As I said on Friday, on Saturday I was going to do a long and hard workout and I would run longer than I have run in the last 8-10 years in training.
Saturday - Around 5k (estimated) in the Turia park, total time was 32:56. Then I had planned to do 10k at half maratón effort, so around 51-52 mins for the 10k. I wore my timex so I would record every Split. The 10k were hard, but the pace was very managable, I struggled a bit in the pacing from 3-5k, at that point I thought that I would blow up and run a positive Split, but I did a negative Split and could finish very strong. 10k were in 50:44.
Splits per km were:
5:05, 5:03,5:05, 5:07, 5:09 (5k in 25:30), 5:03, 5:04, 5:03, 5:03, 4:59. Second half in 25:14 to finish in 50:44. Very satisfied with this, but I would rather to run 40-45 instead of 50 mins at that effort level.
After the 10k, I stopped for a min or 2 to catch my breath and then started my 3k or so cool down to home in 18:00. I dont know the exact distance of the run but it was around 18k or so in 100-105 mins. I am not sure that I have the patience to run 18k at an easy effort. When you run at different paces in a run, the run pass way quicker. I think that I Will do an easy long run this weekend though, but around 90 mins, I have to let those 80 mins behind. Overall a Good workout. This run was done at around 10 A.M.
Sunday - In the morning I witnessed how Ronex Kipruto broke the 10k world record (26:24) in the 10k Ibercaja here in Valencia. It was a Good race to watch and a lot of fast people. Heck, the 1000th place did 37:45 and 500th place ran 35:xx. The level here is incredibly , the 100th place did 30:44, that is insane.
I was very sore from the day`s before workout. In the evening, at 5:10 p.m. or something like that I headed out to the Blasco park and did 8 laps very easy to recover from Saturday. Did 8 laps (7.2k) in 45:14. Felt very Good at the end , but was sore.
Monday - I took the day off and was even more sore than Sunday. DOMS doing their job. On Monday I got back to work.
Tuesday - In the morning doing my walk to work I felt some soreness, but when I left work I felt pretty Good and not that sore anymore. I normally do my intervals on Wednesdays, but since I did my long run and hard run on Saturday and Sunday was very easy, Monday rest, today I felt like doing a workout. I did not decide it until I was running in the Blasco park. I am helping my brother doing his tempo run, so doing my Interval on Tuesday I would have 2 days to recover. Anyway, I warmed up 3 laps in the Blasco park and in the last lap I incorporated 5 x 50m strides to loosen up. 3 laps were in 17:01 or something like that. Then started my planned workout which was at least 10 x 1 mins fast with 1 mins, with the possibility that if I felt Good I would go for 12 repeats. In the end I did 13 x 1 mins fast and 1 mins slow, so I did 25 mins worth of fartlek. I did a bit more than 5k, since I was running a bit under 5 mins per km ( 4:20s including th recovery for he 900m that has a lap). I think I did 24:30 -24:40 for the 5k. I felt really Good, but my form was suffering a bit t the end and the recovery was done slower and slower. After I caught my breath I did 3 more laps in 17:11 to cool down. I think I did 6 miles or so for the day. I felt really Good and this workout is way easier than regular intervals in my opinión, eventhough this is faster. This workout was done at 7:30 p.m.
Wednesday - At 7:30 p.m. after work I did 8 laps very easy in the Blasco park in 45:25. In the first couple of laps had a strong side stitch, but dissapeared after the first 2 laps. First lap was 5:53, then worked my way down to the 5:30s per lap. Felt pretty Good at the end and legs did not feel too tired after yesterday`s fartlek.
Tomorrow I Will help my brother with his 5k tempo run. Lets how I feel.
miércoles, 15 de enero de 2020
viernes, 10 de enero de 2020
Easy short run
Today I ran at 6:30 p.m. and the plan was to run only 5.4k (6 laps in the Blasco park), again I am adding a 6th week of running this week, plan to do a big workout tomorrow so the plan for today was short and easy just to get the legs moving. It was hard to go out today because the wind was in full force, but again, I did not wear my windbreaker and only wear shorts and t shirt while everyone was covered up head to toe.
First lap was 5:52 and then did not look at the watch until the end, but finished the 6 laps in 34:05. I thought that I was running slower, but felt ok once I warmed up. The plant of the food did not bother me today, I was a bit worried since during part of Wednesday`s workout was bothering and in a couple of laps yesterday, but today I did not have any problems whatsoever.
Felt Good and kept the effort easy.
