Cruise intervals: 2000m repeats

This morning I woke up at 6:20 a.m., and was out with my father and Danilo at 6:45 a.m. Today I had my cruise interval workout which was hard, 3k warm up +4 x 2000m with 85 seconds rest+3k cool down. As soon as I started the warm up, the left leg started to bother me and I was prepared to drop the workout if it continue to bother me, then after a couple of mins it dessapeared, I warmed up 3k in around 18:20 to the mirador. Then, stretched the left foot a bit, and started my workout, when I started the leg bothered me again,for around 200m, after 300m it dessapeared again, I crossed the 1st km in 4:20, right where I wanted to be, continued to that pace but was a bit unconfortable, I think yesterday's racing training caught me up today, ok, finished the first repeat in 8:43, very nice, recovered around 1:28, then the second repeat started, felt a bit unconfortable in this one as my breathing was somewhat fast, when I crossed the first km in 4:15 I knew the reason, eased up a bit to finish the second repeat in 8:40, was feeling better, recovered 85 seconds and the 3rd repeat started, first km in 4:23, kept the same pace to finish the 3rd repeat in 8:47, was a bit tired but feeling quite strong, recovered 80 seconds and last repeat started, crossed the first km in 4:26, and was feeling heavy legs already, dont know if it was mental as it was the last one, but had to accelerate at the very end to get sub 9 mins, 4th repeat went in 8:57. so 4 x 2000s in 8:43,8:40,8:47,8:57 with 85 seconds rest. Felt good, a bit tired at the end, but happy with the pace as it was faster than my previous cruise interval, and yesterday I ran somewhat hard for around 5k, I dont know if I would have been truly rested I would have run faster, but definetely was not feeling at the top of my game in the first repeat. I just wanted that the old guy test me today, today i was trully prepared to run hard, as this workout is not an easy feat, no matter what the race result say, I have improved, since I could manage a workout like this feeling strong at the end. The weather was decent. Happy with the workout and the effort. Now as I am typing this I ran a bit in the floor of my house and I hurt my left foot a lot , I am starting to worry, hope that I can do my long run tomorrow, hope that monday's rest help that to heal. the 8k plus the recovery of the workout went in 39:23, was around 8.6k, so it was fast. Hope that this T work pay off in next week race, but I hope to be pain free for the next days to come. 3k cool down.

Around 14.7kms total, I think that this the highest mileage I have done doing a workout. wow.

Unplanned planned "more or less racing"

This morning I was up at 5:20a.m. sleepy by the way, and out with Danilo at 5:45 a.m. or so, today I had planned to run 11k easy run to get ready for my tomorrow's workout, well, I went out at an easy pace, feeling very good. Yesterday, The mexican runner that like to pass people passed Danilo and Danilo kick his butt by passing him back and pulling away turning it into a race, Yesterday he passed me as well, but I was too tired from my interval that I continued running at an easy pace, but I told to myself that if he passed me again today or some other day I would challenge him and race him in training to kick his butt, well, that happened today, I was running at an easy pace , but within 3.8k into the run(800s in the mirador), The guy passed me and I inmediately sped up and ran in his back, then 200s later I took the grass and sped up, like a mile race, I continued my way, when I heard footsteps very near I sped up once again, I was still tired from my interval workout to be honest, when I turned back in the 2.5k of the mirador (5.5k of my run) He was very close to me, and I accelerated even more, but I was somewhat tired, the same happeened, when i Heard footsteps I accelerated, easing up a bit between accelerations, in the last km I heard footsteps again and really hammer the last km, with 400s to go I glanced back but could not see the guy, so I eased up a bit, with 200s to go I sped up again, with 3k to go I really ran easy to home, recovering with about 1k to go. When I was approaching my house I glanced at the watch for the first time and it read 56:50s, I said"holly crap I am going to run 57 mins" I finished the 11k in 57:31, so 5 minutes faster than my normal runs, I never looked at my watch during the run so to speak, but I guess that I did the 5k of the mirador in around 22-23 mins, that guy really got out my racing instincts today! I regret it? yes, tomorrow I do have a very hard session, 4 x 2000m cruise interval and by the end of today's run I felt the legs somewhat burned, I hope that tomorrow I feel capable of doing my cruise interval workout. The weather was good.

11k total, 57:31.

Morning recovery run

This morning I woke up at 5:20 a.m. after hitting bed at 10:30 p.m. yesterday. At 5:40 a.m. I went out with my father and Danilo, today I had a 11k recovery run, decided to do it without a watch, as soon as I started,my foot started to bother me, as always the day after a workout I was drop by my brother and my father, but by the 4.5k( mile in the mirador) I caught my father( Danilo was way ahead) and ran together till 3k to go when I felt really good and sped up a bit, finished the run feeling pretty good and pain free. The weather was fine. In the second half of the run I felt very very good, much better than in the first half. 11k nice and easy.

