I had to take 1 week off, due to a strong flu that I got on Monday, my policy for the last few years is not to run when you are sick, and I decided to take a week off, because the weather here has been cold, and I did not want to get the sickness backwards.
Luckily I was back at it today. I did not go to the gym either, only to clases.
Today at 12:35 p.m. I put my clothes on and I was ready to go. I did the same route as always, got to the turn around point in 17:09, then got back to Guadalupe in 33:43, then completed 35:42 mins. I felt good, but the run felt long mentally, but I felt good once I warmed up, it seems that I did not lose any fitness in this week off.
I hope not to take more breaks unless I get sick, the policy will be 5 runs per week, 35 mins + for the day. Only 1 run this week due to the sickness.
This upcoming week I will run 5 times and will get back to the gym as well. That run felt really good and I am happy to have came back to the running scene.
Have a great Sunday!
domingo, 3 de diciembre de 2017
domingo, 26 de noviembre de 2017
Ponle Freno Madrid: 5k race, 23:25!
Yesterday I take the day off so that I am fully recovered for this morning`s race.
I generally run the day before, but honestly I dont see too much difference in running the day before or the the prior to the day before, once you warm up before the race, you feel good to go, and my goal was to just run 5 times this week as I am doing lately.
I woke up at 6:35 a.m., got ready and headed out the door at 7:40 a.m., started walking and got to Arguelles (1k from there), the weather was cold, it was 1 degree celcius when I left the residence, I knew that it would increase, but did not increase much. I wore my hat and a long sleeve t shirt. Once I got to Arguelles, I started my warm up and I warmed up around 2k, because Arguelles and the start of the race are 2k+ apart. I was feeling pretty good, but the right achilles was bothering me,but I knew it would be just fine as soon as I warmed up.
I got there around 8:15-8:20 a.m., the race started at 9:00a m. I decided to enter the corral early and warmed up a bit more there, did a couple of race pace strides also, I looked like an elite there, but obiously I am not anything close to it.
I had the Green wrist band which indicated that I would run 23-24 mins, at least thats what I told when I went to get my bib in the expo yesterday. In the back of my mind, I wanted to run 25-26 mins, after all I have not been running races and and I am only running 35 mins easy runs and a progression run here and there, and last week did 3 x 1 min and on Thursday did 5 x 20 seconds strides, so not ideal, but I was feeling pretty good on my runs and this weather really suit me.
I was not pressured for this race, I could sleep well, and did not feel anxious, but thats because I was not pressured for time, I just sign for this race to compete, see where I am at and to experience Racing in another country.
After I finished my warm up, at 8:30 or so I positioned myself in the second row of the people that were going to run 40-50 mins in the 10k, so about my pace in the 5k.
I dont wear a watch for races so probably I would only know time in the finish line and thats how it played out!
At 9 a.m. the gun went off and We were off!
I got out well at a good effort and pace, I have to Dodge some people but nothing to crazy, as I positioned myself well in the starting line, people generally had the same or better ability than myself. I continued at the same effort, trying not to get carried away by the people passing me, when We hit the 1k mark, I just hear the gps watches making noises, but my surprise came when after the 1k, maybe 1 mile, the pacer of 45 min in the 10k was just ahead of me, I just said to myself, what the fuck! you are just running at 4:30 per km, and I was feeling fine, I did not need to slow down because I was running by feel and my body told me that that effort felt all right.
Just after the 2k I was running at a good pace, the 45 mins pacer go away Little by Little, but I felt so strong that I said , wow maybe if I dont blow up too bad I can run sub 25 mins. I was running in a parade, but We were running pretty much at the same pace, so that did not bother me and I was so in tune with my body that I just payed attention to myslef and dont let other distract me, at least in the first half, then you have to compete to maintain effort.
