Catching up

 A lot of time without posting. I was in my country from October 16 until November 2nd and I did train there. I have to say that the heat there is nothing compared with the temperature here in Spain. However, once you get used to the heat, you run pretty good and feel good. When I came back here in Spain the weather was below 15 degrees and it was somewhat unconfortable, once you get used to the caribbean. Of course you run better in cold weather than in hot weather. I wanted to do a tempo run there or an interval workout at the same times that I do here in spain, but its a pending homework. 

I ran 6 times on the first week, it was an adaptation week,but by the end of the week I was already used to the heat, but the first few days I was dead and on easy runs and was huffing and puffing.

All my easy runs were 60 mins in duration and the last kms were sub 6 mins per km. I did 2 workouts in the first week: 1 day I did 3k warm up easy in 19:58 ( no strides) to the mirador then did 1x 1600 and then 5 x 400m, 7:17, 1:35, 1:49, 1:47,1:44, 1:41 and 3k warm down in 20:15. I was dead and soaked wet after this workout, as you can see the 400s were way slower than I am used to in Valencia. However, that day was only our 3rd day there and I was not adapted. I ran 20 seconds faster than my brother in the mile, but he defeated in the 400s.

The second workout was on Friday in the mirador as well, did 3k warm up in 19:58 again (no strides), then did 5k tempo run in 25:21, 4:53 first km , half in 12:29,but ran a positive split. I felt good, but did not have another gear, and i was still adapting to the heat. My brother did 25:49, but after the 500m I was alone.

On Saturday, I did 1 hour easy in the conservatory incorporating 6 strides in the last lap, but in the afternoon I was sit and when I woke up I started to limp because of a Ciatica problem in my right leg, that was the reason that I could not do any sustancial workout after that. All my runs after that were limping in the first 5 mins.

On Sunday did 60 mins again, 6 runs for that week and 2 workouts.

Next week did 5 runs, 3 runs of 60 mins in the conservatory ,one run of 40mins ( this was the last run in the Dominican Republic and cut the run short because my ciatica was bothering me a lot) and did a marathon pace run on Friday also in the conservatory, did 15 mins easy to warm up (  no strides), then did 6 laps at marathon pace, goal was 33:00,but did 31:38 with splits of 5:20,5:27, 5:16, 5:16,5:14,  5:05. I am in good shape and this did not take out a lot from me specially in the heat, did 15 mins to cool down. Did around 11k for the day. 

After that last run of 40 mins I did not run until Wednesday to give my leg a break, next run was last Wednesday 3/11 and was the same day I arrive Valencia.  In the evening at 5:45 a.m. , Did 44:44 for my usual route in the Blasco park, Started full because I ate lunch late, but in the last 2 laps did 5:00 and  4:53, so finished feeling good. The leg behave well, but the next day was bothering me and I have not run since then. Its getting dark at 5:50 p.m. so all runs will be run in the dark ( except on weekends).

Today I will get back to it, walking, the leg is not bothering me much although I feel something, lets see how it behave during my run this evening

It was good to see my father and my family again, nothing like home. Both Synday´s run my father ran with us.He still can keep a 6 min pace per km, but he is out of shape, because he is not training often. 

Looking to get back to my home next year again and not injure myself. Glad that I could run consistently and the injury came at the end. 

Catching up

 Wednesday 06/10 - After work I went to the turia park and was feeling very good from the race, the soreness has almost gone. The plan for that day was a 5k fartlek, so 5k with 1 min fast and 1 min slow. I warmed up 15 mins easy ( no strides) and then after a couple of mins I started the fartlek, fist km in 4:53, halfway in 12.34, then negative split to finish the 5k fartlek in 24:51 feeling pretty good. Then 15 mins cool down to home. Weather is improving nicely in fact the last time that was hot was on race day.

Thursday - After work ran easy in the blasco park and did 8 laps in 45:53 incorporating 6 strides to loosen up from Wednesday´s workout. Felt good.

Friday - I ran in the morning at 6 a.m. and I ran alone, lately I am running alone. Did the maximo gomez route feeling pretty good. Finished the 8.3k in 52:12.