For tomorrow I Will mix my long run and tempo run, so I want to do 16-18k ( my longest run in 10-15 years!) and I am going to incorpórate some tempo kms there, not my normal 5-6k, but I Will run 10k slower than normal (5:10-5:15 per km, which is my half maratón pace), I ll try to go faster of course, but I wont force it. Before the 10k, I want to run 30 mins to warm up and get the miles in, and after the 10k, I want to run around 3more kms to cool down. So 17-18k. Its time to ramp up the mileage to levels that I had never been before, that is the only way to figure out ones potentional. A lot of people can get away with 3 runs per week and low mileage, but it seems that the longer I run the more confident I get, of course intervals and tempo runs give a lot of confidence as well, but long runs has a special place as well. We Will see how it goes.
Have a great Friday!
First lap was 5:52 and then did not look at the watch until the end, but finished the 6 laps in 34:05. I thought that I was running slower, but felt ok once I warmed up. The plant of the food did not bother me today, I was a bit worried since during part of Wednesday`s workout was bothering and in a couple of laps yesterday, but today I did not have any problems whatsoever.
Felt Good and kept the effort easy.
For tomorrow I Will mix my long run and tempo run, so I want to do 16-18k ( my longest run in 10-15 years!) and I am going to incorpórate some tempo kms there, not my normal 5-6k, but I Will run 10k slower than normal (5:10-5:15 per km, which is my half maratón pace), I ll try to go faster of course, but I wont force it. Before the 10k, I want to run 30 mins to warm up and get the miles in, and after the 10k, I want to run around 3more kms to cool down. So 17-18k. Its time to ramp up the mileage to levels that I had never been before, that is the only way to figure out ones potentional. A lot of people can get away with 3 runs per week and low mileage, but it seems that the longer I run the more confident I get, of course intervals and tempo runs give a lot of confidence as well, but long runs has a special place as well. We Will see how it goes.
Have a great Friday!
jueves, 9 de enero de 2020
Blogging more often
To be honest bloggins every couple of weeks is a pain, since you last more than 30 mins typing trying to catch up and you forget some detais, so I should blog more often.
Monday - was a planned rest day after the big weekend. Was sore.
Tuesday - This week I am off from work. However I ran at 6 p.m. and at that is already dark. I did 8 laps and from laps 6-8 laps I incorporated 6 strides. In the first strides felt the soreness, but as the strides progressed I felt better and better. Ran the 7.2k (8 laps) in 44:12. Felt Good and the strides felt Good as well.
Wednesday - I did my Interval workout at 5 p.m., I did not want to do my intervals in the darkness. I warmed up 15:30 to the Turia park and incorporated 5 short strides as always. The plan was to run 1600m for the first repeat and I was not sure about the rest, but finally I did 1 x 1600m, 2 x 1000m and 1 x 400m with half distance recovery, 800m after the 1600 and around 500m after the 1000m
I felt better than in previous workout and my confidence is increasing, but a lot of work to do because I am doing 4k worth of fast running very tired and in the past I did 4.8-5k feeling Good. Anyway, heading the right direction. Splits were not as frustrating as 2 weeks ago.
Splits were: 6:58, 4:12,4:06, 92. I changed the battery to my old Timex (bought in 2011), so I ran with it today and just pressed the Split button at the end of each repeat.
After the workout did 15:45 of easy running to get back to home for the cool down. Around 10k total for the day. Felt Good, but huffing and puffing for most of the workout, except in the last 400m where I felt like normal (like in past workouts 2-3 months ago) again.
Today (Thursday) - I ate kebab, fries, potatoe chips. Not the healthiest lunch, but I only had an easy run today so I was not too worried.Surprisingly when I went out at 6:xx something p.m. I was still somewhat full and I thought that the run would be a struggle. I did not wear my windbreaker today, when I saw the first lap in 5:43 running easy and feeling Good I knew that it was going to be a Good run, felt better and better and did not look at the watch until the end. Finished the 8 laps (7.2k) in 44:26, pressed the first half Split button just for fun and did 22:26,22:00 for the two halves. Weather was very Good and I felt awesome. It seems that the junk food at lunch did not affect my run at all
Monday - was a planned rest day after the big weekend. Was sore.
Tuesday - This week I am off from work. However I ran at 6 p.m. and at that is already dark. I did 8 laps and from laps 6-8 laps I incorporated 6 strides. In the first strides felt the soreness, but as the strides progressed I felt better and better. Ran the 7.2k (8 laps) in 44:12. Felt Good and the strides felt Good as well.
Wednesday - I did my Interval workout at 5 p.m., I did not want to do my intervals in the darkness. I warmed up 15:30 to the Turia park and incorporated 5 short strides as always. The plan was to run 1600m for the first repeat and I was not sure about the rest, but finally I did 1 x 1600m, 2 x 1000m and 1 x 400m with half distance recovery, 800m after the 1600 and around 500m after the 1000m
I felt better than in previous workout and my confidence is increasing, but a lot of work to do because I am doing 4k worth of fast running very tired and in the past I did 4.8-5k feeling Good. Anyway, heading the right direction. Splits were not as frustrating as 2 weeks ago.
