Yesterday at 09:30 a.m. I did tempo run. As I said earlier in the week I wanted to run sub 29 mins for the 6k, of course I was not going to forcé it, but I would look at my watch at every kms, so if I am close I would accelerate to break that time. But in general I was not going to forcé anything. Luckily I did not have to forcé anything since I ran 28:35 feeling much better than last week and I was very happy about it.
I warmed up 15:30 to the Turia park. Today it was cold, around 10 degrees, so I wore my windbreaker, as opposed to last week that it was very hot and even finished with dry mouths, but the only thing with the cold is that it takes you longer to warm up.
I did Dynamic stretching before starting out and I think that helped me because lately I have been experiencing tigtness in my abductors during my tempos runs, so I did a Little bit of leg swings and I think that worked very well.
I started the first km in 4:47, I wanted something faster but I was feeling pretty Good, second km came in 4:47 again and I knew that I would have a Good day, when my second km is the same or faster than the first one I know that I am going to have a Good day, whereas, if its slower I know that its not going to be a Good day. Third km came in 4:50 and cross halfway in 14:25, so I knew that if I hold that pace I would run sub 29 mins, I was feeling Good, but once I turned around, I started to feel better and better and started running faster, 4th km came in 4:44 for 19:10, I was feeling solid an that increased my confidence, because on last tempo runs with 2k to I wanted to just finish / or quit, but this time around I felt solid and strong, 5th came in 4:41 and crossed the 5k in 23:51, much better than my last 5k tempo that was 23:54, I tried to hammer the last km a bit, but I just could stay at the same pace, did the last km in 4:44 to finish my 6k in 28:35, so did 16 seconds negative Split and finished very strong. I was very happy when I finished since I feel that my fitness is coming back. Happy to keep heading the right direction, however, I just want to do again the 27:16 that I did on September 30th, I am 75 seconds slower but heading the right direction. Anyways, when I ran my 46 mins 10k on May, my best 6k tempo was 29:09 and then started to do 8k tempos where the last 6k I would do them in 28:50s or something like that, so doing your tempo faster is not necessarily better. But when you are running faster and feeling better thats a very Good indication that you are improving.
After my tempo, walked for a couple of mins and then did 15 mins cool down to home to finish up a 10-10.5k total for the day.
Today ( in about 1.5 hours ) I Will head out to do my 90 mins run. I Will run the last 6k at maratón effort just as last week, but I wont try to beat last week`s time since this workout is secondary, my priorities are my intervals and my Saturday`s tempos, anything else is just for extra stimulus. However, if I can run the same pace as last week that would be great.
domingo, 9 de febrero de 2020
viernes, 7 de febrero de 2020
A couple of easy runs
Yesterday I ran with my brother, but no the same workout. He was doing 4 x 1000m and I was just running easy, but I went to the Turia park and ran back and forth to encourage him. I did not want to do laps and laps in the Blasco park. To be honest, its getting anoying the way to the Turia park because a lot of people in the sidewalks, you have to Dodge people left and right. All the car lights stopped us at every intersection, but in the end I ran 67:32, longer than expected, so that make up for the stops, ha. The pace was very easy , 6:15-6:30 per km, just recovering. My brother did very Good in the repeats, I honestly thought that He would run around 4:50 struggling, but He managed to do 4:30-4:35, so He is heading the right direction, He lost a lof of shape from October until January. This run was done at 7 p.m. I suspect it was around 10-10.2k or something like that.
Today I ran at7:30. in the Blasco park, I thought a lot before going out, because I felt tired and sluggish after a week of work. I almost skip the workout to be ready for tomorrow`s tempo, but I went out anyway with 7 Celsius, shorts and short sleeves t shirt, I knew that once I warm up I would just feel fine and thats the way it worked. I decided to leave the watch at home today and just run easy by feel. Did 6 laps in the Blasco park (5.4k). Felt much better in the second half of the run and felt strong at the end.
Tomorrow a 6k tempo run.