Saturday - That morning at 7:30 a.m. I did a 6k tempo run in the harbor, I was supposed to do it with my brother, but He bailed so I had to do it alone again. I warmed up easy 17:16 to the harbor , again no strides. I just started my workout after a couple of mins walking. I only checked the first km in 4:50, huffing and puffing a bit, but I felt that I could sustain the pace, as opposed as my last tempo on the Turia park. Then did not look at the watch again, but pressed the split button in the halfway. Turned around feeling good but breathing hard, but did not felt like dying. Hang in there and finished the 6k in 29:36 with the half in 14:39. So 18 seconds positive split, but finally I could break 30 mins with a lot of margin. Next step is sub 29 mins though. 16:57 cool down to home.

Sunday - At 7:30 a.m. very dark, I went out to do my long run alone again at the port. Felt pretty good and the sun never hit hard. The weather was pretty good. I think that I averaged sub 6 mins per km, Did 2 mins negative split. 90 mins total feeling strong.

6 runs for the week and 2 workouts, though that I was going to be tired from the race, but felt pretty good.

Monday 11/10 - Planned rest

Tuesday - Tuesday was a public holiday so I ran in the morning at 08:30 a.m. when it was clear. i was going to do an interval workout, but my brother was doing a 11k run at marathon pace which on paper is 5:30 per km. I did not feel like running intervals alone, so I decided to do 10k at his pace to work on aerobic threshold. I warmed up for 18:30 to the Turia park, no strides, no nothing, only 18 mins of easy running and the goal was 10k at 54:59. First km was in 5:33 feeling easy, second was 5:35, we were slower than the goal, so I started to speed up a bit to make up the lost time, but my brother did not respond, so from then on, I ran alone until the end. 3rd km came in 5:23 (16:31), 4th km came in 5:27 (21:58), I was feeling pretty good at that point, but did not want to run alone. Halfway came in 27:23, so 5:25 for that km, then I turned around and encouraged my brother, but after the halfway I just started running less than 5:20 per km without even trying, 6th came in 32:40 (5:17), 7th came in 38:01 (5:21), felt pretty good although started to feel thirsthy, but my effort was very controlled like an almost an easy run. 8k  came in 43:18, and that point I knew that I could run sub 54 mins if I just kept that pace. 9th km came in 48:36, then just tried to keep the same effort until the end, but was very thirsty. Finished the 10k in 53:51 feeling very strong and good. The weather was ok. In the second half it heated up some. My brother passed the 10k in 54:58 so he did negative split, then did another km. He is training for the Sevilla marathon, but He confesed that right now he could not sustain that pace for a marathon. 18 mins for cool down to home, I was feeling thirsty, so I wanted to get home asap. Around 15.6-15.7k for the day. Felt solid. And the workouts in the past two weeks show that I did a bad race in the ibercaja 10k, I know I can run sub 50 mins. I already sign up for the 10k Ibercaja 2022 on January, but times cannot be comparable, because you cannot compare the weather on January and on October.

Wednesday - Ran at 06:00 a.m. with my brother, did the maximo gomez route in 54:50. Was just rolling pretty easy to recover from the workout the day before. It was not too taxing, but it was not an easy runs by anymeans. 8.3k.

Thursday - Ran at 06:00 a.m. with my brother, but this time we changed routes, I went to his house and did 4 laps to the 1.6k block that they have. Total time was 51:39, so I guess it was just over 8k. Felt pretty good.

Today ( Friday) - I went out at 5:53 a.m. I did not want to run easy as the last 2 days had been pretty easy, so I went to the turia park and did 4 x 1000m instead. The weather was pretty good. Warmed up easy 15:40 to the Turia, then stopped for about 5 mins and then the 4  x 1000m with 400m jog recovery started. I felt pretty good on those, I am sure the weather helped. On the first 2 I think there was a head wind and in the last 2 a bit of a tailwing, but all in all felt good. Splits were 4:28,4:26,4:16,4:16. I d love that at least some of them would be sub 4 mins, but thats all I can give at the moment. Then did 15:04 to cool down to home. Total was around 6 miles for the day.I  got home even before 7 a.m.. Nice workout and very happy with effort and execution, but not necessarily for the times.