Just after the 2k the course Split up, the 10k runners continue ahead and the 5k runners turn to the right, I was surprised with the few people that actually turned right, then I found myself running in a Little pack , but then We turned right again and I saw that big hill I just said "fuck", I was running strong, but did not expect that kind of steep heel, then I manned up and keep my effort while others ran the hill faster, I just relaxed and continued at the same effort, I wa surprised when I saw a 10 year old child or so passed me with authority, then I dont remember if He continued building a gap, or just passed him when We were downhill, after the big hill, We ran flat for a bit, and then climb again. I was surprised because I was running so strong and the cadence looked good, I was sure that I would susprise myself with the finishing time, but then I tried to remain in the present and race my competitors. After We did the clib, there was a big downhill of around 300m, I found relieve on that, I just let gravity take me down, in that moment I was running head to head with another guy, but eventually that guy built a gap and when more people passed me I tried to go with them so that I could catch the guy, but I could not, but the good news is that I did not slowed down much either.
When I passed the 1k to go mark , I said to myself, just keep the effort and in the last 200-300 just give it all, I kept pushing and tried to maintain contact with the people ahead, I was not in a parade anymore, then I saw that people start turning right, and when I turn right I saw the finish line at about 150m, then I gave everything I have while looking at the finishing line clock, I said! that is 22 mins? then I run closer I read 23, then I accelerated even more to not run 24 mins, I start punching the air while sprinting, then threw a couple of more air punches and when I stopped the clock read 23:44, but in the chip time I ran 23:25, I congratulate myself and was very proud!! I did not expect this time, I was expecting before the race something like 25:50-27 mins.
Then drank wáter, sat for a while watching the other runners getting to the finish line. Then ran bit more, around 2k to cool down, then did the last 1k walking. So did 9k for the day or so.
The most important thing is how I felt and I raced again, I did not race since June 2016 nd I did not run all out there, and I had not run 23 mins in the 5k since 2013, so why I punched that much when I got to the finish line, not hte time itself, its that I am coming back. I thought that I was done, but I had not felt this strong during a race, I just could maintain pace and not blow out.
The reasons of this performance could be the following or a mix of them: The weather, the weather was just amazing. I had not run a race in this type of weather, 5 degrees Celsius. I have been going to the gym for 6 weeks to lift heavy shit, so my increase in strength could relate to the strength carried to the race. And as soon as leaving the gym tired, I put my shoes and went out running on tired legs so that stress could count as improvement. I have been eating breakfast since I got here in Madrid, as it might appear that I am eating more, I am actually thinner, the portion sides that they serve are very controlled and often you find myself complaining because in the DR I ate less frecuently, but the portions were big, maybe that balanced portions througout the day keep me energized and maintain a good quantity of calories. Maybe in the Dominican Republic I was in this kind of racng shape, but as I did not compete I could never know.
However, I will just keep running and will keep going to the gym, that is what I am enjoying and if the result of that joy will be faster times, then those are welcome.
I really enjoy this race, and I hope to run it again in the future. I cerainly will sign in for another race, but I dont know when. As I love to run, I will just keep training although I dont compete much.
Have a great Sunday!
5 runs this week and 2 gym sessions, again skipped legs and shoulders due to the race, but next week I ll hit those things hard in the gym.
You can check out here video from the finish line, I am the guy with the black hat , red shorts and long sleeve black shirt:
https://www.corriendovoy.com/atletismo/212180/carrera-ponle-freno-madrid-2017
Photos from the race:
I generally run the day before, but honestly I dont see too much difference in running the day before or the the prior to the day before, once you warm up before the race, you feel good to go, and my goal was to just run 5 times this week as I am doing lately.
I woke up at 6:35 a.m., got ready and headed out the door at 7:40 a.m., started walking and got to Arguelles (1k from there), the weather was cold, it was 1 degree celcius when I left the residence, I knew that it would increase, but did not increase much. I wore my hat and a long sleeve t shirt. Once I got to Arguelles, I started my warm up and I warmed up around 2k, because Arguelles and the start of the race are 2k+ apart. I was feeling pretty good, but the right achilles was bothering me,but I knew it would be just fine as soon as I warmed up.