Splits were: 6:58, 4:12,4:06, 92. I changed the battery to my old Timex (bought in 2011), so I ran with it today and just pressed the Split button at the end of each repeat.
After the workout did 15:45 of easy running to get back to home for the cool down. Around 10k total for the day. Felt Good, but huffing and puffing for most of the workout, except in the last 400m where I felt like normal (like in past workouts 2-3 months ago) again.
Today (Thursday) - I ate kebab, fries, potatoe chips. Not the healthiest lunch, but I only had an easy run today so I was not too worried.Surprisingly when I went out at 6:xx something p.m. I was still somewhat full and I thought that the run would be a struggle. I did not wear my windbreaker today, when I saw the first lap in 5:43 running easy and feeling Good I knew that it was going to be a Good run, felt better and better and did not look at the watch until the end. Finished the 8 laps (7.2k) in 44:26, pressed the first half Split button just for fun and did 22:26,22:00 for the two halves. Weather was very Good and I felt awesome. It seems that the junk food at lunch did not affect my run at all
martes, 7 de enero de 2020
Back to the blogging
It seems that I am bloggin now once every two weeks. I have been lazy with the blogging, but the training has been Good, not hitting the times that I want, but definately putting in the work.
Monday December 23rd - Planned rest day.
Tuesday Dec. 24rd - I was off from work, but went there for 3 hours to get some things done, I ran in the afternoon around 5 p.m., did 8 laps in the Blasco park easy. The time was 46:11.
Wednesday Dec. 25th - I did intervals at 12:xx p.m., I waited for that late because the day before we went to the all you can eat asian buffet and I ate a lot. I warmed up 15 mins to the Turia park and included 5 x 50m strides to loosen up, in the warm up I realized that it was not going to be a Good workout,k I did not feel full at all, but the legs were not all that Sharp. I was not happy with this workout, it was slow and the effort was very high, I thought that it was because of the food, but it seems that it was not the case. I did 4 x 1000m with around 500m jog rest. Splits were: 4:20,4:17,4:14,4:16. I was very frustrated with that, but the effor was there. Cooled down 15 mins easy to home.
Thursday Dec. 26th - In the evening after work, did 8 laps in the Blasco park at an easy pace, did 46:45 for 7.2k (8 laps). Felt tired, but Good.
Friday Dec. 27th - I generally rest on Fridays for last several months since I started working, but I decided for the upcoming weeks to run 6 days per week if possible, that was the Schedule that I ran 46:xx again for the 10k, and I thought that I could get away with the 5 runs per week thing, but it seems that not ha. I ran a short 5.4k (6 laps) in the Blasco park in 35:06. A very easy short run.
Saturday Dec. 28th - At 10-11 a.m. I went to the Turia park to do my weekly tempo, I have been running mediocre in the last few workouts, so I went mentally prepared to face a bad workout. Warmed up to the Turia park 15 mins including 5 x 50m strides to loosen up, then started my 5k tempo run. Finished in 23:29, with a 8 seconds negative Split, it was a Good workout in my opinión, because I felt better in the second half and could muster a negative Split. Splits per km were 4:41, 9:27 (4:46), 14:16?, 18:50 for the 4k and mustered the last one in 4:39 to finish in 23:29. Still the effort was higher than I would have liked, but at least the stride was fluid in the second half. Did 2 x 200s after the 5k tempo in 43 and 43 seconds. Did 15 mins to cool down home. Around 10-10.5k total for the day.
Sunday Dec 29th - I went out from my home and went to the turia park and reached 42 mins in the Turia park. I wanted to do a progression long run running some kms at maratón effort (half maratón pace given my lack of endurance), so after 42-44 mins I did 3.4k at maratón effort (5:17,5:17,5:10 and then did 400m more and total time for the 3.4k was 17:54 felt Good and strong, then did the last 2 + kms easy to home. Did 80 mins total and ran around 13.5k or something like that. Felt Good and strong.
6 runs for the week and solid week of training.
Monday Dec 30th - Planned rest day.
Tuesday Dec 31th - Ran in the evening at 5:45 p.m. or so with the sun already setting, Did 8 laps in the Blasco park and finished in 45:27. Felt Good, a bit tired from the weekend.
Wednesday January 1st, 2020 - Ran at 12:xx p.m. and again did intervals. I though that it was going to be a Good workout, but again not what I hoped, granted, it was better than last week`s workout, but the way I felt was not what I hoped for. 15 mins warmed up including 5 x 50m strides , then did 5 x 800m with 400m jog rest, splits were: 3:23,3:21,3:19,3:18,3:20. It was very even, but the effort again was higher than I would have wanted. I could play with those splits months ago and could throw a 6th one in 3:00 and felt strong. These days, each repeat is huffing and puffing, but at least I am getting the training in. 15 mins cool down to home, around 6 miles to 10k total.