Tomorrow I ll rest, because it will by a travel day. I am vising my father and family to Dominican Republic , I have not been there in 4 years, so its time to get back, We will be there for 2 weeks, so it should be fun, also its going to be nice to run again in the parque iberoamerica and parque mirador, both mentioned a lot of times on this blog. 

We will see how it goes. Also I had been running 6 times per week since I beated Covid and I could run again on August 1, so for the last 10-11 weeks I had been running 6 times without fail. I love being consistent.

Have a great week!

Catching up and Ibercaja 10k 2021

Wednesday 29/09 - After work at 07:00 p.m.  I did an interval workout. The plan was to run controlled and thats what I did. Warmed up 15:30 including 5 x 50m strides and then did 5 x 800s with 400m jog rest in between. 15 mins cool down to home. Splits were 3:40, 3:37, 3:30, 3:24, 3:19. Started controlled and worked in crescendo. Felt pretty good and strong. 

Thursday 30/09 -  After work ran in the blasco park 8 laps, did 48:01. Was tired from intervals the day before so I took it easy. Pace felt faster though.  Got dark very early in the run.

Friday - 01/10 - Up early, went out at 06 a.m. to do a short run. Did a shorter version of the Blasco Maximo Gomez route. Completed 40 mins easy.

Saturday - 02/10 -  This is the run that nobody wants to do, the run before a race. I went out at 8:45 a.m. to the blasco park and did 6 laps in 33:13 and completed 45 mins. In the last 2 laps did 6 strides and the last 2 laps were done in 5:04 and 5:05 ( the lap).

Sunday  - 03/10 -  This was the Ibercaja 10k -  This is the race that I have been training for basically for the last 2 months. I was dissapointed with the result, but its what it is. Did 50:45 and I was shooting for sub 50 mins. I race without a watch, and if I would have worn a watch the result would have been much worse and I would have been frustrated by halfway. After the race I saw that I crossed the halfway in 25:01 and the second half was done in 25:44,but in the 3rd km I knew that I did not have it. My brother ran the race, and he passed me in the first 1.2k, then built a gap of 50m or so for the rest of the race till the 9.1-9.2k, where I finally caught him and gave him encouragment, but I really finished hard, He also finished hard as he finished just only 4 seconds behind. I did not want to sprint with him, thats why I built a gap as soon as I passed him. Overall felt strong and finished feeling pretty good, the thing is that I can talk normally during the race, but the legs wont move any faster, contrary to a lot of people that they are breathing hard like they are dying, but passed me. It was a fun race, the course was ok, although I liked more the 10k sanitas course and the 15k nocturna course. In the first km I had a lot of problems, I had to dodge a lot of people and sometimes had to slow down to a jog, that really affected me, but no excuses. I wanted sub 50 mins and I missed the goal and I really had to finished really hard and that saved me to go over 51 mins. You win or learn. The good news is that I am not so sore and tomorrow ( I write this on Tuesday 05/10) I will do a workout, a bit sore, but feeling ok.

Monday - Planned rest day

Tuesday -  Today I woke up early and was out with my brother to run at 06:00a .m., We did the Maximo Gomez route which I finished the 8.3k in 53:31. I want to get back to my morning runs, it seems that I was running better running in the morning. Also have the evening to do other things. Anyway, the important thing is the end is the consistency. Sooner or later I will be back to sub 50 mins the 10k. I only had 2 months of preparation for this race when I was cured from COVID so I am glad that I can train normally. A lot people could not see the next day.

Have a great night!

So far so good

 Monday 20/09 - Planned day off

Tuesday 21/09 - After work did 8 laps in the blasco park starting from home as usual. From laps 6-8 did 6 strides. Started raining hard at the end so I had to finish the run at home. I usually walk some mins in the park to enjoy the scenery. 8 laps in 45:46, then ran some more to home to finish in 49:22 total time.

Wednesday 22/09- After work went to the Turia park to do my interval workout, my brother did a workout on Tuesday so I had to do this alone. Did 1 x 1600m@7:12, 800m recovery, then did 2 x 1000 @4:15, 4:16 and finish with a 400m in 1:34. Decent workout. Did not like the mile nor the 400s, but the 1000s were good.  A bit tired from the race still. Did 15:20 warm up including 5 x 50m strides and then afterwards did 15 more mins to home to cool down.