I got there around 8:15-8:20 a.m., the race started at 9:00a m. I decided to enter the corral early and warmed up a bit more there, did a couple of race pace strides also, I looked like an elite there, but obiously I am not anything close to it.
I had the Green wrist band which indicated that I would run 23-24 mins, at least thats what I told when I went to get my bib in the expo yesterday. In the back of my mind, I wanted to run 25-26 mins, after all I have not been running races and and I am only running 35 mins easy runs and a progression run here and there, and last week did 3 x 1 min and on Thursday did 5 x 20 seconds strides, so not ideal, but I was feeling pretty good on my runs and this weather really suit me.
I was not pressured for this race, I could sleep well, and did not feel anxious, but thats because I was not pressured for time, I just sign for this race to compete, see where I am at and to experience Racing in another country.
After I finished my warm up, at 8:30 or so I positioned myself in the second row of the people that were going to run 40-50 mins in the 10k, so about my pace in the 5k.
I dont wear a watch for races so probably I would only know time in the finish line and thats how it played out!
At 9 a.m. the gun went off and We were off!
I got out well at a good effort and pace, I have to Dodge some people but nothing to crazy, as I positioned myself well in the starting line, people generally had the same or better ability than myself. I continued at the same effort, trying not to get carried away by the people passing me, when We hit the 1k mark, I just hear the gps watches making noises, but my surprise came when after the 1k, maybe 1 mile, the pacer of 45 min in the 10k was just ahead of me, I just said to myself, what the fuck! you are just running at 4:30 per km, and I was feeling fine, I did not need to slow down because I was running by feel and my body told me that that effort felt all right.
Just after the 2k I was running at a good pace, the 45 mins pacer go away Little by Little, but I felt so strong that I said , wow maybe if I dont blow up too bad I can run sub 25 mins. I was running in a parade, but We were running pretty much at the same pace, so that did not bother me and I was so in tune with my body that I just payed attention to myslef and dont let other distract me, at least in the first half, then you have to compete to maintain effort.
Just after the 2k the course Split up, the 10k runners continue ahead and the 5k runners turn to the right, I was surprised with the few people that actually turned right, then I found myself running in a Little pack , but then We turned right again and I saw that big hill I just said "fuck", I was running strong, but did not expect that kind of steep heel, then I manned up and keep my effort while others ran the hill faster, I just relaxed and continued at the same effort, I wa surprised when I saw a 10 year old child or so passed me with authority, then I dont remember if He continued building a gap, or just passed him when We were downhill, after the big hill, We ran flat for a bit, and then climb again. I was surprised because I was running so strong and the cadence looked good, I was sure that I would susprise myself with the finishing time, but then I tried to remain in the present and race my competitors. After We did the clib, there was a big downhill of around 300m, I found relieve on that, I just let gravity take me down, in that moment I was running head to head with another guy, but eventually that guy built a gap and when more people passed me I tried to go with them so that I could catch the guy, but I could not, but the good news is that I did not slowed down much either.
When I passed the 1k to go mark , I said to myself, just keep the effort and in the last 200-300 just give it all, I kept pushing and tried to maintain contact with the people ahead, I was not in a parade anymore, then I saw that people start turning right, and when I turn right I saw the finish line at about 150m, then I gave everything I have while looking at the finishing line clock, I said! that is 22 mins? then I run closer I read 23, then I accelerated even more to not run 24 mins, I start punching the air while sprinting, then threw a couple of more air punches and when I stopped the clock read 23:44, but in the chip time I ran 23:25, I congratulate myself and was very proud!! I did not expect this time, I was expecting before the race something like 25:50-27 mins.
Then drank wáter, sat for a while watching the other runners getting to the finish line. Then ran bit more, around 2k to cool down, then did the last 1k walking. So did 9k for the day or so.
The most important thing is how I felt and I raced again, I did not race since June 2016 nd I did not run all out there, and I had not run 23 mins in the 5k since 2013, so why I punched that much when I got to the finish line, not hte time itself, its that I am coming back. I thought that I was done, but I had not felt this strong during a race, I just could maintain pace and not blow out.