Today I ran at7:30. in the Blasco park, I thought a lot before going out, because I felt tired and sluggish after a week of work. I almost skip the workout to be ready for tomorrow`s tempo, but I went out anyway with 7 Celsius, shorts and short sleeves t shirt, I knew that once I warm up I would just feel fine and thats the way it worked. I decided to leave the watch at home today and just run easy by feel. Did 6 laps in the Blasco park (5.4k). Felt much better in the second half of the run and felt strong at the end.
Tomorrow a 6k tempo run.
miércoles, 5 de febrero de 2020
Catching up
On Sunday - I was going to run in the morning, but I woke up very hungry and did not have much plan for the afternoon, so I decided to run in the afternoon. The plan was to run 90 mins with the last 6k at maratón effort or something like that, of course as my last 3k are in the Street on my way to home, I did the marathon pace segment in the Turia park and took the last 3k as my cool down in case I have to stop during intersections, which usually I have. I have never run a maratón, but faster than easy. In the end it was roughly half marathon pace.
I went out from my home to the Turia park, ran till the 0k mark (the starting point of the Turia park), I had there 17:xx something in my watch, then did 10k to get back to that point, first 4k were in 6:08,6:05, 6:00,6:00, then started my 6k at a faster pace, 5:24 and I felt somewhat tired, I told to myself that maybe thats what I had for the day and tried to maintain the very same effort, but the following kms were easier and way faster, so that was a Good news, next 5 kms were in: 5:12,5:12,5:10,5:10,5:14, so around 26:00s for the 5k. I feel very satisfied with that since I had run a tempo the day before, but luckily that tempo did not take a lot since I did it by effort. I am very strong, but the thing is that I lack that extra gear in the momento, but I recover quickly and can maintain a slow pace for a lot of time. Did those 10k in around 55:20s or something like that. Then did 3k to home to complete my 90 mins run, in total it was around 15.5k or something like that.
6 runs for the week and a solid week of training. Feeling pretty Good and strong, but feel like crap during intervals and Tempos, but on longer runs I am just feeling pretty Good.
Monday - I took the day off as planned.
Tuesday - After work at 7:30 p.m. I headed out to the Blasco park to do an easy run plus strides, it seems that I did not handle my watch properly, since at the end my watch said 28:37, but the truth is that I ran 9 laps in the Blasco park, so around 50 mins, dont know the exact time though. From laps 6-8 did 6 strides and then 1 lap easy to add a bit of volumen. 8.1k total. Felt pretty Good, but I am feeling very heavy at faster paces, I dont feel like I am running in my legs,( maybe I am getting fat Little by Little), I Will keep an eye on that, since I dont want to lose the fitness that I have gotten in the last year. In the end the weather was Good and I felt really Good, but just feeling heavy at faster paces.
Wednesday - For today I had planned to do intervals, but this time in the Turia park where distances are well marked. After work I headed out to the Turia park at 7:05 p.m. or something lik that, it was already dark and a lot of people in the side walks so my warm up and cool down were a bit messy. Anyway, warmed up 15 mins including 5 x 50m striders to loosen up.
I had planned to do 4 x 1000m with around 500m recovery, but I did a bit less than 500m, maybe 450m or something like that. I wanted to run sub 4:15 on all repeats, but that was not the case, I have to accept that I am not in the shape that I was in August, September. After seeing the fist repeat in 4:20 once again, and kind of huffing and puffing, the goal was just to stay close to that for the remaining of the workout, although I know that once I warm up, I run faster and it feels easier. It was not the case for the second repeat as it was 4:20 again. At that point I just said, whatever, just finish the workout and run relaxed without losing the form. 3rd repeat came in 4:15 and the last repeat came in 4:09. I feel satisfied with how I finished the workout, but I am pretty slow, I could run 4:00s without problems and hammer the last one in sub 4 mins, but I cannot no longer do that, because I feel that I am at my máximum gear, although I feel strong and feel under control, my legs feel that they are their highest speed. After the 4th repeat I felt strong and it seems that I was starting to warm up, I decided to do 2 x 200s after 400m jog after the last 1000m repeat, the 2 x 200s were in 44 and 43 seconds, I recovered 200m between repeats.