Thursday January 2nd - Did 8 laps (7.2k) after work in the Blasco park, total time was 46:22.
Friday Jan 3rd - Again I decided to run on Friday and did a short run in the Blasco park, 6 lapsv(5.4k) easy in 34:33, felt pretty Good at the end.
Saturday Jan 4th - I woke up very lazy and decided to do my tempo in the evening, I thought that I finally would feel fresh in my tempo, since past tempos I would do them in the morning after having run the evening before 15-17 hours before. This time I thought that I would feel great. I ate pasta for lunch and was ready to go. Warmed up 15 mins to the Turia park and included 5 x 50m strides as always. Then I started my tempo when the sun was setting around 5:50 p.m., I crossed the first km in 4:33, a bit too fast for my liking, but I knew that I would slow down, so I decided to not look at the watch until the end. I pressed the Split button in the halfway and in the second half I felt the legs very heavy and I knew right there that I slowed down dramatically, my hips and the muscle below were tight and I could not run with a full range of motion, I battled it out and stopped the watch in 23:40 for the 5k, again frustrated. i thought that today I could run low 23 mins and feel solid. I felt like garbage. Jogged 400m and then did 2 x 200s in 46,43. That 46 really frustrated me, but I just did not forcé the last one to make up. I just accepted the outcome and the effort was there. Cooled down 15:40 easy to home. Around 10-10.5k total for the day.
Sunday Jan 5th - I went out at 11:00 a.m. to the Turia park to do my long run (15-16 hours after my last workout), I was running as last week around 6:00 per km pace once I checked splits in the Turia park and was feeling pretty Good and easy. Again after the 42 mins, I decided that I was going to run some kms at maratón effort , this time I tried 4.4k , so 1 km more than last week. I did just that and it was controllable, but I felt yesterday`s workout, I did not pay attentio though, since I rest on Mondays, I want to try something new, since I know that these progressions give me a lot of confidence, I would prefer to do them with 1 day of easy running to recover well, but I have not had any problems so far with doing them the day after my tempo. That teach you to run on tired legs I think and that can certainly affect next workouts, but anyway races is what are importants, not workouts. Anyway, did 4.4k at maratón effort ( splits were 5:18,5:13,5:14,5:16 and then 400m at the same effort to finish up the 4.4k in 23:08 or something like that). I felt Good, but could felt my quads burning and now as I am typing this (Tuesday afternoon) I am still sore in the quads. I did 2 +k easy to home easy to complete the 80 mins,, I did around 13.8k, I ran more distance than last week, in the way out and and started my progression earlier in the wayback, did around 4 mins negative Split. Very happy with this sesión and tired from the back to back "hard" sessions, as I said that teach you to run on tired legs.
6 runs for the week, solid week of training, but again dissapointed with the splits of the intervals and the tempo. Getting the trainin in though.
Yesterday I took the day off to recover and today I Will run in the evening an easy run, as I said, still tired from the weekend.
Monday December 23rd - Planned rest day.
Tuesday Dec. 24rd - I was off from work, but went there for 3 hours to get some things done, I ran in the afternoon around 5 p.m., did 8 laps in the Blasco park easy. The time was 46:11.
Wednesday Dec. 25th - I did intervals at 12:xx p.m., I waited for that late because the day before we went to the all you can eat asian buffet and I ate a lot. I warmed up 15 mins to the Turia park and included 5 x 50m strides to loosen up, in the warm up I realized that it was not going to be a Good workout,k I did not feel full at all, but the legs were not all that Sharp. I was not happy with this workout, it was slow and the effort was very high, I thought that it was because of the food, but it seems that it was not the case. I did 4 x 1000m with around 500m jog rest. Splits were: 4:20,4:17,4:14,4:16. I was very frustrated with that, but the effor was there. Cooled down 15 mins easy to home.
Thursday Dec. 26th - In the evening after work, did 8 laps in the Blasco park at an easy pace, did 46:45 for 7.2k (8 laps). Felt tired, but Good.
Friday Dec. 27th - I generally rest on Fridays for last several months since I started working, but I decided for the upcoming weeks to run 6 days per week if possible, that was the Schedule that I ran 46:xx again for the 10k, and I thought that I could get away with the 5 runs per week thing, but it seems that not ha. I ran a short 5.4k (6 laps) in the Blasco park in 35:06. A very easy short run.