The reasons of this performance could be the following or a mix of them: The weather, the weather was just amazing. I had not run a race in this type of weather, 5 degrees Celsius. I have been going to the gym for 6 weeks to lift heavy shit, so my increase in strength could relate to the strength carried to the race. And as soon as leaving the gym tired, I put my shoes and went out running on tired legs so that stress could count as improvement. I have been eating breakfast since I got here in Madrid, as it might appear that I am eating more, I am actually thinner, the portion sides that they serve are very controlled and often you find myself complaining because in the DR I ate less frecuently, but the portions were big, maybe that balanced portions througout the day keep me energized and maintain a good quantity of calories. Maybe in the Dominican Republic I was in this kind of racng shape, but as I did not compete I could never know.
However, I will just keep running and will keep going to the gym, that is what I am enjoying and if the result of that joy will be faster times, then those are welcome.
I really enjoy this race, and I hope to run it again in the future. I cerainly will sign in for another race, but I dont know when. As I love to run, I will just keep training although I dont compete much.
Have a great Sunday!
5 runs this week and 2 gym sessions, again skipped legs and shoulders due to the race, but next week I ll hit those things hard in the gym.
You can check out here video from the finish line, I am the guy with the black hat , red shorts and long sleeve black shirt:
https://www.corriendovoy.com/atletismo/212180/carrera-ponle-freno-madrid-2017
Photos from the race:
sábado, 25 de noviembre de 2017
Shaking out
I rested on Wednesday.
On Thursday I went to the gym to do my Triceps and chest sesión, and I really improve from last week.
Bench press: 3 sets,1st set was 6 reps with 36 kgs. Then I decided to increase weight in the following sets, 2nd set 6 reps with 40 kgs, then the last set 40 kgs with another 6 reps.
Incline bench press: In this one I had to decrease weight, 1st set 6 reps with 34 kgs, second set the same, in the last one had to decrease the weight to 32 kgs, I was very spent, 6 reps. I almost fail in the last one, not good when you dont have a spotter.
Dips: I did 4 sets of 2 reps. As I pushed that hard in the bench press, I thought that I would not be able to make it, but I could do it, I was very happy because of that.
Seated Overhead Tricep extension: 3 sets of 6 reps with 14 kgs, that was not an easy feat.
Triceps push down: I started in 20kgs from the get go, did 3 sets of 5 repeats with 20 kgs. My tríceps are getting stronger. I wish I could make that progress in pull ups.
I was very satisfied with this gym session.
After this session I got out to do my run at 11:00 a.m., I did the same route , but wanted to do 5 x 20 seconds in the flat terrain. I felt really good in the strides, the achilles tendón is bothering me when I start the run, but it dissapear as sooon as I warm up. I did 35:08 or so feeling pretty good.
Yesterday I went out to do my easy run at lunch, I had some clases to do, but I finished at 11:40 a.m. so I took advantage of the time and did my run. Did the same route, keeping the effort very easy to prepare for my 5k race tomorrow. Did 35:44 total time.
Today I rested from running, but went to get my bib walking and the building was about 2.5 miles from here, so I walked like 5 miles or so today, I just wanted to see if I could warm up to the race, I ll go running from here and will get there running and walking, around 2-3k warm up, then line up and race in Madrid. My first international race, all my races had been in the Dominican Republic, it will be fun.
Stay tuned!
On Thursday I went to the gym to do my Triceps and chest sesión, and I really improve from last week.
Bench press: 3 sets,1st set was 6 reps with 36 kgs. Then I decided to increase weight in the following sets, 2nd set 6 reps with 40 kgs, then the last set 40 kgs with another 6 reps.
Incline bench press: In this one I had to decrease weight, 1st set 6 reps with 34 kgs, second set the same, in the last one had to decrease the weight to 32 kgs, I was very spent, 6 reps. I almost fail in the last one, not good when you dont have a spotter.
Dips: I did 4 sets of 2 reps. As I pushed that hard in the bench press, I thought that I would not be able to make it, but I could do it, I was very happy because of that.
