exercises like pull ups and dips, I am not improving as much since I am not gaining repeats, but I feel that I am getting stronger .
So lets get back to the running, I ran at 4:20 p.m. after I did the digestion from my food. I took my hat without gloves and again it worked well. I got out at a good pace, and I wanted to close fast since the last week I pushed the last 8 mins to finish my route in 30:50, in the back of my mind today I wanted to beat that time, so I started to push the pace a bit early.
I was feeling confortable and I got to the point of where I returned last week in about 16:04 so I had almost a minute in the tank, but today I was not sure if I could close as fast as I closed last week since I really pushed the pace.
I checked the watch at various points and the splits suggested that I was a min ahead of last weeks time, so the battle became beating the 30 min barrier. When I checked the last Split that had 27:17 57 seconds faster than last week after the big uphill, I tried to push the pace, but that hill did not really left me anything, but I could recover a bit and speed up a bit more, closed out hard and finished the route in 29:57, so I accomplished the goal. The distance is known to this day, but I put a very good effort and I know that it was not an easy run, so that should give some good adaptations. Ran some more to complete the 35 mins. I would estimate the distance was 6+k.
Again, I feel that running in this weather is cheating, since I can run at a strong pace without ever getting tired, of course given my fitness, I think that I am in good shape and the weightlifting is helping in some way. However, I am not used to train in flat terrain like these, that is not all that flat, but nothing compared to the conservatory where you have hills and turns in every lap.
Tomorrow I ll try to squeeze a run, but I am not sure, since I am traveling to Toledo, is a town here in Spain, dont know the time that I ll get here, but if I cant run, I ll run on the weekend, and I ll accomplish my goal of 5 runs.
Have a great Thursday!
Flat Bench Press: 3 sets of 4-6 repeats.
1st set was 6 repeats of 34 kgs.
2nd set was 4 repeats with 40kgs( Better than last week)
3rd set was 4 repeats with 40kgs
Incline bench press: 3 sets of 4-6 repeats:
I was tired from the first Benching , so I had to decrease weight, given that incline bench press is more difficult,
1st set was 6 repeats with 34 kgs
2nd set was 6 repeats with 34 kgs
3rd set had to take off 1 kg each side, so did 6 repeats with 32 kgs.
Dips:
I was supposed to do 3 sets of 4-6 repeats, but I am not there yet, so I did 1.5 repeat in the first set, then rest 3 mins, did 1 dip, rest 3 min, did 1 dip and in the 4th set that I tried I could not make it to 1 rep, so I have a lot of work to do in this exercise. I think I have improved a bit in this exercise, but nothing noticeable.
Seated tríceps overhead press:
Improved this exercise compared to last week:
I did 3 sets of 8 repeats,
1st set was 8 repeats with 10 kgs with good form
2nd set was 8 repeats with 12 kgs
3rd set was 8 repeats with 12 kgs , the last rep was a struggle but I made it
Triceps push down:
This is a machine workout, but I also increased my strength compared to last week:
1st set: 15 kgs x 6 repeats
2nd set: 20 kgs x 4 repeats
3rd set: 20 kgs x 4 repeats
Last week I could only work till 3 reps very forced, but today made it to 4 repeats with good form and in a couple of sets.
So I am definately getting stronger each week, but in the bodyweight exercises like pull ups and dips, I am not improving as much since I am not gaining repeats, but I feel that I am getting stronger .
So lets get back to the running, I ran at 4:20 p.m. after I did the digestion from my food. I took my hat without gloves and again it worked well. I got out at a good pace, and I wanted to close fast since the last week I pushed the last 8 mins to finish my route in 30:50, in the back of my mind today I wanted to beat that time, so I started to push the pace a bit early.
I was feeling confortable and I got to the point of where I returned last week in about 16:04 so I had almost a minute in the tank, but today I was not sure if I could close as fast as I closed last week since I really pushed the pace.
I checked the watch at various points and the splits suggested that I was a min ahead of last weeks time, so the battle became beating the 30 min barrier. When I checked the last Split that had 27:17 57 seconds faster than last week after the big uphill, I tried to push the pace, but that hill did not really left me anything, but I could recover a bit and speed up a bit more, closed out hard and finished the route in 29:57, so I accomplished the goal. The distance is known to this day, but I put a very good effort and I know that it was not an easy run, so that should give some good adaptations. Ran some more to complete the 35 mins. I would estimate the distance was 6+k.