Saturday Dec. 28th - At 10-11 a.m. I went to the Turia park to do my weekly tempo, I have been running mediocre in the last few workouts, so I went mentally prepared to face a bad workout. Warmed up to the Turia park 15 mins including 5 x 50m strides to loosen up, then started my 5k tempo run. Finished in 23:29, with a 8 seconds negative Split, it was a Good workout in my opinión, because I felt better in the second half and could muster a negative Split. Splits per km were 4:41, 9:27 (4:46), 14:16?, 18:50 for the 4k and mustered the last one in 4:39 to finish in 23:29. Still the effort was higher than I would have liked, but at least the stride was fluid in the second half. Did 2 x 200s after the 5k tempo in 43 and 43 seconds. Did 15 mins to cool down home. Around 10-10.5k total for the day.
Sunday Dec 29th - I went out from my home and went to the turia park and reached 42 mins in the Turia park. I wanted to do a progression long run running some kms at maratón effort (half maratón pace given my lack of endurance), so after 42-44 mins I did 3.4k at maratón effort (5:17,5:17,5:10 and then did 400m more and total time for the 3.4k was 17:54 felt Good and strong, then did the last 2 + kms easy to home. Did 80 mins total and ran around 13.5k or something like that. Felt Good and strong.
6 runs for the week and solid week of training.
Monday Dec 30th - Planned rest day.
Tuesday Dec 31th - Ran in the evening at 5:45 p.m. or so with the sun already setting, Did 8 laps in the Blasco park and finished in 45:27. Felt Good, a bit tired from the weekend.
Wednesday January 1st, 2020 - Ran at 12:xx p.m. and again did intervals. I though that it was going to be a Good workout, but again not what I hoped, granted, it was better than last week`s workout, but the way I felt was not what I hoped for. 15 mins warmed up including 5 x 50m strides , then did 5 x 800m with 400m jog rest, splits were: 3:23,3:21,3:19,3:18,3:20. It was very even, but the effort again was higher than I would have wanted. I could play with those splits months ago and could throw a 6th one in 3:00 and felt strong. These days, each repeat is huffing and puffing, but at least I am getting the training in. 15 mins cool down to home, around 6 miles to 10k total.
Thursday January 2nd - Did 8 laps (7.2k) after work in the Blasco park, total time was 46:22.
Friday Jan 3rd - Again I decided to run on Friday and did a short run in the Blasco park, 6 lapsv(5.4k) easy in 34:33, felt pretty Good at the end.
Saturday Jan 4th - I woke up very lazy and decided to do my tempo in the evening, I thought that I finally would feel fresh in my tempo, since past tempos I would do them in the morning after having run the evening before 15-17 hours before. This time I thought that I would feel great. I ate pasta for lunch and was ready to go. Warmed up 15 mins to the Turia park and included 5 x 50m strides as always. Then I started my tempo when the sun was setting around 5:50 p.m., I crossed the first km in 4:33, a bit too fast for my liking, but I knew that I would slow down, so I decided to not look at the watch until the end. I pressed the Split button in the halfway and in the second half I felt the legs very heavy and I knew right there that I slowed down dramatically, my hips and the muscle below were tight and I could not run with a full range of motion, I battled it out and stopped the watch in 23:40 for the 5k, again frustrated. i thought that today I could run low 23 mins and feel solid. I felt like garbage. Jogged 400m and then did 2 x 200s in 46,43. That 46 really frustrated me, but I just did not forcé the last one to make up. I just accepted the outcome and the effort was there. Cooled down 15:40 easy to home. Around 10-10.5k total for the day.
Sunday Jan 5th - I went out at 11:00 a.m. to the Turia park to do my long run (15-16 hours after my last workout), I was running as last week around 6:00 per km pace once I checked splits in the Turia park and was feeling pretty Good and easy. Again after the 42 mins, I decided that I was going to run some kms at maratón effort , this time I tried 4.4k , so 1 km more than last week. I did just that and it was controllable, but I felt yesterday`s workout, I did not pay attentio though, since I rest on Mondays, I want to try something new, since I know that these progressions give me a lot of confidence, I would prefer to do them with 1 day of easy running to recover well, but I have not had any problems so far with doing them the day after my tempo. That teach you to run on tired legs I think and that can certainly affect next workouts, but anyway races is what are importants, not workouts. Anyway, did 4.4k at maratón effort ( splits were 5:18,5:13,5:14,5:16 and then 400m at the same effort to finish up the 4.4k in 23:08 or something like that). I felt Good, but could felt my quads burning and now as I am typing this (Tuesday afternoon) I am still sore in the quads. I did 2 +k easy to home easy to complete the 80 mins,, I did around 13.8k, I ran more distance than last week, in the way out and and started my progression earlier in the wayback, did around 4 mins negative Split. Very happy with this sesión and tired from the back to back "hard" sessions, as I said that teach you to run on tired legs.
6 runs for the week, solid week of training, but again dissapointed with the splits of the intervals and the tempo. Getting the trainin in though.