Seated Overhead Tricep extension: 3 sets of 6 reps with 14 kgs, that was not an easy feat.
Triceps push down: I started in 20kgs from the get go, did 3 sets of 5 repeats with 20 kgs. My tríceps are getting stronger. I wish I could make that progress in pull ups.
I was very satisfied with this gym session.
After this session I got out to do my run at 11:00 a.m., I did the same route , but wanted to do 5 x 20 seconds in the flat terrain. I felt really good in the strides, the achilles tendón is bothering me when I start the run, but it dissapear as sooon as I warm up. I did 35:08 or so feeling pretty good.
Yesterday I went out to do my easy run at lunch, I had some clases to do, but I finished at 11:40 a.m. so I took advantage of the time and did my run. Did the same route, keeping the effort very easy to prepare for my 5k race tomorrow. Did 35:44 total time.
Today I rested from running, but went to get my bib walking and the building was about 2.5 miles from here, so I walked like 5 miles or so today, I just wanted to see if I could warm up to the race, I ll go running from here and will get there running and walking, around 2-3k warm up, then line up and race in Madrid. My first international race, all my races had been in the Dominican Republic, it will be fun.
Stay tuned!
martes, 21 de noviembre de 2017
Easy run + gym work
At 9:40 a.m. I started my gym session which would be Biceps and back.
Deadlift: 3 sets: 1st set was 4 repeats with 60 kgs, 2nd set 6 reps with 60 kgs, then the 3rd set I man up and added 1kg to each side, to do 5 repeats with 62kgs. So I can say that I improve in that live by 2 kgs, next time I will start with 62 kgs. My form in the deadlift has improved as well.
Barbell row: 3 sets with 44 kgs, All 3 sets were 5-6 reps. I will ramp up next week. At least I did not got worse.
Pull ups: In this exercise I seem not to make any progress, I just did 1 repeat and tried to hang on as long as I could, I dont know How it will improve on this exercise, and its one of the most important exercise for upper body strength. The thing is that I enter this exercise tired from the deadlift and barbell rows, maybe I should start the pull ups fresh? and do it another day?
EZ Barbell Curl: 3 sets with 10kgs, 1st set 4 rep, 2nd set 5 rep and last set 5 reps, I struggled on these. This is the first time that I do EZ curls.
Dumbell Alternate Curls: Did 3sets : 1st set with 10kgs did 4 reps with my right arm, but 3 with my left arm, could not make a 4th. 2nd set was 10kgs the same thing as the previous set,4 reps with right arm, 3 with left arm, last set I decreased the weight to 8kgs and could do 9 repeats almost not making it with my left arm in the last rep. I enter this exercised fried with the EZ curl before.
I am satisfied with my progress except for the pull ups, I seem not to make any progress.
I ran at 11:00 a.m., as soon as I went out I felt totally tight and tired, that gym session probably got something out of me, ha. I just ran easy and when I got to the point where I normally turn around I had 17:27, so almost 30 seconds slower, yes, I was tired and tight!
As the run went on felt better and better, and I warmed up nicely in the last 10 mins of the run, once I got to Guadalupe I ran a couple of more mins to finish my run in 36 mins.
Tomorrow is going to be a rest day from running and lifting.
Have a great Tuesday!
Deadlift: 3 sets: 1st set was 4 repeats with 60 kgs, 2nd set 6 reps with 60 kgs, then the 3rd set I man up and added 1kg to each side, to do 5 repeats with 62kgs. So I can say that I improve in that live by 2 kgs, next time I will start with 62 kgs. My form in the deadlift has improved as well.
Barbell row: 3 sets with 44 kgs, All 3 sets were 5-6 reps. I will ramp up next week. At least I did not got worse.
Pull ups: In this exercise I seem not to make any progress, I just did 1 repeat and tried to hang on as long as I could, I dont know How it will improve on this exercise, and its one of the most important exercise for upper body strength. The thing is that I enter this exercise tired from the deadlift and barbell rows, maybe I should start the pull ups fresh? and do it another day?