Again, I feel that running in this weather is cheating, since I can run at a strong pace without ever getting tired, of course given my fitness, I think that I am in good shape and the weightlifting is helping in some way. However, I am not used to train in flat terrain like these, that is not all that flat, but nothing compared to the conservatory where you have hills and turns in every lap.
Tomorrow I ll try to squeeze a run, but I am not sure, since I am traveling to Toledo, is a town here in Spain, dont know the time that I ll get here, but if I cant run, I ll run on the weekend, and I ll accomplish my goal of 5 runs.
Have a great Thursday!
martes, 7 de noviembre de 2017
Easy run after lifting session
Today I ran after my lifting sesión, at 10:50 a.m. right after I finished my weight sesión, I headed out to do my run, I took my hat without gloves, with the temps in 9 degress celcius, it worked fine again.
Did the same route as always, but got even farther, got to 16:50 and back, got here in 32:40 or so, but then completed the 35 mins. Running in this temps I feel that I am cheating, is very pleasant and you feel that you can run forever and never get dehydrated. The effort was nice and easy.
Today`s weight lifting sesión was Back and Bíceps.
Deadlift: Did 3 sets with 60 kgs , first 2 sets did 4 repeats and last set worked up till 6 repeats. I am becoming more stronger in this exercise.
Barbell row: Did 3 sets with 44kgs (22 on each side) x 4-6 repeats, I dont remember well the repeats.
Pull ups: I had to do 3 sets of 4-6 repeats: I just did 1.5 repeats straight, then tried to do one or at least hang in there as long as I could to get strength, I did 3 sets like that. I think I am stronger, but this exercise is costing me a lot, but I know that with consistency I ll do it.
Barbell curls:3 sets of 4-6 repeats, 1st set was 4-6 repeats with 18 kgs, then add 1 kgs on each side, so 20 kgs, did 3 repeats for the second set, then took off 1kg on each side to get back to 18 kgs, did 3 repeats, could not make it to the 4th.
Dumbell curls: Did 6 repeats x 8 kgs on each arm, second set tried the 10kgs, but only could make it to the 3rd rep, then got back to the 8kgs for 6 more repeats.
I am getting stronger on the compound lifts, but in the isolated accesory work I need to improve more, anyway, I think I am heading the right direction,
Did the same route as always, but got even farther, got to 16:50 and back, got here in 32:40 or so, but then completed the 35 mins. Running in this temps I feel that I am cheating, is very pleasant and you feel that you can run forever and never get dehydrated. The effort was nice and easy.
Today`s weight lifting sesión was Back and Bíceps.
Deadlift: Did 3 sets with 60 kgs , first 2 sets did 4 repeats and last set worked up till 6 repeats. I am becoming more stronger in this exercise.
Barbell row: Did 3 sets with 44kgs (22 on each side) x 4-6 repeats, I dont remember well the repeats.
Pull ups: I had to do 3 sets of 4-6 repeats: I just did 1.5 repeats straight, then tried to do one or at least hang in there as long as I could to get strength, I did 3 sets like that. I think I am stronger, but this exercise is costing me a lot, but I know that with consistency I ll do it.
Barbell curls:3 sets of 4-6 repeats, 1st set was 4-6 repeats with 18 kgs, then add 1 kgs on each side, so 20 kgs, did 3 repeats for the second set, then took off 1kg on each side to get back to 18 kgs, did 3 repeats, could not make it to the 4th.
Dumbell curls: Did 6 repeats x 8 kgs on each arm, second set tried the 10kgs, but only could make it to the 3rd rep, then got back to the 8kgs for 6 more repeats.
I am getting stronger on the compound lifts, but in the isolated accesory work I need to improve more, anyway, I think I am heading the right direction,
lunes, 6 de noviembre de 2017
Zapping the zero
Yesterday I wanted to run, but decided to rest, also did not find any Groove to run, and I did not want to run late at night. In the morning my roomate and I walk in the late morning. In the afternoon We went to the church. Yeah that is weird coming from me, because I seldom visit the church, but I went with my roomate and it was very nice.
So DNR yesterday, but it was a very good week for running, ran 5 times and I feel good, all were short runs, but I felt really good and the left achilles pain is history.
Today I ran at 12:10 p.m. basically at the hotest time of the day, because today it was in 13 degrees celcius. I wore my cap, but did not wear my gloves and it worked very nice. At the beginning I felt cold, but as soon as I warmed up felt fine, did 33:45 total, and this time the first half was till I had 16:45 on my watch, got to Guadalupe in 32:35, then ran more till I complete my 33:45.
