Today after work I headed out to the conservatory at 7:05 p.m., and wanted to do 6 laps there plus 90 secs which is 7.5k or so. I headed out easy and I could feel a bit tired from yesterday, I had a couple of months without doing more than 8.5k.
I never looked at the watch during the run, but finished in 47:10, got there in 8:08, then was running easy, but a couple passed me and again my ego got the best of me and I started to compete with them, trying to keep the effort easy, but even at that easy pace I felt very tired, I was only preaching that those people give up sooner rather than later. The first woman stopped, I encouraged her to keep going, then the couple was right behind my knees, they had passed me previously, but I then sped up to pass both, after a lap or so, the lady passed me and kept at my pace, not long after tha gal stopped and the race finished, I then decrease effort and could run the remaining 3 laps at my normal easy pace feeling a lot better.
Splits were a crazyness: 6:10,5:45,6:12,6:28,6:22,6:17. All over the place,but at least I completed my run. The heat was very strong and I was soaking wet during and after the run, not difference myself after the run, and when I get out of a pool!
Have a great start to the week!
lunes, 30 de mayo de 2016
domingo, 29 de mayo de 2016
10k run with the father and coachees
Today I changed the route a bit, and I ran in the East mirador, it was a good route, a 4k loop with a lot of heat, and the terrain is fairly flat, I really enjoyed it.
My father took off early and I only saw him vanishing ahead, I stayed behind with my coachees, running at 7:10 per km pace, that pace felt very easy for me of course, but for the newsest one, not that much, but She completed her first 4k (29:20), after the first 5k( around 35-36 mins), I said to Virkin that I was going to increase the pace a bit, and started gradually increasing the pace, till I was seeing 5:40s pretty confortable, and the last km was in 5:03, just increasing a bit the pace. The flat terrain is really easy to run those paces.
Whereas, in the conservatory is a struggle to run sub 6 mins per lap at a very easy pace and run sub 5:10 without losing your composure. Virkin completed 8k in 59 something, She was not feeling very well in the second half, the heat was very strong and She was hungry, of course She was hungry because She did not take dinner or breakfast, so that might explain the decrease in energy. My father ran 2 laps to the park which is 8k, and myself ran 2.5 laps to the park which is 10k in 64:45 with a big negative split.
I felt really good, but I have to admit that the heat was very unconfortable, but that only makes you stronger and stronger, and running at an easy pace is not a big of a deal, at race effort, that heat is ten times harder.
Have a great Sunday and Happy mother`s day!
My father took off early and I only saw him vanishing ahead, I stayed behind with my coachees, running at 7:10 per km pace, that pace felt very easy for me of course, but for the newsest one, not that much, but She completed her first 4k (29:20), after the first 5k( around 35-36 mins), I said to Virkin that I was going to increase the pace a bit, and started gradually increasing the pace, till I was seeing 5:40s pretty confortable, and the last km was in 5:03, just increasing a bit the pace. The flat terrain is really easy to run those paces.
Whereas, in the conservatory is a struggle to run sub 6 mins per lap at a very easy pace and run sub 5:10 without losing your composure. Virkin completed 8k in 59 something, She was not feeling very well in the second half, the heat was very strong and She was hungry, of course She was hungry because She did not take dinner or breakfast, so that might explain the decrease in energy. My father ran 2 laps to the park which is 8k, and myself ran 2.5 laps to the park which is 10k in 64:45 with a big negative split.
I felt really good, but I have to admit that the heat was very unconfortable, but that only makes you stronger and stronger, and running at an easy pace is not a big of a deal, at race effort, that heat is ten times harder.
Have a great Sunday and Happy mother`s day!
sábado, 28 de mayo de 2016
Easy running with my father
Yesterday I did not run because I did not plan the run logistics very well, and when I woke up in the morning ready to go to work, I told myself"shoot, you cant run this evening and I did not plan for todays run, oh well!" DNR. Maybe my head is not in the right place and I am getting crazy.
Today I woke early and went out with my father to the conservatory at a very easy pace. I felt tired today, maybe the progression that I did on Thursday caught up to me.
I took splits but never looked at them, checking at the splits post run, the splits were 8:00 to get to the conservatory, 6 laps in 6:42,12:56 (for 2 laps), 6:30,6:22, then back home in 6:40, I sped up in the last 500s to test the legs a bit, when I saw that there was not spring in them, I just stayed at the "fast" pace that I was going at the moment without pushing to sprinting.
Finished in 47:39 for 7.5k, so that raise in speed at the end, brought the average pace to my normal easy pace I think, it does not matter though. My father came in 48:23 for 7.5k.
I need to get serious again, since I am running 4-5 times per week, instead of my normal 5-6 times per week, and I am eating a lot of junk lately. But the good news, is that I am craving the good stuff, so that is a good sign.