Yesterday I took the day off to recover and today I Will run in the evening an easy run, as I said, still tired from the weekend.
domingo, 22 de diciembre de 2019
Catching up
Yes I have been running 5 times per week, only not blogging much.
Wednesday December 11th - I ran easy for the most part. Ran after work at 7:30 p.m. or so, In the last lap or a bit more ran with a guy and did around 4:03 for that last lap (4:30 per km), did not feel that hard, but not easy either, felt ok. Ran 7.2k (8 laps ) in 41:56, so Good average pace given that I sped up in the last part of the run. No intervals since I was trying to ease up into consistent running after one week off because of the sickness.
Thurday - Off
Friday - After work at 7 something pm, did an easy run of 8 laps to the Blasco park, I always say that I was going to run in the morning on Friday so that I have more recovery between that run and my Saturday`s morning tempo, but I always end up running in the evening, its not a big problema I think, since I am learning to run fast when " tired". I dont remember the exact time of this run, I think it was high 45s. Dont matter much though.
Saturday - At around 10:00 a.m. I headed out to the Turia park to do my 5k tempo. Warmed up 15 mins including 5 x 50m accelerations. I felt Good in the easy portion, but when I started doing the strides I knew right there that the tempo was going to be a struggle. My legs are not having it on tempo runs. On intervals I feel pretty Good, but on tempos I feel flat, I really dont know the reason, but I suspect because I am giving my body less than 14 hours between one run and the other, but Friday`s run is always easy, so I dont know.
I wanted to negative Split big time, go out conservately and really hammer in the second half. I negative Split, but I almost drop out and call it a day after 3k, but stayed tough and decided to finish at whatever pace. First km was in 4:47, second km was 4:52 or something like that, halfway was 12:04 and felt tired and flat, I knew that running sub 24 mins that day would be very hard. 3k came in 14:24 decided to remain strong mentally, 4k in 19:16, if I wanted to run sub 24 mins I would have to run 4:43 last km, and I was not having it, last km came in 4:47 and I could finish in 24:03, garbage workout, huffing and puffing, walked some to catch my breath and then started my cool down jog to home. The soreness lasted till Wednesday morning of next week.
I really dont understand the inconsistency of tempos, one week I run sub 23 mins, the other run 24 mins and the other run 23:30. I am putting in the effort though and I think that is the most important thing. Around 10k total for the day, or a bit less.
Sunday - Out at 10:00 a.m. to the Turia park to do my 80 mins long run, felt Good on this run and I was running sub 6 mins per km, so my easy pace has increased, but my workout pace has not. Felt strong though and happy to have completed my week of training. 5 runs for the week.
Monday December 16th - Off
Tuesday - Did 8 laps in the Blasco park after work at 7:xx something pm, weather was Good and I did not wear my windbreaker. Incorporated 6 strides from laps 6 to 8, did 44:16 or something like that for the run.
Wednesday - I did an Interval workout after work at 7:05 p.m. or so, the plan was to do 2 mins repeats in the Blasco park. The initial plan was to do 5 repeats, but if I felt Good do 6 repeats, I felt Good and the weather was awesome so I went with 6 repeats. I could have done more, which was Good. This workout really gave me confidence since those tempos were destroying my confidence, but the intervals really get me the confidence back. I did around 5 laps in 22:01 including the recoverys for the fartlek. Did 3 laps to warm up in 17 mins and after the 22 mins of fartlek did 3 more laps very easy to cool down in 17:11. I think I did around 10-11k for the day. Felt pretty Good and the weather helped inmensely.
Thursday - Off
Friday- In the evening again I got my run in. This time I left the watch at home and just ran 8 laps in the Blasco park at a very easy pace, just to get the mileage in and to prepare myself for Saturday`s tempo run. Felt Good on this run.
Saturday (Yesterday) - I warmed up 15 mins easy to the Turia park to do my weekly tempo, I felt flat in the warm up and I was mentally prepared that this was going to be a grind, wanted to get in a Good effort though. Did 5 x 50m strides and felt flat. When I started the workout I did not feel Good, but did not feel terrible either, I was mentally prepared to see another 24 mins 5k in my watch. This time I was only going to see the first km and then was not going to look at the watch until the end. First km was not that bad in 4:37, but I knew that I was not going to sustain that until the end. Then I just told myself that I had to run at an effor that I think I could sustain in the 10k. Did not feel that bad in the halfway, but I thought that the second half was going to be hell, but susprisingly it was not, did not got any worse than that. I finished very tired, but under control. Finished the 5k in 23:33 ( first half in 11:43 pressed the Split button, but did not look at it), did a slightly positive Split, but that is ok. After the tempo, walked for a couple of mins, and then decided to do 2 x 200s, 1st repeat came in 40.12, then decided to back off in the second one, no need to run that fast given my current fitness, second one came in 42.25. Then started my cool down jog home, took me 15:17. Around 10.4k total for the day. My confidence is coming back and today as I type this I dont feel soreness whatsoever.