11k easy total, no watch so untimed.

V02 max Interval workout :1200m repeats

This morning I woke up at 5:20 a.m. sleepy eventhought I went to bed last night at 10:30 a.m., but anyway at 5:40 a.m. I went out to do my v02 max interval workout today, it was 4 x 1200m with 4 mins rest, I wanted to run sub 4 mins per km. I warmed up with Danilo 3k to the mirador in 19:20 or so and as usual had stomach problems, thanks goodness that that didnot get worse in the workout, then stretched a bit before starting the workout. The first repeat started, I did it with urraca, I went out at a good pace, after 500m my breathing was fast, but urraca's breathing was pretty controled. We crossed the 1k mark in 3:51 and hit what I thought was the 1200m mark in 4:44, I suspect that I ran a bit longer than 1200s. I stopped for my recovery and urraca kept on, the second repeat was till the 0km, this one was in 4:46, I dont know if this was longer, the 3rd repeat was the same as the first, till the puente seco or so, I crossed the 1k mark in 3:49, I saw Danilo in this repeat and I was very focused and the breathing was very fast,I could maintain the pace but it was no close to easy, and ended doing 4:38, again a bit longer I think, the last one was like the second one, with 500m to go I was really tired and the breathing was very fast, I could charge the last 150m to finish that repeat in 4:45. 3k cool down. The weather was very hot, I was soaked of sweat when I got to my house. I am satisfied with the workout, but would like to feel more confortable at that pace. The left foot did not bother me at all today.

12.7k or so total, around 72 mins.

Morning run

Monday- Planned Rest

Today I woke at 5:20 a.m., very sleepy, but its kind of automatic to "rise and run" , so I went with Danilo at 5:45 a.m. to the mirador, I started very good and feeling very rest but 500m into the run the left foot started to bother me again, I slowed down a bit, plus I had stomach problems for much of the run, all in all I did my 11k in 62:44. I thought that I was going slower, but I felt rested, the only problem was the foot and the stomach problems. Great to have run already.

11k total, 62:44.

The "Long run"

Today I woke at 6:20 a.m. and Danilo, my father and myself went out at 6:47 a.m. for my long run, the 16k, I felt very good when I woke up after yesterday's tempo run. We went out at an easy pace, but my left foot bothered me for half of the run, then on the way back I ran pain free. I did not force the pace at the end and I felt very good and strong. I was not that desperate to get home like on past runs, today I just cruised and was positive all the way, I have to say that today's 16k did not tired me at all, I will have to increase my long run soon. I did the 16k in 1:31:51 (47:07, 44:44), only pressed the split button, but never look at the watch during the run. Felt very good, but the foot is worriying me. After the 16k I ran about 200m more to get to 75k for the week. The weather was good but very sunny in the second half. Today Wednesday 27th I realized that on Wedneday 20th I did 13k of total work, so the extra 200m was not really necesary.

16k total, 1:31:51.

Runs this week: 6 runs, the consistency is great.

Kilometraje semanal": 75.2 kms or 46.7 miles. I am sure that this is my highest mileage ever, and I am feeling quite strong, We will see how I race in the upcoming races. My workouts and my feelings are heading the right direction.

Morning Tempo run

This morning I woke up at 6:00a.m., and was out with my brother at 6:25 a.m., went to bed yesterday at 11:00a.m. the earliest in a while! Today I had planned my 7k tempo run at 4:30/km pace or 7:15/ mile pace, I have been very tired from my interval workout on wednesday but I hoped that by today I would be completely recovered, I doubt it since yesterday night I still could feel the tiredness. In my warm up today I started the wu feeling a bit tired and the left ankle bothering me, fortunately, when I was 8 mins into the run I was feeling better and better, ready for my tempo run, knowing that if the ankle would bother in the run I would cut my workout short, finished the 3k warm up to the mirador in 19:23.. The tempo run started, I started at a good pace that felt confortably hard, the first km is in 4:32, I said "a bit slow", I ll do the next one in 4:30, did not happen, crossed the 2nd km in 4:34(9:06), did the same thing, 4:37(13:44), I said to my self "ok I wont look at the watch till the end, it seems that its not my day and I ll do the workout with whatever I have today", I did not look at my watch till the end, and I started feeling stronger because I did not have pressure due to the splits" I recorded the splits on my watch and the following splits were "4:33(18:18),4:30(22:49),4:27(27:16),4:27(31:43)" so I finished the 7k in 31:43, I did a negative split, it seems that when I stopped looking at my watch I could find my rythm and started to feel better. As the splits say, I finished the last 2 kms very strong. I am feeling satisfied with my time, I really wanted to run sub 32 mins, I felt better at the end than in the beginning. But, its frustrating that my tempo pace theorically is some people's easy pace:( The weather was just fine. Great morning tempo run, 3k cooldown.

13k total(including warmup and cooldown), around 67-69 mins.