So it was a good day for running, but I had several things to read for tomorrow clases, so I ll run early in the morning, and I will squeeze my gym session at 12:00 or so.
I ll post my Saturday gym session here. I was writing it in paper, but its more clear and faster posting it here:
Saturday I trained legs and Shoulders:
Goblet squats: did 3 sets of 10 repeats, first 2 sets were carrying a 20kg dumbell and the 3rd set was carrying a 22kg dumbell. This gym does not have a Squat rack so I have to do Goblet Squats.
Leg press: Did 3 sets, first set with 50kg x 10 repeats,2nd set was 60kg x 10 repeats, and 3rd set was 70kg x 10 repeats. I increased the load that way, because it was just trial and error.
Arnold Dumbell press: Did 3 sets: 1st set was 10kg x 8 repeats, then increased the load, tried 15kg, only made it to 4 repeats with that load for 2nd set and 3rd set, it was a struggle.
Side raises: Did 3 sets: All 3 sets were 8 repeats with 8 kgs, it was a struggle and I did not do a full range of motion, but I think I did it right.
Front raises: Did 3 sets: Again all 3 sets with 8kgs x 8 repeats.
I improved from last week in all exercises, We will see how can I beat in this week!
Going to the gym 3 times a week, We will see if I can build some muscle at least to carry the supermarket bags, haha!
Have a great start to the week!
So DNR yesterday, but it was a very good week for running, ran 5 times and I feel good, all were short runs, but I felt really good and the left achilles pain is history.
Today I ran at 12:10 p.m. basically at the hotest time of the day, because today it was in 13 degrees celcius. I wore my cap, but did not wear my gloves and it worked very nice. At the beginning I felt cold, but as soon as I warmed up felt fine, did 33:45 total, and this time the first half was till I had 16:45 on my watch, got to Guadalupe in 32:35, then ran more till I complete my 33:45.
So it was a good day for running, but I had several things to read for tomorrow clases, so I ll run early in the morning, and I will squeeze my gym session at 12:00 or so.
I ll post my Saturday gym session here. I was writing it in paper, but its more clear and faster posting it here:
Saturday I trained legs and Shoulders:
Goblet squats: did 3 sets of 10 repeats, first 2 sets were carrying a 20kg dumbell and the 3rd set was carrying a 22kg dumbell. This gym does not have a Squat rack so I have to do Goblet Squats.
Leg press: Did 3 sets, first set with 50kg x 10 repeats,2nd set was 60kg x 10 repeats, and 3rd set was 70kg x 10 repeats. I increased the load that way, because it was just trial and error.
Arnold Dumbell press: Did 3 sets: 1st set was 10kg x 8 repeats, then increased the load, tried 15kg, only made it to 4 repeats with that load for 2nd set and 3rd set, it was a struggle.
Side raises: Did 3 sets: All 3 sets were 8 repeats with 8 kgs, it was a struggle and I did not do a full range of motion, but I think I did it right.
Front raises: Did 3 sets: Again all 3 sets with 8kgs x 8 repeats.
I improved from last week in all exercises, We will see how can I beat in this week!
Going to the gym 3 times a week, We will see if I can build some muscle at least to carry the supermarket bags, haha!
Have a great start to the week!
sábado, 4 de noviembre de 2017
Inspiration is everywhere
Today I was supposed to rest from running, since the plan for this week, was to run 5 times. But I was here for the whole day without getting out of this residence and the whole evening I was uploding some info in the college website.
So after dinner I decided that I would do a run at 10 p.m., the weather was in 13 Celsius, so I decided to bring with me my gloves and my hat. The weather was good, and probably I did not need that extra equipment, but its better to prevent, dont you think?
I went out just before 10 p.m., at 9:54p.m. In this country you dont have an excuse of not running, you virtually can run at anytime and even more with this weather. I did the same route as always, but this time I got more far than all my previous run in this route and even I ran 30 seconds faster than yesterday, halfway in 16:30, got to the residence in 31:52, so 68 secs negative Split, then continued running till complete the 33:17. Yeah! I am insane to be running at this time on a Saturday night, instead of drinking beer, ha! I did not have plans to go out so I think I use the time with productivity, ha!
This morning at 12:00m, I did a hard leg and shoulder session in the gym, but as I train explisiveness and fast twitch, that dont interfere with my running, in fact I think that it helped, because the big hill did not feel so hard today, I know that my legs will be sore tomorrow, but I am loving running and weightlifting, We will see how can I cope with both of them. As soon as I start working if I have to drop one, the weightlifting will have to be, by now, I am enjoying doing both, and no one is interfering with the other, in fact, I am feeling great.