Thursday and Friday were runs after work and did the same exact same route at the same exact time. On Thursday did 47:18 and on Friday evening did 47:09. Did not want to run on Friday evening, because I was not going to have much rest for Saturday morning tempo run, but as I did not wake up early enough to run on Friday morning, I had to run in the evening.

Saturday - At 7:20 a.m. still dark went to the turia park to do my 6k tempo run. The goal was simple, to run under 30 mins. Given how I ran in the 15k race in the first, I thought that it would be easy, but it was not. In the warm up, I was tired and sluggish, and even though I felt good in the first km, then I slowed dramatically. The idea was to do it in the harbor, but there was a triathlon, so I did not want to sabotage my workout. I played it safe and went to the turia park, even if that meant to eat all the hills between the 3-4k. Did 15 mins including 5 short strides to warm up, then did the 6k tempo, first km was in 4:50 so I thought that I could run low 29 mins as I felt good, but then started to feel tired and never looked at the watch again, but pressed the split biutton at halfway, which was in 14:55, so did those 2k in 10:05, which did not feel very easy, finished in 29:57. Accomplished my goal, but that was not easy, and I am not sure if I can run sub 50 mins on Sunday 10k race. I will try for sure. I dont wear a watch so I will go by feel and compete hard. 15 mins easy cool down home. I was soaked when I got home, the humidity was crazy and my singlet and pant was like if I was in the pool. Almost 11k for the day. Good training, but I want to get back to sub 29 mins on my 6k tempos. Patience I guess. My brother ran a 10k race and did 50:43 in the evening, so we have the same fitness, it will be a good battle on Sunday.

Sunday - Up early and out at 07:30 a.m. dark to do my long run, went to the harbor with my brother very easy as he was recovering, he insisted to go to the harbor eventhough there was a triathlon. As we expected we had to do a variation of the route that I do for my long runs, the way out was almost equal as we normally do, but in the way back we had to take another route and I finished the run doing around 4 laps in the blasco park with the last lap in 4:50-5:00 feeling pretty good. The weather was much better than the day before. I hope to run on that weather in the 10k next Sunday. Total time was 1:30:46, the pace was very easy as my brother was in recovery mode and I did not want to push too much.

6 runs for the week and a solid week given that I raced a 15k on Saturday night. I am surprised that I could run a workout that solid on Wednesday.

Monday 27-09 -  planned day off

Tuesday 28-09 -  today after work I did 8 laps in the blasco park, which is my bread and butter route in the evening. From laps 6 to 8 did 6 strides. Total time was 45:19. Felt good in the strides and felt good on the run. Tomorrow a workout and then easy until race day.

Catching up and 15k nocturna race

                           Finishing the 15k nocturna

Monday 13/09  - off

Tuesday - 14/09 - After work at 07:00 p.m. I went to the blasco park and did my 8 lap bread and butter route and did 6 strides from laps 6 to 8. Ran some laps with my brother before he left. Did 45:36. Felt good, but a bit tired. Used the new kicks for the first time, older ones were worn down, so I had to buy some cheap ones.

Wednesday -  After work went to the Turia park with my brother to do some intervals, the plan was to do 1600, 2 x 100 and 1 x 400s, but that varied once I suggested that my brother after the first mile to do a second mile to test the body and mind, then did 2 x 400s. That worked turned out well. Splits were 7:04, 7:05, 1:35, 1:32. Finally a decent workout and getting back to my times pre covid. Used the new sneakers and they did help a ton, if a new simple sneakers help and I cannot imagine the nike next percent and all that stuff. Very happy with the workout. 15 mins warm up including 5 x 50m striders and 15 mins cool down home. Around 10k for the day.

Thursday - After work it was raining hard so I had to wait until 20:10 to head out to running, I headed out to the bread and butter route of my brother near his home. Took me 49:41 if I recall correctly. The weather was pretty good, once it stopped raining I felt really good. The down side is that the road was pretty wet.