Did 16:30 to cool down. I felt Good and strong, but my speed is not there, however, I have not run those paces in a 5k just yet, so maybe I was training too fast and this is the right effort, however, these type of repeat should be done at 3-5k race pace, and I think I just hit the right effort although my ego and previous results see them as slow.
Around 10.5k total or something like that. Those 200s felt really Good, Good form and Good mechanics.
I went out from my home to the Turia park, ran till the 0k mark (the starting point of the Turia park), I had there 17:xx something in my watch, then did 10k to get back to that point, first 4k were in 6:08,6:05, 6:00,6:00, then started my 6k at a faster pace, 5:24 and I felt somewhat tired, I told to myself that maybe thats what I had for the day and tried to maintain the very same effort, but the following kms were easier and way faster, so that was a Good news, next 5 kms were in: 5:12,5:12,5:10,5:10,5:14, so around 26:00s for the 5k. I feel very satisfied with that since I had run a tempo the day before, but luckily that tempo did not take a lot since I did it by effort. I am very strong, but the thing is that I lack that extra gear in the momento, but I recover quickly and can maintain a slow pace for a lot of time. Did those 10k in around 55:20s or something like that. Then did 3k to home to complete my 90 mins run, in total it was around 15.5k or something like that.
6 runs for the week and a solid week of training. Feeling pretty Good and strong, but feel like crap during intervals and Tempos, but on longer runs I am just feeling pretty Good.
Monday - I took the day off as planned.
Tuesday - After work at 7:30 p.m. I headed out to the Blasco park to do an easy run plus strides, it seems that I did not handle my watch properly, since at the end my watch said 28:37, but the truth is that I ran 9 laps in the Blasco park, so around 50 mins, dont know the exact time though. From laps 6-8 did 6 strides and then 1 lap easy to add a bit of volumen. 8.1k total. Felt pretty Good, but I am feeling very heavy at faster paces, I dont feel like I am running in my legs,( maybe I am getting fat Little by Little), I Will keep an eye on that, since I dont want to lose the fitness that I have gotten in the last year. In the end the weather was Good and I felt really Good, but just feeling heavy at faster paces.
Wednesday - For today I had planned to do intervals, but this time in the Turia park where distances are well marked. After work I headed out to the Turia park at 7:05 p.m. or something lik that, it was already dark and a lot of people in the side walks so my warm up and cool down were a bit messy. Anyway, warmed up 15 mins including 5 x 50m striders to loosen up.
I had planned to do 4 x 1000m with around 500m recovery, but I did a bit less than 500m, maybe 450m or something like that. I wanted to run sub 4:15 on all repeats, but that was not the case, I have to accept that I am not in the shape that I was in August, September. After seeing the fist repeat in 4:20 once again, and kind of huffing and puffing, the goal was just to stay close to that for the remaining of the workout, although I know that once I warm up, I run faster and it feels easier. It was not the case for the second repeat as it was 4:20 again. At that point I just said, whatever, just finish the workout and run relaxed without losing the form. 3rd repeat came in 4:15 and the last repeat came in 4:09. I feel satisfied with how I finished the workout, but I am pretty slow, I could run 4:00s without problems and hammer the last one in sub 4 mins, but I cannot no longer do that, because I feel that I am at my máximum gear, although I feel strong and feel under control, my legs feel that they are their highest speed. After the 4th repeat I felt strong and it seems that I was starting to warm up, I decided to do 2 x 200s after 400m jog after the last 1000m repeat, the 2 x 200s were in 44 and 43 seconds, I recovered 200m between repeats.
Did 16:30 to cool down. I felt Good and strong, but my speed is not there, however, I have not run those paces in a 5k just yet, so maybe I was training too fast and this is the right effort, however, these type of repeat should be done at 3-5k race pace, and I think I just hit the right effort although my ego and previous results see them as slow.