EZ Barbell Curl: 3 sets with 10kgs, 1st set 4 rep, 2nd set 5 rep and last set 5 reps, I struggled on these. This is the first time that I do EZ curls.
Dumbell Alternate Curls: Did 3sets : 1st set with 10kgs did 4 reps with my right arm, but 3 with my left arm, could not make a 4th. 2nd set was 10kgs the same thing as the previous set,4 reps with right arm, 3 with left arm, last set I decreased the weight to 8kgs and could do 9 repeats almost not making it with my left arm in the last rep. I enter this exercised fried with the EZ curl before.
I am satisfied with my progress except for the pull ups, I seem not to make any progress.
I ran at 11:00 a.m., as soon as I went out I felt totally tight and tired, that gym session probably got something out of me, ha. I just ran easy and when I got to the point where I normally turn around I had 17:27, so almost 30 seconds slower, yes, I was tired and tight!
As the run went on felt better and better, and I warmed up nicely in the last 10 mins of the run, once I got to Guadalupe I ran a couple of more mins to finish my run in 36 mins.
Tomorrow is going to be a rest day from running and lifting.
Have a great Tuesday!
lunes, 20 de noviembre de 2017
Zapping the zero
Today I ran at 11:00 a.m. and I ran more than planned. I went out to do my bread and butter route, but when I was coming back, when I had around 20 mins I changed routes a bit, and ran a bit more inside de Debod park, then ran with a lady for about 5 mins, the pace was good and We exchanged a few words, yes, running connect people! When I got here to Guadalupe I ran a bit more and ran 42 mins total.
I dont know the distance but the pace was easy and felt good. I love running in this weather! It was around 10 degrees celcius. At first I was cold, but once I warmed up I felt very good. I was going to rest tomorrow, but on Wednesday I have some things to do, so I ll rest on Wed.
Have a great start to the week!
I dont know the distance but the pace was easy and felt good. I love running in this weather! It was around 10 degrees celcius. At first I was cold, but once I warmed up I felt very good. I was going to rest tomorrow, but on Wednesday I have some things to do, so I ll rest on Wed.
Have a great start to the week!
domingo, 19 de noviembre de 2017
Capping the week
Yesterday I went to the gym to hit Triceps and Chest. I went at 4:00 p.m. but I did not do a good job in the main lifts.
Flat bench press: I did 6 sets of this, I supposed to do 3 sets of inclibe bench press, but I think its dangerous in this gym, because the face is too close from the bar and if you have an accident then it could be a disaster.
6 sets, 1st 3 sets managed 34 kgs and 6 repeats. Then in the next 2 sets I was tired and decreased the load and did 30 kgs x 6 repeats, in the last set worked my way up to 32 kgs. I dont know what happened, last week I could push 40 kgs, maybe the flu is affecting my strength or I dont know.
Dips: I finally I progressed on these and could do 2 full repeats, in fact, did 4 sets of 2 repeats, a lot of work to do, but I am progressing in this exercise, maybe I did not push myself a lot in the bench and had remaining strength for this exercise, who knows, but my arms were shaking in the bench.
Seated tríceps overhead press: 3 sets , 1st set did 8 repeats with 12 kgs, then did 2 more sets x 6 reps with 14 kgs, I was tired at the end, but I also improved in this exercise.
Triceps push down: In this one I was very tired and did not improve compared to last week, did 1 set with 15kgs x 8 reps, then did 10 reps with 15 kgs, then tried the 20 kgs and did 6 repeats. Its strange because starting this workout I could not do 1 repeat with 20kgs, my tríceps were just crushed.
When I finished my gym session I headed out to run, did 35 mins, the same old route, but when I had 21 mins, I decided to do 1 min repeats, wanted to do 5 repeats, when I finished the 3rd repeat got GI problems so I just finished the run easy. Got here in gudalupe in 32:56, then completed the 35 mins.