Friday -  I ran at 06:00 a.m. and did a short variation with my brother of the maximo gomez route, Did 40:59 total. I cut the run short, because I was racing the 15k nocturna the next day at 10:45 p.m. which was the time of my start. There were 6 starts, mine was the 4th one. I had not told anyone that I was racing, even my brother. I told him that I raced it once I was back home at 1 a.m.

Saturday  - I woke up a bit late than usual, since I wake up early on weekends to do my workouts, it was nice to not have to wake up so early. I was not nevious, but I had respect for the distance, and actually was happy that I could enjoy a "long" race in the city and in the center of Valencia at night that sounded cool but at the same time I only did 3 90 mins runs prior to this and they are at an easy pace, so I knew that it was going to be tough. I ate my normal breakfast, and ate lunch at 14:30, which is a bit late for me, ate a spaguetti plate, cheese , salsa and 2 cans of tuna. So carbed up good there, then started watching a series in Netflix, actually watched all the episodes and finished 1 hour before I had to leave for the race, I left at 21:00, so that helped a lot to not have my mind thinking about the race and to relax a bit. Again, I was calm and I trusted my training, I am in bad shape, but I have been very disciplined the last 6 weeks, so that gave me confidence. I knew that sub 80 mins was possible. I dont race with a watch, so I would not know the time until the end. In fact, I realized about my time, 1 hour after I got home. My time was 1:18:57.

I warmed up around 8-10 mins, dont know exactly as I dont wear a watch at races. It felt nice to run in the harbor at night for the warm up, reminded me of the tempos that I did every Saturday. I included 5 x 50m striders at the pace that I wanted to go out at. That was around 9:30 or so and my start was at 10:45 p.m. so I pretty much was cool again when I went out, but as the race was long for me, I would warm up in the race. Finally we started and I went out at a controlled pace, probably faster than I should, but that felt ok. The weather was hot, nothing compared to Thursday. In the first km, I was already sweating, and I knew that it was going to be a long day. Kms passed very weekly, and in the 5k mark I was already thirsty but felt pretty good I even shout " where is the water" to the people around me jeje, almost in the 6k (not marked) I saw the water station and when you run with key in the hand its difficult to open a water bottle, running. I finally open it and the water is not cold, I poured it on my head, I lose some contact with the people that I was running that I could never recover from, I was running good until the 8-9k mark, then people started passing me, when I crossed the 10k, I knew that it was going to be a long stretchto the finish line and everytime that I drank water I could feel my stomach screaming, but my body needed water as I was thirsty, that is something that I have to work on training. After the 11k I knew that if I pushed the pace more I would feel bad and probably throw up, so final 3-4k were easy just to get it done. A bit frustrated with that, but at the same time happy, because I had the courage to sign in and participate in life instead of watching from the sidelines, myself 10 years ago probably would not have run it due to being in bad shape, etc.  I am much stronger mentally now, although slower. Anyway, I was running pretty relaxed enjoying the crowd and I even high 5 a kid in the last mile of the race, I could not even hear my breathing so I know that I am in good shape. I finished in 1:18:57, which I realized after getting home. Happy with the effort and happy to have completed the run without stopping, again its good to participate in life and not to watch from the sidelines. A lot of people cannot run eventhough they want to. I really enjoyed this race and enviroment. A bit late for my taste, but its call 15k night for a reason. After watching the results, my splits  per 5k were: 25:13,  25:58, 27:46. In the first 5k I was running at my current tempo pace, where I only run 6k very tired and in the race at that pace I felt strong and relaxed, I slowed down after that, but as I said the last 4k were pretty much easy, so I did not slow as much as I thought. 10k were passed at around 51:11, I thought that I could not run that pace in a 10k right now, but given that I did it with 5k to go give me a lot of confidence for the Ibercaja on October 3rd. So maybe I can run sub 50 mins as I had planned after I surpassed the Virus. A lot of people really collapsed and was lied in the middle of the run, so conditions were not that easy, we were running in 27 celsius, which is not cold by any means. 

