2 mile repeats

Hoy me levante a las 6:30a.m. for my workout , seria de 2 x 2 millas with 2 min rest, the goal was to do them in less than 14 mins, i thought that i would be pretty easy, well it was not.

Sali a las 7:05a.m. , Calente 3k hacia el mirador en 18:55, estreche y el workout empezo, 2 x 2 millas with 2 min rest, the splits were 13:57(6:56,7:00), 14:17(7:07,7:10).

Desde el warm up no me sentia muy bien, a bit tired, en la segunda milla de la primera repeticion se reflejo, in the second repeat i was kind of surprised when i crossed the mile in 7:07 and in the second half i surge for the final 300m to home and only managed 7:10, not my day definetly. cool down 3k to home, around 12.7k total.Wanted to do a second run today to boost my mileage over 75 kms but no podre porque tengo un compromiso. Nice week of training.

runs this week :6

kilometraje semanal: 68.8 kms

easy run

Hoy me levante a las 6:30a.m., no classes today so i did my run at 7:20a.m., sali hacia el mirador (con mi papa , without a watch , just easy) till the 2k and back. 10k total . Felt like a million of bucks the whole way, i thought that i was gonna feel tired but i felt pretty good, in the last mile or so i pull out from my father and beat him by about a min.

No debi acelerar but i just felt so good, that i coouldnot hold back. The weather was pretty good.

long run

Hoy me levante a las 4:55 a.m., sin alarma y me quede hasta las 5:20a.m., en la cama y me levante a hacer mi long run, sali como a las 5:50a.m. hacia el mirador feeling pretty tired then en la luperon me devolvi and without knowing pace did the 16k in 1:29:33(47:02,42:31), i wore the watch but never looked at it till 200m to go, kind of surprised with the time, i thought that i was moving at 6 min per km , but really increased the pace in the second half without noticing and feeling the same tiredness from the yesterday 's workout, the most important thing is to get it done , and i am happy i did. the weather was great. good run.

fartlek workout

Ayer estaba decidido que hoy haria 5 x 1k en el mirador, pero despues lo pense mejor y dije que saldria a las 11:00a.m., a hacer 5 x 1 vuelta al conserva o 10 x 1 min repeats.

Today i decided the latest, so i went out at 11:25a.m., hacia el conservatorio en 7:17 , then completed the 15 mins warm up , estreche un poco y empeze a hacer el workout , queria hacer 12 x 1 min , with 1 min rest, but i did 10 x 1 min, too hot out there and the breathing was hard. i took the splits per lap including the recovery, el primer lap fue en 4:34,9:09,14:07?,19:01 and in that lap i finished the 10 repeats , but jogged to the 5th lap to do 24:43, then continue the cool down to my house to a total of 34:00 +15 mins warm up = 49 mins , about 9k total. I expected more mileage honestly. Hice este workout para dar velocidad al turnover , i need speed!! althought i felt fast out there. Good workout.

easy run

Hoy corri a las 3:35 p.m., no pude levantarme en la manana. Hoy hice la misma ruta que ayer, sali hacia el conservatorio sin reloj y le di 8 vueltas y vine para aca para un total de 10.54k. Supuestamente correria parte del run con danilo pero cuando empezamos a correr in the first few steps he went away fast and never reach him again, cuando llegue al conservatorio se me metio un dolorazo en el costado izquierdo ,luego de una vuelta el dolor fue disminuyendo hasta que volvi a la normalidad, hice 4 vueltas de un lado y 4 vueltas del otro , igual que ayer, felt really good in the second half . Cuando venia para aca del conservatorio hacia aca, hice 4 x 60 steps strides, felt really good and fast in these.Good run, hot.

easy run

Ayer me sentia algo cansado y no corri. The double days really tire the body as freddy once said.

Hoy corri a las 11:35a .m., sali hacia el conservatorio sin reloj, me sentia alguito cansado pero el plan era ir al conservatorio y dar 8 vueltas y volver . Eso fue lo que hice but the second half was faster than the first half because i felt really good in the second half, the pace was pretty good, but uknown. About 10.54 k total. The weather was pretty hot and i finished feeling really good , a bit tired and thirsty. Good run.

long repeats and easy run ( double)

Ayer no corri.

Como ayer no corri hoy haria un double, en la manana a las 7:00a.m., me fui con el pupilo y calente 3k hacia el mirador en 18:38, estire e hice un workout, 1 x 2 millas y 1 x 1 milla, me recupere 1:40. Los splits fueron 13:31(6:39,6:52) y 6:52. Me senti bastante bien , el paso no se sentia forzado y esa es la rep mas rapido que he hecho de 2 millas. Greeat workout, de baja carga porque esta es una recovery week about 11k total. Me quede con las ganas de correr mas. and do more repeats.

In the P.M. como a las 5:30p.m., salimos de aqui hacia el conservatorio , yo sali sin reloj y le di 5 vueltas y vine para aca, en el 1.2k del conservatorio a aqui, hice 4 x 50 pasos strides, felt fast and smooth in these. The weather was great. Both runs were good.

runs this week :6

kilometraje de la semana: 59.5 kms (recovery week)