Around 10.5k total or something like that. Those 200s felt really Good, Good form and Good mechanics.
sábado, 1 de febrero de 2020
Afternoon blah 6k tempo run
Today I was going to do my 6k tempo run in the morning, but when I woke up at 9:00 a.m. I was very hungry, so decided to move the workout to 4 p.m. to run the workout fueled and to have a Good workout. However, that was not the case, I completed the 6k in a shitty time and feeling like crap, I almost quit in the 4th kms. I never looked at the watch, but took splits in every km because I wore my Timex. I dont know why in every workout I am feeling like crap, but the Good news is that in races I seem to feel Good and have the legs fresh eventhough I pretty much do the same easy runs before saturday workouts or weekend races, anyway, as long as I dont feel like crap during races I am fine.
I never looked at the watch today, but the finishing time was not surpring, since the second lap I knew that I was not running at normal 4:40s per km, I knew that I was running near 5 mins per km. Looking at my splits post run, I did a negative Split and the splits were very even and I could pull the last km as my fastest eventhough I almost give up with 2 kms to go, I had to put my strong mind to use during those fast kms, that mental training serve me well during races. To be honest, I felt better in the4k mark on Sunday`s race than on the 4k mark on Today`s tempo and the pace was much slower, maybe I am still tired from the race, maybe I am still tired from my fartlek on Wednesday, maybe the 20+ Celsius today affected me since we have used to running in the cold and today was exceptionally hot day given this time of year. Anyway, the effort was there and its my first 6k tempo run in months, I had been sticking to 5k tempos, but its time to ramp up. I suspect that next week`s tempo Will feel better and is going to be faster. I Will aiming for sub 29 mins and I Will look at my watch at every km, still I Will run by feel and if I feel that its turning into race effort, I Will back off, but I want to see a 28:XX in my watch.
The idea today was to ignore the watch and to feel the pace, the pace that I think I could sustain in 12k or so. In the second half I realized that that pace was too fast for today. Splits per km were 4:52 ( too slow¡, 4:58 ( too slowww, 9:50 for 2k), 4:51 (14:42 for 3k), 4:50 (19:32 for 4k), 4:56 (24:28, at 5k I thought that I could run sub 24 mins, today was not that day), 4:41 for the last km, I kind of surprised with that one, since in the last one I just wanted to finish and only sped up in the last 200s a bit, finished in 29:10. The splits were not that bad and I did 14 seconds negative Split that is something positive. Anyway, the training was done and should continue.
15:35 warm up including 5 short strides, 15:10 to cool down to home. Around 10.6 kms or something like that.
Tomorrow I Will do 90 mins as my long run and if I feel decent I Will run the last 5k at maratón effort (around 5:20 per km) to teach my body to run faster when tired and to do my long run more Dynamic. I suspect I Will cover around 15 kms.
Have a great Saturday!
I never looked at the watch today, but the finishing time was not surpring, since the second lap I knew that I was not running at normal 4:40s per km, I knew that I was running near 5 mins per km. Looking at my splits post run, I did a negative Split and the splits were very even and I could pull the last km as my fastest eventhough I almost give up with 2 kms to go, I had to put my strong mind to use during those fast kms, that mental training serve me well during races. To be honest, I felt better in the4k mark on Sunday`s race than on the 4k mark on Today`s tempo and the pace was much slower, maybe I am still tired from the race, maybe I am still tired from my fartlek on Wednesday, maybe the 20+ Celsius today affected me since we have used to running in the cold and today was exceptionally hot day given this time of year. Anyway, the effort was there and its my first 6k tempo run in months, I had been sticking to 5k tempos, but its time to ramp up. I suspect that next week`s tempo Will feel better and is going to be faster. I Will aiming for sub 29 mins and I Will look at my watch at every km, still I Will run by feel and if I feel that its turning into race effort, I Will back off, but I want to see a 28:XX in my watch.