Have a great Saturday!
Today I woke early and went out with my father to the conservatory at a very easy pace. I felt tired today, maybe the progression that I did on Thursday caught up to me.
I took splits but never looked at them, checking at the splits post run, the splits were 8:00 to get to the conservatory, 6 laps in 6:42,12:56 (for 2 laps), 6:30,6:22, then back home in 6:40, I sped up in the last 500s to test the legs a bit, when I saw that there was not spring in them, I just stayed at the "fast" pace that I was going at the moment without pushing to sprinting.
Finished in 47:39 for 7.5k, so that raise in speed at the end, brought the average pace to my normal easy pace I think, it does not matter though. My father came in 48:23 for 7.5k.
I need to get serious again, since I am running 4-5 times per week, instead of my normal 5-6 times per week, and I am eating a lot of junk lately. But the good news, is that I am craving the good stuff, so that is a good sign.
Have a great Saturday!
jueves, 26 de mayo de 2016
Oooops I did it again! :Birthday run
I did not run on Tuesday and Wednesday, Tuesday was planned, but Wednesday rained very hard and I decided to put the run to Thursday morning, which is my birthday.
I saluted my birthday with a run, and it went pretty well, I got out with my father and brother at 6:50 a.m. or so to the conservatory, and my father took off, so as I was fresh I decided to go with him, We dropped my brother , when We got to the conservatory in 7:33, We had a gap of 30+ seconds on him, then my father and I ran side by side to the second half of the 2nd lap, my brother was 10 secs behind or so, so thats what I did it again, I started competing on an easy run, but looking at things objetevely, that served for a good progression run, after that I dropped my father and started pushing the pace, till the last lap of mine was at interval effort, I even dug deep, till the point of opening my mouth. I did 5 laps, then stopped the watch, jogged a bit to wait for them,3-4 mins passed by and then We got home together. I did 7.5k in 43:55.
Splits per lap were 6:18,5:52,5:41,5:18,4:40.
Happy birthday to me!! I am getting old!28 years old! I think of it and I dont believe it. But truth be told, I appreciate every day with joy, so my birthday is not that special to me,just another day to be the best that I can.
Have a great one!
I saluted my birthday with a run, and it went pretty well, I got out with my father and brother at 6:50 a.m. or so to the conservatory, and my father took off, so as I was fresh I decided to go with him, We dropped my brother , when We got to the conservatory in 7:33, We had a gap of 30+ seconds on him, then my father and I ran side by side to the second half of the 2nd lap, my brother was 10 secs behind or so, so thats what I did it again, I started competing on an easy run, but looking at things objetevely, that served for a good progression run, after that I dropped my father and started pushing the pace, till the last lap of mine was at interval effort, I even dug deep, till the point of opening my mouth. I did 5 laps, then stopped the watch, jogged a bit to wait for them,3-4 mins passed by and then We got home together. I did 7.5k in 43:55.
Splits per lap were 6:18,5:52,5:41,5:18,4:40.
Happy birthday to me!! I am getting old!28 years old! I think of it and I dont believe it. But truth be told, I appreciate every day with joy, so my birthday is not that special to me,just another day to be the best that I can.
Have a great one!
lunes, 23 de mayo de 2016
Not much to catch up
I did not run on Friday or Saturday, Friday was planned, Saturday life got in the way. But I was back in the wagon on Sunday.
At 5:00 p.m. I went out to the conservatory for another watchless run because my brother was using it. I did 6 laps at an easy pace there, and then did 1 stride to test the turnover a bit and for fun. I ran a total of 7.5k. Felt awful the first 3 laps, then kind of loosened up and felt pretty good by the end.
This is me and my poor form lol! doing the 100s stride that I mentiond
7.6k or so for the day and 4 runs past week, not what I wanted, but I will take it.
Today I went out at 7:00 p.m. and I did 6 laps plus 90 secs, splits for todays run were 8:05 to get to the conservatory, then 6 laps in 6:27,6:22,6:19,6:12,6:11,5:56. Then 90 secs to finish the what I think was 7.5k in 47:26.
The heat is horrible, I was sweating in the first km like a pig and when I finished I looked like I just went out off a pool. The effort was still easy and I felt good.
I was talking with some female friends there, and they asked with I was doing a monster challenge or something like, those challenges were you climb ropes, walk through mud, etc. I tell her that I dont practice for those thing, but I might try it because you have to vary from time to time. As I post this, I am thinking in doing it. As soon I ll start hitting the gym, maybe those strength contests or ability contest appeal me more, so I might try it. The date that the miss gave me was July 17th. They told me that that is the event that they are training for.
Maybe I can take up a different challenge besides running.
Have a great night!