Sunday - Today I was out at 10:20 a.m. or something like that to the Turia park to do my 80 mins long run of the week. In the first few kms I could see I was running 6:04 - 6:06 per km, but in the second half I started running 5:55-5:56 at the same effort, so that is Good. In the first half of the run, felt tired and thought that it was going to a struggle, but after 35-40 mins of running I started feeling better and better and finished feeling pretty strong. I turned around when the watch read 40:45, that is 81:30, but got home in 80:10, so I negative Split the run by 80 seconds, not bad at all. I felt pretty satisfied at the end of the run, this was a Good week of training.
I am contamplating the idea of getting out this evening to do another short run, I am bored here at home, so I think that would be beneficial, We Will see. Either way, very satisfied with this week`s of training and I am starting to like long runs.
Have a great end of the week.
Wednesday December 11th - I ran easy for the most part. Ran after work at 7:30 p.m. or so, In the last lap or a bit more ran with a guy and did around 4:03 for that last lap (4:30 per km), did not feel that hard, but not easy either, felt ok. Ran 7.2k (8 laps ) in 41:56, so Good average pace given that I sped up in the last part of the run. No intervals since I was trying to ease up into consistent running after one week off because of the sickness.
Thurday - Off
Friday - After work at 7 something pm, did an easy run of 8 laps to the Blasco park, I always say that I was going to run in the morning on Friday so that I have more recovery between that run and my Saturday`s morning tempo, but I always end up running in the evening, its not a big problema I think, since I am learning to run fast when " tired". I dont remember the exact time of this run, I think it was high 45s. Dont matter much though.
Saturday - At around 10:00 a.m. I headed out to the Turia park to do my 5k tempo. Warmed up 15 mins including 5 x 50m accelerations. I felt Good in the easy portion, but when I started doing the strides I knew right there that the tempo was going to be a struggle. My legs are not having it on tempo runs. On intervals I feel pretty Good, but on tempos I feel flat, I really dont know the reason, but I suspect because I am giving my body less than 14 hours between one run and the other, but Friday`s run is always easy, so I dont know.
I wanted to negative Split big time, go out conservately and really hammer in the second half. I negative Split, but I almost drop out and call it a day after 3k, but stayed tough and decided to finish at whatever pace. First km was in 4:47, second km was 4:52 or something like that, halfway was 12:04 and felt tired and flat, I knew that running sub 24 mins that day would be very hard. 3k came in 14:24 decided to remain strong mentally, 4k in 19:16, if I wanted to run sub 24 mins I would have to run 4:43 last km, and I was not having it, last km came in 4:47 and I could finish in 24:03, garbage workout, huffing and puffing, walked some to catch my breath and then started my cool down jog to home. The soreness lasted till Wednesday morning of next week.
I really dont understand the inconsistency of tempos, one week I run sub 23 mins, the other run 24 mins and the other run 23:30. I am putting in the effort though and I think that is the most important thing. Around 10k total for the day, or a bit less.
Sunday - Out at 10:00 a.m. to the Turia park to do my 80 mins long run, felt Good on this run and I was running sub 6 mins per km, so my easy pace has increased, but my workout pace has not. Felt strong though and happy to have completed my week of training. 5 runs for the week.
Monday December 16th - Off
Tuesday - Did 8 laps in the Blasco park after work at 7:xx something pm, weather was Good and I did not wear my windbreaker. Incorporated 6 strides from laps 6 to 8, did 44:16 or something like that for the run.
Wednesday - I did an Interval workout after work at 7:05 p.m. or so, the plan was to do 2 mins repeats in the Blasco park. The initial plan was to do 5 repeats, but if I felt Good do 6 repeats, I felt Good and the weather was awesome so I went with 6 repeats. I could have done more, which was Good. This workout really gave me confidence since those tempos were destroying my confidence, but the intervals really get me the confidence back. I did around 5 laps in 22:01 including the recoverys for the fartlek. Did 3 laps to warm up in 17 mins and after the 22 mins of fartlek did 3 more laps very easy to cool down in 17:11. I think I did around 10-11k for the day. Felt pretty Good and the weather helped inmensely.
Thursday - Off
Friday- In the evening again I got my run in. This time I left the watch at home and just ran 8 laps in the Blasco park at a very easy pace, just to get the mileage in and to prepare myself for Saturday`s tempo run. Felt Good on this run.