The idea today was to ignore the watch and to feel the pace, the pace that I think I could sustain in 12k or so. In the second half I realized that that pace was too fast for today. Splits per km were 4:52 ( too slow¡, 4:58 ( too slowww, 9:50 for 2k), 4:51 (14:42 for 3k), 4:50 (19:32 for 4k), 4:56 (24:28, at 5k I thought that I could run sub 24 mins, today was not that day), 4:41 for the last km, I kind of surprised with that one, since in the last one I just wanted to finish and only sped up in the last 200s a bit, finished in 29:10. The splits were not that bad and I did 14 seconds negative Split that is something positive. Anyway, the training was done and should continue.
15:35 warm up including 5 short strides, 15:10 to cool down to home. Around 10.6 kms or something like that.
Tomorrow I Will do 90 mins as my long run and if I feel decent I Will run the last 5k at maratón effort (around 5:20 per km) to teach my body to run faster when tired and to do my long run more Dynamic. I suspect I Will cover around 15 kms.
Have a great Saturday!
viernes, 31 de enero de 2020
Easy run after work
Today I left work at 7:30 p.m. too much going on, I started my run at 08:20 p.m. or something like, too late for my taste, but you got to do what you got to do. I was not too hungry because in afternoon, I ate 2 donuts and 1 banana, and 1 donut was eaten around 1 hour before running, so that served as energy.
The plan today was to do a short run as I do on Fridays, I did 6 laps to the Blasco park without a watch, I just wanted to take it easy. I felt great for the first 3-4 laps, full of energy, but suddenly in the last 2 laps the wheels came off and I felt no energy at all. I was glad to be done. 5.4k total easy without a watch.
Tempo run tomorrow morning!
The plan today was to do a short run as I do on Fridays, I did 6 laps to the Blasco park without a watch, I just wanted to take it easy. I felt great for the first 3-4 laps, full of energy, but suddenly in the last 2 laps the wheels came off and I felt no energy at all. I was glad to be done. 5.4k total easy without a watch.
Tempo run tomorrow morning!
jueves, 30 de enero de 2020
Fartlek and an easy run
Wednesday - I got back to work and ran after work at 07: xx p.m. I had a headache, was hungry and did not want to run to be honest, but I know that I feel better after the run and this was not an exception, especially if you are going to run hard.
As I said previously, I had planned to run a light fartlek to keep recovering from the race, but at the same time give my body stimulus to keep improving. The plan was to run 4 fast laps in the Blasco park and then ran 1:40 or something like that to complete the 4k worth of hard running. The plan was to do 2 laps easy, then 1 lap hard, 1 lap easy, hard, easy, hard, easy, hard, easy, and the last lap was 1:40 hard and the rest easy. I did 11 laps total and a bit more to complete 10k total for the day.
I started the first lap very slow and it felt way faster than it really was,then I started my first hard lap and I was huffing and puffing and it did not feel that easy, even the Split was not suprising, I think it was slow, luckily laps got faster than I felt better with each passing lap. Splits per lap were: 5:59,5:50, 3:57,5:41, 3:51,5:34, 3:52, 5:26, 3:47,5:27, 1:40 fast, then 2:48 (4:28 that lap) to complete the 11th lap in 53:57, then ran at a Good clip but easy around 35 more seconds to complete the 10k. Total time for the 10k was 54:34 or something like that. I always feel like crap when starting, but once I warm up I feel pretty Good, in that fashion 11 laps go by quickly, as opposed when you run easy for 8 laps, it takes forever. Very happy with that workout, especially because it did not take out a lot of me and because I was tired from work.
Thursday - Today I ran after work at 7:20 p.m. and again and did not feel like running, but always do it anyway, I know once I start I Will feel better. Today the plan was simple, to run 8 laps at an easy pace. First lap in 5:50, pressed the lap button without looking in the halfway 23:09, and then finished the 8 laps in 45:41, the second half was 22:31. Felt better in the second half, because the first 2 laps felt sluggish and tired. The effort was easy. 7.2k in 45:41 for the day.