At 5:00 p.m. I went out to the conservatory for another watchless run because my brother was using it. I did 6 laps at an easy pace there, and then did 1 stride to test the turnover a bit and for fun. I ran a total of 7.5k. Felt awful the first 3 laps, then kind of loosened up and felt pretty good by the end.
7.6k or so for the day and 4 runs past week, not what I wanted, but I will take it.
Today I went out at 7:00 p.m. and I did 6 laps plus 90 secs, splits for todays run were 8:05 to get to the conservatory, then 6 laps in 6:27,6:22,6:19,6:12,6:11,5:56. Then 90 secs to finish the what I think was 7.5k in 47:26.
The heat is horrible, I was sweating in the first km like a pig and when I finished I looked like I just went out off a pool. The effort was still easy and I felt good.
I was talking with some female friends there, and they asked with I was doing a monster challenge or something like, those challenges were you climb ropes, walk through mud, etc. I tell her that I dont practice for those thing, but I might try it because you have to vary from time to time. As I post this, I am thinking in doing it. As soon I ll start hitting the gym, maybe those strength contests or ability contest appeal me more, so I might try it. The date that the miss gave me was July 17th. They told me that that is the event that they are training for.
Maybe I can take up a different challenge besides running.
Have a great night!
jueves, 19 de mayo de 2016
Another mantainance run
Today I got out running at 7:20 p.m. without a watch again, and I just went by feel, wanted to run easy pace, and I ran easy pace, but slightly faster than my normal pace, even sometimes I would increase the pace in the flat terrain without losing form or mechanics, even with the breathing under control. I did 6 laps in that fashion in the conservatory and did some more to complete what I believe was a 7.5k run.
For fun I asked my brother to time one lap, because He said I was running fast, oh yea right!! the result for that lap was 5:42, and I think that it was one of my slowest laps of today, by that point I was starting to get tired, not because of the pace or the run itself, but tired from the day I think. Even, when I finished the run I felt very tired, the walk from conservatory to home was a struggle.
I drank a lot of water when I got home and that seemed to solve the problem because right now the time is 12:31 a.m. and I am still awake posting this.
In regards to the run, I say that it was a good run, felt veyr smooth during the run and felt good, ran 30+ secs faster per lap than my normal easy pace. But as I was telling my brother, its best to run either easy or hard, no in no man`s land. That way you dont improve a lot, dont get me wrong if you do sufficient mileage at that steady state pace, the aerobic development is great, but if you do that on a short run that could be run at tempo pace or can be fractionated in intervals, then its not optimal in my opinion.
7.5k at a good clip without a watch!!
Have a great night!
For fun I asked my brother to time one lap, because He said I was running fast, oh yea right!! the result for that lap was 5:42, and I think that it was one of my slowest laps of today, by that point I was starting to get tired, not because of the pace or the run itself, but tired from the day I think. Even, when I finished the run I felt very tired, the walk from conservatory to home was a struggle.
I drank a lot of water when I got home and that seemed to solve the problem because right now the time is 12:31 a.m. and I am still awake posting this.
In regards to the run, I say that it was a good run, felt veyr smooth during the run and felt good, ran 30+ secs faster per lap than my normal easy pace. But as I was telling my brother, its best to run either easy or hard, no in no man`s land. That way you dont improve a lot, dont get me wrong if you do sufficient mileage at that steady state pace, the aerobic development is great, but if you do that on a short run that could be run at tempo pace or can be fractionated in intervals, then its not optimal in my opinion.
7.5k at a good clip without a watch!!
Have a great night!
miércoles, 18 de mayo de 2016
Yesterday`s run
Today I did not run, I took the day off. Yesterday I decided to run watchless and get out with my brother from home, I did 6 laps total and a bit more, and since my brother was including 10 x 20 secs with 40 secs rest, I decided to get after him, I did not planned that right away, but I just increased the pace and went with it, I passed him surprisingly, and I finished the workout ahead, I am not sure about the distance or recovery since I was not wearing a watch, but the pace felt smooth and the distance was just right so that I did not accumulate lactate. I was somewhat tired with 2 laps to go, so I increased pace, yea! sometimes you feel better running faster.
It was good to leave the watch at home and do some strides fartlek running! I was soaked at the end, and the overall pace was not that fast, certainly much slower than I thought, I just know because my brother did 45:xx for 7.5k, and as We were running pretty much the same pace, I was a tad faster, I think I did not get sub 45 mins. Anyway, good workout to practice turnover!!
Have a great night!
It was good to leave the watch at home and do some strides fartlek running! I was soaked at the end, and the overall pace was not that fast, certainly much slower than I thought, I just know because my brother did 45:xx for 7.5k, and as We were running pretty much the same pace, I was a tad faster, I think I did not get sub 45 mins. Anyway, good workout to practice turnover!!
Have a great night!
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