Felt really good, and the pace felt managable, I registered for 5k race next Sunday, I have not run a race since June 2016 and it was not all out, we will see where I am at. I have just been running, but not training properly.
Today I only ran and it was at 12:50 p.m. or so, did the same route, but this time did not carry a watch, just wanted to run easy and not race the watch and I know that route like the back of my hand right now, when I was 1k into the run, I realized that a race was just took place, I was angry because If I would have know I would have raced it, but next week will have to be, anyway, just kept the effort easy today and finished at the same effort. After I got to Guadalupe, I just ran around 300 more meters or so. So around 35 mins for the day without a watch.
I only did 2 gym sessions this week, skipped legs and shoulders, no biggies I hit other muscles which are the priorities, and I had 5 runs this week, thats what I want, if I get interested in races again, then I might start training more seriously.
Next will I ll probably will skip another day in the gym because the race is on Sunday and I dont want to be tired, but I also remember that last week when I did 29:57 for the route, I just have had a gym session just before.
Have a great week folks!
Flat bench press: I did 6 sets of this, I supposed to do 3 sets of inclibe bench press, but I think its dangerous in this gym, because the face is too close from the bar and if you have an accident then it could be a disaster.
6 sets, 1st 3 sets managed 34 kgs and 6 repeats. Then in the next 2 sets I was tired and decreased the load and did 30 kgs x 6 repeats, in the last set worked my way up to 32 kgs. I dont know what happened, last week I could push 40 kgs, maybe the flu is affecting my strength or I dont know.
Dips: I finally I progressed on these and could do 2 full repeats, in fact, did 4 sets of 2 repeats, a lot of work to do, but I am progressing in this exercise, maybe I did not push myself a lot in the bench and had remaining strength for this exercise, who knows, but my arms were shaking in the bench.
Seated tríceps overhead press: 3 sets , 1st set did 8 repeats with 12 kgs, then did 2 more sets x 6 reps with 14 kgs, I was tired at the end, but I also improved in this exercise.
Triceps push down: In this one I was very tired and did not improve compared to last week, did 1 set with 15kgs x 8 reps, then did 10 reps with 15 kgs, then tried the 20 kgs and did 6 repeats. Its strange because starting this workout I could not do 1 repeat with 20kgs, my tríceps were just crushed.
When I finished my gym session I headed out to run, did 35 mins, the same old route, but when I had 21 mins, I decided to do 1 min repeats, wanted to do 5 repeats, when I finished the 3rd repeat got GI problems so I just finished the run easy. Got here in gudalupe in 32:56, then completed the 35 mins.
Felt really good, and the pace felt managable, I registered for 5k race next Sunday, I have not run a race since June 2016 and it was not all out, we will see where I am at. I have just been running, but not training properly.
Today I only ran and it was at 12:50 p.m. or so, did the same route, but this time did not carry a watch, just wanted to run easy and not race the watch and I know that route like the back of my hand right now, when I was 1k into the run, I realized that a race was just took place, I was angry because If I would have know I would have raced it, but next week will have to be, anyway, just kept the effort easy today and finished at the same effort. After I got to Guadalupe, I just ran around 300 more meters or so. So around 35 mins for the day without a watch.
I only did 2 gym sessions this week, skipped legs and shoulders, no biggies I hit other muscles which are the priorities, and I had 5 runs this week, thats what I want, if I get interested in races again, then I might start training more seriously.
Next will I ll probably will skip another day in the gym because the race is on Sunday and I dont want to be tired, but I also remember that last week when I did 29:57 for the route, I just have had a gym session just before.
Have a great week folks!
viernes, 17 de noviembre de 2017
Catching up
Tuesday was off.
Wednesday I had to run at 10 p.m. because I had to attend a picnic to celebrate the birthday of one of the female master parner. I had to wear gloves and hat, because the weather was in 5 degrees celcius, I ate dinner at 8:50 p.m., but I really wanted to run, so I made it happen. Did the same route, ran to the park till 17:12, then turned around, when I got here, completed the 35 mins. Felt good, but a bit slow.