As I said previously, I had planned to run a light fartlek to keep recovering from the race, but at the same time give my body stimulus to keep improving. The plan was to run 4 fast laps in the Blasco park and then ran 1:40 or something like that to complete the 4k worth of hard running. The plan was to do 2 laps easy, then 1 lap hard, 1 lap easy, hard, easy, hard, easy, hard, easy, and the last lap was 1:40 hard and the rest easy. I did 11 laps total and a bit more to complete 10k total for the day.
I started the first lap very slow and it felt way faster than it really was,then I started my first hard lap and I was huffing and puffing and it did not feel that easy, even the Split was not suprising, I think it was slow, luckily laps got faster than I felt better with each passing lap. Splits per lap were: 5:59,5:50, 3:57,5:41, 3:51,5:34, 3:52, 5:26, 3:47,5:27, 1:40 fast, then 2:48 (4:28 that lap) to complete the 11th lap in 53:57, then ran at a Good clip but easy around 35 more seconds to complete the 10k. Total time for the 10k was 54:34 or something like that. I always feel like crap when starting, but once I warm up I feel pretty Good, in that fashion 11 laps go by quickly, as opposed when you run easy for 8 laps, it takes forever. Very happy with that workout, especially because it did not take out a lot of me and because I was tired from work.
Thursday - Today I ran after work at 7:20 p.m. and again and did not feel like running, but always do it anyway, I know once I start I Will feel better. Today the plan was simple, to run 8 laps at an easy pace. First lap in 5:50, pressed the lap button without looking in the halfway 23:09, and then finished the 8 laps in 45:41, the second half was 22:31. Felt better in the second half, because the first 2 laps felt sluggish and tired. The effort was easy. 7.2k in 45:41 for the day.
martes, 28 de enero de 2020
Zapping the zero
Monday - I took the day off as often. After the race on Sunday I felt really Good with no soreness, but on Monday the story was different, I was very sore.
Tuesday - I still very sore and if I felt Good I would run a fartlek, because the training has to continue. However, I am still very sore from the race, so I took it easy in the Blasco park at 5:30 p.m.. Initially, the plan was to run 8 laps (7.2k), but when I was abut to finish, I decided to do an extra laps, so 9 laps (8.1k) total. I felt really Good at the end, but at the beginning felt sluggish and sooore! The effort was very easy though. I wore long pants today, I bought them yesterday and wore my windbreaker, but when I had 2 laps I felt very hot, but then when my body regulated its temperatura I felt just fine. However, in this kind of weather you can do just fine with shorts.
8.1k total in 51:28. I wore my timex and took splits on each lap just for fun, but without altering the easy effort. 5:51, 5:44, 5:43, 5:42 (23:01 the halfway), 5:42, 5:40, 5:41, 5:41 (45:46 the 8 laps), 5:41. Very even pace. I hope to feel less sore tomorrow to do a light workout ( fartlek type of thing).
Today is my last day of vacation, so I am back to work tomorrow, no more 5 p.m. runs, back to the 7:30 p.m. or so on weekdays.
Have a great start to the week!
Tuesday - I still very sore and if I felt Good I would run a fartlek, because the training has to continue. However, I am still very sore from the race, so I took it easy in the Blasco park at 5:30 p.m.. Initially, the plan was to run 8 laps (7.2k), but when I was abut to finish, I decided to do an extra laps, so 9 laps (8.1k) total. I felt really Good at the end, but at the beginning felt sluggish and sooore! The effort was very easy though. I wore long pants today, I bought them yesterday and wore my windbreaker, but when I had 2 laps I felt very hot, but then when my body regulated its temperatura I felt just fine. However, in this kind of weather you can do just fine with shorts.
8.1k total in 51:28. I wore my timex and took splits on each lap just for fun, but without altering the easy effort. 5:51, 5:44, 5:43, 5:42 (23:01 the halfway), 5:42, 5:40, 5:41, 5:41 (45:46 the 8 laps), 5:41. Very even pace. I hope to feel less sore tomorrow to do a light workout ( fartlek type of thing).
Today is my last day of vacation, so I am back to work tomorrow, no more 5 p.m. runs, back to the 7:30 p.m. or so on weekdays.
Have a great start to the week!
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