Today I was not sure if I was going to get my run in, because I left work somewhat late, at 6:52 p.m. then bought groceries quickly, and I got out to my run at 7:45 p.m., I did not want to lose my run, so I left work I decided that I would get my run in no matter what, and thats how that worked.
I went out easy to the conservatory , and got there in 7:56, then did 6 laps that mentally were long, but phisically I felt fine, first lap in 6:25, worked my way down to 5:55 in the last lap. Not bad after 2 whopper combos at lunch time.
Felt good and the weather was not as nasty as yesterday, did 7.5k in 47:15 or so. Happy to have run one more time, today it was a stressful day at work, and those stressful days will continue! but I am prepared for that and the running is my outlet so that I can beat whatever is thrown my way!
Have a great night folks!
martes, 12 de julio de 2016
lunes, 11 de julio de 2016
Evening Easy run
Today after work, at 7:10 p.m. I went out to the conservatory at an easy pace and did 7 laps there. The plan was to run my normal 6 + 90 secs, but when I was about to finish a friend of mine caught me and I decided to do one more lap. I was soaked to the bone at the end, the humidity and heat was awful, wow! That did not impact my pace I guess!
I finished the 8.5k in 53:10 or so, laps were 6:25 the slowest ( the 1st one) and the last one was 5:55( the fastest), the others were 6:09-6:14 range. I felt good, but a bit tired at times, and the weather was I said was awful, but felt strong overall.
It was good to run more than normal, even if it was just 1k , but if I want to improve performance I got to start running longer, this is an aerobic sport after all, but in the conservatory is not that easy to increase distance!
Have a great start to the week!
I finished the 8.5k in 53:10 or so, laps were 6:25 the slowest ( the 1st one) and the last one was 5:55( the fastest), the others were 6:09-6:14 range. I felt good, but a bit tired at times, and the weather was I said was awful, but felt strong overall.
It was good to run more than normal, even if it was just 1k , but if I want to improve performance I got to start running longer, this is an aerobic sport after all, but in the conservatory is not that easy to increase distance!
Have a great start to the week!
domingo, 10 de julio de 2016
Mini tempo run to finish up the week
Today I headed running at 6:10 p.m., the plan was to do another 3k tempo run, but I have to increase those to 5k once again, enough for 3k.
I headed out to the conservatory easy , then did 1 more easy lap to complete my warm up, then did 3k at tempo effort, which I think it was harder than I should have, then did 1 more easy lap, and headed back home to finish 7.5k in 44:28. Did 2 x 100s strides in the last 500m to loosen up the legs, since they were heavy and somewhat uncoordinated on the way home!
Splits were 8:08 to get to the conservatory, 1 easy lap in 6:39, then 3laps at tempo effort in 5:05,5:08,4:58, then 1 easy lap to cool down in 6:48, back home in 7:04. I felt good, but was huffing and puffing more than necessary, and I can see why, the pace was faster than I normally do in this terrain, I think I should run longer instead of faster, but I am not looking at the watch during the run, so it was purely by effort, I need to go out slower and do the tempo longer. Anyway, I am happy because without forcing the pace, I am running faster, eventhough my easy pace is so slow sometimes, it does not seem to hinder my faster paces.
Good workout in, a bit tired at the end, but feeling strong. 5 runs this week, and feeling really good despite the workload at work and the stress that I am getting from it, its not affecting my running though!
Have a great Sunday!
I headed out to the conservatory easy , then did 1 more easy lap to complete my warm up, then did 3k at tempo effort, which I think it was harder than I should have, then did 1 more easy lap, and headed back home to finish 7.5k in 44:28. Did 2 x 100s strides in the last 500m to loosen up the legs, since they were heavy and somewhat uncoordinated on the way home!
Splits were 8:08 to get to the conservatory, 1 easy lap in 6:39, then 3laps at tempo effort in 5:05,5:08,4:58, then 1 easy lap to cool down in 6:48, back home in 7:04. I felt good, but was huffing and puffing more than necessary, and I can see why, the pace was faster than I normally do in this terrain, I think I should run longer instead of faster, but I am not looking at the watch during the run, so it was purely by effort, I need to go out slower and do the tempo longer. Anyway, I am happy because without forcing the pace, I am running faster, eventhough my easy pace is so slow sometimes, it does not seem to hinder my faster paces.
Good workout in, a bit tired at the end, but feeling strong. 5 runs this week, and feeling really good despite the workload at work and the stress that I am getting from it, its not affecting my running though!
Have a great Sunday!
sábado, 9 de julio de 2016
Very easy run
Today I headed out to run later than planned, I went out running at 7:10 p.m. or so, a bit later for a Saturday, but I knew that there ( in the conservatory) were going to be people and a lot of kids, thats how it played out.
I went out easy and was feeling a bit full in the stomach for the first 20 mins, after that I felt pretty good, but kept the pace very easy though. I want to do some tempo tomorrow. However, at the end of the run when I looked at my watch, I was surprised with the time, I honestly thought that I was going faster, but hey, effort is what really matters and I felt really good and easy.