Satisfied with the time and even more running the 4k easy, but this shows that I am in better shape than I thought, but I need to run faster on tempos. When i ran 1:13, I was doing 6k tempos in 28:35, last saturday I did 30:11 and aimed sub 30 mins. I am sure that other runners, new shoes and the great asphalt all helped. Also when I did 1:13, temps were in 10 celsius, not 27. Anyway, Heat dont affect me much time wise. If I had worn a watch and had seen the first 5k split, I would have panicked because that is my current 6k tempo pace and I had 9k left to run. At the moment it felt pretty relaxed.

A good way to finish a Saturday!

Sunday -  I went out to run  a 8 laps run in the blasco park at 09:00 a.m. I ran as relaxed as I could in order to recover, but after the first lap, the pace was the same as always. Did 48:05 for 8 laps- However today (Monday)  as I type this, I am very sore and tired and fortunately I rest on Mondays, I hope to start my week normally tomorrow and to get in a workout on Wednesday, very sore now though. 

Catching up

 Monday 06/09 -  Planned rest

Tuesday  - Afer work did an easy run. Did 45:33 for 8 lps in the blasco park. Included 6 strides from laps 6 to 8. I got the second shot of the vacine that today. Did 7.5k.

Wednesday - After work went to the turia park to do my interval workout of the week. Was not feeling at the top of my game, because of the vacine, but got it in anyway. 15 mins warmup including 5 short strides. Then did 1 x 1600m 800m rest and 6 x 400m with 200m rest. Splits were 7:07, 1:40, 1:37, 1:38, 1:39, 1:40, 1:37. I felt a bit full, because at 17:00 I ate a peanut butter sandwich and a banana. I felt with energy, but the stomach was bothering me a bit. I am not happy with the 400s splits, as in the past cycle I could close in 90 seconds without much problems, but today I just could not.

Thursday -  Ran in the morning and did the Maximo gomez route. Did 51:42 easy to recover, did not feel that tired from the workout. 8.3k total.

Friday -  Ran again in the morning and did the exact same route as the day before, but much slower. Did 53:26. Felt much tired than Thursday. All in all, a good easy run. 8.3k total.

Saturday -  In the morning I headed our alone to the harbor to do my 6k tempo run. The plan was to do 29:xx for 6k no matter what.  I thought that I was going to do it easy, since last week I thought that I would sleep too much and ended up running much slower because I let the pace slip too much without realizing. In the end did not accomplish my goal of sub 30 mins. I ended up doing  30:11 feeling very tired and with positive split. Was very thirsty at the end and the cool down was a struggle because I needed water. Too hot this days eventhough the sun was not shining that hard. I saw the splits at every km. 18:00 easy to warm up and did drills and 2 x 20 seconds strides to start loose, but did not start that loose. In fact, first km was in 4:58 and felt very fast, at tha point I knew that it was not going to be easy. 2nd km came in 9:56 or something like that. 3rd km came in 14:56 and then I turned around, thinking that I could maintain the pace, but then the pace started to get slower, 4th km came in 20:01 and I was tired I knew that the goal sub 30 min was out, unless I would turn that into a race. 5th km came in 25:12, and I just wanted to stop. Then find another gear in the last km and could save something, did the last one in 4:59 to finish in 30:11 huffing and puffing. Very thirsty. Then did 17:05 cool down home tireeeed! I even broke my pant doing the drills, I probably wont do them again, I would run easy and do some strides to warm up, I really dont like doing drills and for the paces I run are not necessary. I dont want to break another pants again. Around 11.5k total. 19 seconds positive split.  I doubt that I can run sub 50 mins in the ibercaja 10k , so i need to readjust my goal even if I dont like it. I race without a watch, so I dont know at what pace I will go out. But my effort level lately does not translate to a sub 50 mins 10k. My brother ran an 8k race at night in 5:07 per km. That was the reason that I had to run alone.  I think we have the same fitness these days.