Thursday I stayed here the whole day studying and then attend classes, so did not go to the gym nor ran.
Today I did not have classes and woke up with hangover because I drank vodka yesterday, I had since 2013 that I did not taste any drop of vodka, I was good, but when I woke up felt bad with headache, so did my run in the evening at 5:30p.m.
The weather was good today so I only wear my hat, but wore a short sleeve singlet, because it was in 22 degrees, for me that is heat, but everyone had a coat, so maybe I am the crazy here. Did the same route as the previous days and completed the 35 mins. I think I have a bit of flu, because since yesterday I have been feeling some symptons, but not great deal as I ran feeling pretty good.
I did not go to the gym today, because I have not been feeling it. I ll try to stay consistent, but I am getting bored, but will be there tomorrow so that the whole week is not wasted.
The strength training on Tuesday was bíceps and back.
Deadlift: 3 sets of 4 repeats with 60 kgs.
Barbell row: 3 sets of 5 repeats with 44 kgs.
Pull ups first set was 1.5 rep, then try to do one repeat several times, I have not improved in that too much, maybe thats why I am desmotivated.
Dumbell curls: 2 sets of 6 repeats with 10 kgs, then 1 set of 5 repeats with 10 kgs, I improved in this exercise because I did it before the barbell curls.
Barbell curls: This exercise was a disaster, maybe because I was tired from the dumbell curls, sets of 6 repeats with 10 kgs, then did the last with 4 repeats with 12 kgs, I was very tired and lasted way more than an hour in the gym. To be honest I did not enjoy this workout,hope the motivation comes back.
Whereas, in the running I am enjoying it a lot and find it a lot more purpose, but I really understand the point of aesthetic and being strong, but I definately enjoy more running, feeling the fresh air and moving forward seeing people and the nature, ok lets stop it here!
Have a great Friday!
Wednesday I had to run at 10 p.m. because I had to attend a picnic to celebrate the birthday of one of the female master parner. I had to wear gloves and hat, because the weather was in 5 degrees celcius, I ate dinner at 8:50 p.m., but I really wanted to run, so I made it happen. Did the same route, ran to the park till 17:12, then turned around, when I got here, completed the 35 mins. Felt good, but a bit slow.
Thursday I stayed here the whole day studying and then attend classes, so did not go to the gym nor ran.
Today I did not have classes and woke up with hangover because I drank vodka yesterday, I had since 2013 that I did not taste any drop of vodka, I was good, but when I woke up felt bad with headache, so did my run in the evening at 5:30p.m.
The weather was good today so I only wear my hat, but wore a short sleeve singlet, because it was in 22 degrees, for me that is heat, but everyone had a coat, so maybe I am the crazy here. Did the same route as the previous days and completed the 35 mins. I think I have a bit of flu, because since yesterday I have been feeling some symptons, but not great deal as I ran feeling pretty good.
I did not go to the gym today, because I have not been feeling it. I ll try to stay consistent, but I am getting bored, but will be there tomorrow so that the whole week is not wasted.
The strength training on Tuesday was bíceps and back.
Deadlift: 3 sets of 4 repeats with 60 kgs.
Barbell row: 3 sets of 5 repeats with 44 kgs.
Pull ups first set was 1.5 rep, then try to do one repeat several times, I have not improved in that too much, maybe thats why I am desmotivated.
Dumbell curls: 2 sets of 6 repeats with 10 kgs, then 1 set of 5 repeats with 10 kgs, I improved in this exercise because I did it before the barbell curls.
Barbell curls: This exercise was a disaster, maybe because I was tired from the dumbell curls, sets of 6 repeats with 10 kgs, then did the last with 4 repeats with 12 kgs, I was very tired and lasted way more than an hour in the gym. To be honest I did not enjoy this workout,hope the motivation comes back.
Whereas, in the running I am enjoying it a lot and find it a lot more purpose, but I really understand the point of aesthetic and being strong, but I definately enjoy more running, feeling the fresh air and moving forward seeing people and the nature, ok lets stop it here!
Have a great Friday!
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