Saturday (Yesterday) - I warmed up 15 mins easy to the Turia park to do my weekly tempo, I felt flat in the warm up and I was mentally prepared that this was going to be a grind, wanted to get in a Good effort though. Did 5 x 50m strides and felt flat. When I started the workout I did not feel Good, but did not feel terrible either, I was mentally prepared to see another 24 mins 5k in my watch. This time I was only going to see the first km and then was not going to look at the watch until the end. First km was not that bad in 4:37, but I knew that I was not going to sustain that until the end. Then I just told myself that I had to run at an effor that I think I could sustain in the 10k. Did not feel that bad in the halfway, but I thought that the second half was going to be hell, but susprisingly it was not, did not got any worse than that. I finished very tired, but under control. Finished the 5k in 23:33 ( first half in 11:43 pressed the Split button, but did not look at it), did a slightly positive Split, but that is ok. After the tempo, walked for a couple of mins, and then decided to do 2 x 200s, 1st repeat came in 40.12, then decided to back off in the second one, no need to run that fast given my current fitness, second one came in 42.25. Then started my cool down jog home, took me 15:17. Around 10.4k total for the day. My confidence is coming back and today as I type this I dont feel soreness whatsoever.
Sunday - Today I was out at 10:20 a.m. or something like that to the Turia park to do my 80 mins long run of the week. In the first few kms I could see I was running 6:04 - 6:06 per km, but in the second half I started running 5:55-5:56 at the same effort, so that is Good. In the first half of the run, felt tired and thought that it was going to a struggle, but after 35-40 mins of running I started feeling better and better and finished feeling pretty strong. I turned around when the watch read 40:45, that is 81:30, but got home in 80:10, so I negative Split the run by 80 seconds, not bad at all. I felt pretty satisfied at the end of the run, this was a Good week of training.
I am contamplating the idea of getting out this evening to do another short run, I am bored here at home, so I think that would be beneficial, We Will see. Either way, very satisfied with this week`s of training and I am starting to like long runs.
Have a great end of the week.
martes, 10 de diciembre de 2019
Zapping the zero
Yesterday I took the day off since I did not feel very Good.
Today I ran at 7:00 p.m. after work, feeling better from the flu. I did 6 laps in the Blasco park at an easy pace. However, from laps 4-6, starting each lap, I did 40 seconds strides to add variety. I felt really Good today, maybe I am recovered from the flu, so its time to ramp up to my normal 45 mins runs. Did 32:51 for 6 laps (5.4k). Those long strides really helped my overall pace. I needed to run since today it was a stressful day at work, and tomorrow looks like the same.
Have a great start to the week!
Today I ran at 7:00 p.m. after work, feeling better from the flu. I did 6 laps in the Blasco park at an easy pace. However, from laps 4-6, starting each lap, I did 40 seconds strides to add variety. I felt really Good today, maybe I am recovered from the flu, so its time to ramp up to my normal 45 mins runs. Did 32:51 for 6 laps (5.4k). Those long strides really helped my overall pace. I needed to run since today it was a stressful day at work, and tomorrow looks like the same.
Have a great start to the week!
domingo, 8 de diciembre de 2019
Sick week!
This week I only have run today, so bascally 1 week off. This was not because I wanted to, in fact I am very motivated in my training. The reason was that I finally got sick after 1.5 years without experiencing even a flu or cold. I rest on Mondays mostly, but Tuesday, Wednesday, Thursday rained the whole day and I got to work with the shoes soaked, so that was basically the reason I think. On Thursday I knew that I was getting the flu, and I dont like to run sick, so this time the rest was going to be on purpose.
I was going to give running a try on Saturday, but I was caughing a lot, so decided to give the body extra rest.
Today I woke at 8:45 a.m, started cleaing the house (this week is my turn), and then at 11:30 a.m. I headed out to the Blasco park to test the body and to see how my body responded. The plan was to run an easy 30 mins. I did 6 laps in the Blasco park and did 33:46. The pace in the first lap was 5:52, but then worked my way down to 5:30s for the second half of the run. A gal made this run more enjoyable, since I was Racing her at an easy pace, not that I was pushing, but I did not let her to pass me. I could have completed my normal run, but wanted to play it safe and call it a day at 33:46.
So 1 run this week, not Good, but life happens! Hope to bounce back well next week.
I was going to give running a try on Saturday, but I was caughing a lot, so decided to give the body extra rest.
Today I woke at 8:45 a.m, started cleaing the house (this week is my turn), and then at 11:30 a.m. I headed out to the Blasco park to test the body and to see how my body responded. The plan was to run an easy 30 mins. I did 6 laps in the Blasco park and did 33:46. The pace in the first lap was 5:52, but then worked my way down to 5:30s for the second half of the run. A gal made this run more enjoyable, since I was Racing her at an easy pace, not that I was pushing, but I did not let her to pass me. I could have completed my normal run, but wanted to play it safe and call it a day at 33:46.
So 1 run this week, not Good, but life happens! Hope to bounce back well next week.
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