Sunday - Was out at 7:05 a.m. still dark to do my 90 mins long run. I felt much tired than last week and got to the halfway point in 44:08, 28 seconds slower than last week, then came back in 1:26:06, I ran the second half 2 mins faster again, then kept running until I completed 1:30:41. So I ran 40 seconds slower than last week, but feeling more tired, because the saturday tempo was more intense. I felt strong, but after the 50 mins I start to get very thirsty and after the 70 mins I just want to stop because I am dry and soaked in sweat. Thats the only problem with long runs in the heat. I dont carry water, so after the 60 mins it gets ugly and I have to do a lot of mental tricks to get me to the finish of the run. All in all, I completed the run and I hang in there tough!! Once I drank water felt pretty good.

6 runs for the week again, but I think this consistency cannot outkick the covid that I had 7 weeks ago, and the lack of training because of that after my last race on June 20. I am trying though, and even if I cannot accomplish my goal, I will be back sooner or later. I just got sick in the wrong moment. Very greatful that I can run normally and to be alive. Not so much people have been that lucky!

Catching up

 Wednesday 01/09 - After work headed to the Turia park and did with my brother 5  x 800m with 400m jog rest. He had run in the morning and he was going to do just 1 repeat for fun, but he ended doing all 5. Not only that, He beated me in each repeat. 15 mins warm up inc. 5 x 50m strides, splits for the 800s were 3:32, 3:31, 3:31, 3:28, 3:22. I just did not have it but somehow in the last 2 repeats I could really run decent. Much better paces than previous week. 15 mins cool down to home. Happy with this workout.

Thursday -  After work did 47:16 in the Blasco park. Did 8 laps easy to recover from the workout.

Friday - Ran in the morning at 6:10 a.m. with my brother. Did the Maximo Gomez route. Ran pretty slow, the time was 54:59 for that route which I think is the slowest that I have run. Anyway, was just an easy run. 8.3k total

Saturday -  In the morning at 7:30 a.m. I met my brother in the harbor where we start the tempos. I had warmed up 17:50 including 5 x 50m strides. I should say that this run was a failure, this is the first time that the interal clock is so off and I suprised big time when I saw the watch when I finished. I dont know what happened. I did not look at the watch during the tempo, my brother told me afterwards that I would have run the first km in 5:33, which felt like 5:00. Dont have an explanation for that, I think I just was out mentally, my brother staying behind did not help, He aborted after the firs km, because he was very full. He had eaten a lot the previous day.I did what I could, but I felt strong, I thought that I could get away with 29:xx feeling almost easy. When I saw 31:27 with the first half in 15:50, I said loud, what???? I though that I had run 29:xx, the only positive is that I felt pretty good, but it was very slow and the pace felt much faster. Next time I will look at the watch in the first km to avoid this to happen again. I almost try it again on Sunday, but thought better of it, did my planned long run instead. 16 mins cool down to home. Around 11.5k for the day. My brother ran with me for about 600m in my last mile, then he stopped and went home walking.

In the afternoon I walked more than 15 kms watching the fallas in Valencia and walking in the city with friends. My inner part of the tight were chafing a lot and I was hurting with each step. Burned a lot of calories that day.

Sunday -  was up at 6 a.m. and was out at 07:00 a.m. for my long run, my brother did not run, so I had to do it alone. At first the chafing was bothering me, but then felt fine. I hit the halfway in 43:20, so 2 mins faster than last week and the run was 3:30 faster than last week feeling better. I think that the slow tempo the day before helped to feel fresher today as I averaged sub 6 mins per km at an easy effort. Felt pretty good, but thirsty. Did the route to the Patacona in 1:25:14, so I had to complete the extra mins until reach 90 mins. Sweated a lot. At halfway I was soaked and the sun had not gone out fully yet.

Solid week of training again, 6 runs for the week.

Monday -  Planned rest day and an opportunity to the chaffing to heal a bit. Will have to pour vaseline.

Tuesday (today) I ran after work at 7:10 p.m. and did 8 laps in the blasco park easy, from lap 6 to 8 I did 6 strides, the first one felt like  a truck, but got easier and smoother by the last stride. 45:33. My brother ran there, but we ran togethere when I ran 30 mins, and did 1 lap pretty much together, but then when I started my 2 laps of strides, built a gap. Also I got my 2nd shot of the vacine today. I think I have walked 10 kms today besides the running.

Tomorrow will do a workout in the Turia in the evening. Lets see how it goes.