33:17. Tomorrow the weather will be very cold according to the forecast, so the run will be around noon. No! I wont rest!
The leg achilles pain is story and it does not affect anymore.
Have a great Saturday!
So after dinner I decided that I would do a run at 10 p.m., the weather was in 13 Celsius, so I decided to bring with me my gloves and my hat. The weather was good, and probably I did not need that extra equipment, but its better to prevent, dont you think?
I went out just before 10 p.m., at 9:54p.m. In this country you dont have an excuse of not running, you virtually can run at anytime and even more with this weather. I did the same route as always, but this time I got more far than all my previous run in this route and even I ran 30 seconds faster than yesterday, halfway in 16:30, got to the residence in 31:52, so 68 secs negative Split, then continued running till complete the 33:17. Yeah! I am insane to be running at this time on a Saturday night, instead of drinking beer, ha! I did not have plans to go out so I think I use the time with productivity, ha!
This morning at 12:00m, I did a hard leg and shoulder session in the gym, but as I train explisiveness and fast twitch, that dont interfere with my running, in fact I think that it helped, because the big hill did not feel so hard today, I know that my legs will be sore tomorrow, but I am loving running and weightlifting, We will see how can I cope with both of them. As soon as I start working if I have to drop one, the weightlifting will have to be, by now, I am enjoying doing both, and no one is interfering with the other, in fact, I am feeling great.
33:17. Tomorrow the weather will be very cold according to the forecast, so the run will be around noon. No! I wont rest!
The leg achilles pain is story and it does not affect anymore.
Have a great Saturday!
viernes, 3 de noviembre de 2017
Feeling good
Wednesday - I went out running at 12:xx p.m. and planned to do the last 10 mins of the run at a fast pace, to see how I felt, I went out from Guadalupe, took Moncloa the Street that goes all the way down, till the park. That was a public holiday here, so a lot of people running and walking and a lot of kids. After 22 something into my run I started to push the pace, pushed the big uphill, but as soon as I got the last 700m to home I started to push and push and in the last 100-200m downhill to Guadalupe I really increased pace. Finished in 30:50, and in the halfway ran till 16:30, so ran 2:10 faster in the second half. Then completed 33:10 at an easy pace.
Thursday - I took the day off and went to the gym to hit chest and tríceps.
Friday - Headed out running at an easy pace and ran 16:30 till the back side of the park as usual. But this time I was not goint to push the pace, I completed the run at the same pace. Completed in 32:21, so ran 39 seconds faster in the second half even without trying. Then completed 33:10.
On today`s run I really reflected how much I enjoy this sport, although I no longer compete the way I used to, I really love this sport and I would not quit it for nothing in the world, I took up weight lifting, but running always will be my number one. If I had to give up one, that would be the weight lifting. One of the reasons of my today`s character is because of the discipline gotten in running, I take a lot of pride in it.
I am not fast, but I really respect running and make me feel complete. Ok! Enough! Also to run in this weather is amazing, you can run whenever, because as opposed to the caribbean the whole day the temperatura is cool and pleasant to run in. Whereas, in the caribbean you have to choose between the early morning or evening so that heat does not strike you as hard.
In this weather, you can of feel that you can run at any pace without getting tired, I dont know how people say that 20 degrees Celsius is heat, for me is cool and a very pleasant to run in.
Have a great Friday!
Thursday - I took the day off and went to the gym to hit chest and tríceps.
Friday - Headed out running at an easy pace and ran 16:30 till the back side of the park as usual. But this time I was not goint to push the pace, I completed the run at the same pace. Completed in 32:21, so ran 39 seconds faster in the second half even without trying. Then completed 33:10.
On today`s run I really reflected how much I enjoy this sport, although I no longer compete the way I used to, I really love this sport and I would not quit it for nothing in the world, I took up weight lifting, but running always will be my number one. If I had to give up one, that would be the weight lifting. One of the reasons of my today`s character is because of the discipline gotten in running, I take a lot of pride in it.
I am not fast, but I really respect running and make me feel complete. Ok! Enough! Also to run in this weather is amazing, you can run whenever, because as opposed to the caribbean the whole day the temperatura is cool and pleasant to run in. Whereas, in the caribbean you have to choose between the early morning or evening so that heat does not strike you as hard.
In this weather, you can of feel that you can run at any pace without getting tired, I dont know how people say that 20 degrees Celsius is heat, for me is cool and a very pleasant to run in.
Have a great Friday!
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