7.5k total in 48:29, with 5 laps in the park from 6:34 the slowest lap to 6:25 the fastest, nothing to be surprised about. Weather was a bit hot, but managable.
Happy to have run and very greatful!
Have a great Saturday!
I went out easy and was feeling a bit full in the stomach for the first 20 mins, after that I felt pretty good, but kept the pace very easy though. I want to do some tempo tomorrow. However, at the end of the run when I looked at my watch, I was surprised with the time, I honestly thought that I was going faster, but hey, effort is what really matters and I felt really good and easy.
7.5k total in 48:29, with 5 laps in the park from 6:34 the slowest lap to 6:25 the fastest, nothing to be surprised about. Weather was a bit hot, but managable.
Happy to have run and very greatful!
Have a great Saturday!
jueves, 7 de julio de 2016
Easy run with fast finish after long day at work
Today it was intense at work, so I leave at 6:40 p.m. , so that means no time to relax between work and my run, I find it a good thing,no time to consider the run or not. So as soon as I got home at 7:15 p.m. I got dressed and headed out.
The plan today was to run easy, but I felt so good, that I needed to do at least 1k fast and thats what I did, the last km at interval pace, huffing and puffing , but without losing my form.
Got there in 8:06, then 6 laps in 6:11,6:04,6:09,6:12,6:11,4:32. The pace reflected how fresh I felt, I always start around 15 seconds slower per lap, I have to admit that another runner had a gap on me of 10m and I sped up to match him so that I did not run alone, then basically waited for him for 2 laps before I never see him again, He stopped or something. I was holding back because on Saturdays I do my tempo runs, and I only have 1.5 days till Saturday.
But in the other hand, I thought that I felt so good and I rested yesterday and probably will rest tomorrow so what the heck, with 1 lap to go I really increased the pace and after that lap I continued at that pace/effort for 100m more , before slowing down to a jog to finish the 7.5k in 45:20, of course I always say 7.5k, but I think its a bit more, but who cares.
7.5k in the books, feeling very good although very stressful day at work, and probably the sressful days will continue, but as I have said before, that does not have to do with your running, you might have a very heavy day at work, but your run might be the opposite. The opposite scenario is also true, ha.
Have a great Thursday!
The plan today was to run easy, but I felt so good, that I needed to do at least 1k fast and thats what I did, the last km at interval pace, huffing and puffing , but without losing my form.
Got there in 8:06, then 6 laps in 6:11,6:04,6:09,6:12,6:11,4:32. The pace reflected how fresh I felt, I always start around 15 seconds slower per lap, I have to admit that another runner had a gap on me of 10m and I sped up to match him so that I did not run alone, then basically waited for him for 2 laps before I never see him again, He stopped or something. I was holding back because on Saturdays I do my tempo runs, and I only have 1.5 days till Saturday.
But in the other hand, I thought that I felt so good and I rested yesterday and probably will rest tomorrow so what the heck, with 1 lap to go I really increased the pace and after that lap I continued at that pace/effort for 100m more , before slowing down to a jog to finish the 7.5k in 45:20, of course I always say 7.5k, but I think its a bit more, but who cares.
7.5k in the books, feeling very good although very stressful day at work, and probably the sressful days will continue, but as I have said before, that does not have to do with your running, you might have a very heavy day at work, but your run might be the opposite. The opposite scenario is also true, ha.
Have a great Thursday!
martes, 5 de julio de 2016
Easy watchless evening rainy run
Today after work I was unsure if I was going to be able to run because the whole had been raining and even on my way home from work just minutes before my run it started raining hard, so I was considering to run or not.
I took a short nap, and at 7:20 p.m. I headed out because it was not raining, so why not get out and run some. I went out to the conservatory watchless at an easy pace and did 5 laps, then came back home and completed the 7.5k.
The achilles bothered me some today, not too much, but it was present. That thing dissapear in the last couple of laps and I felt the best during those laps. I finally could get into a groove, because the first few laps, although I did not feel bad, I was not feeling great either, but luckily that changed in the last 2 laps.
Good and easy run, another run in the books!!7.5total!
Have a great rainy Tuesday!
I took a short nap, and at 7:20 p.m. I headed out because it was not raining, so why not get out and run some. I went out to the conservatory watchless at an easy pace and did 5 laps, then came back home and completed the 7.5k.
The achilles bothered me some today, not too much, but it was present. That thing dissapear in the last couple of laps and I felt the best during those laps. I finally could get into a groove, because the first few laps, although I did not feel bad, I was not feeling great either, but luckily that changed in the last 2 laps.
Good and easy run, another run in the books!!7.5total!
Have a great rainy Tuesday!
lunes, 4 de julio de 2016
Zapping the zero
Yesterday I ran in the evening, around 6:15 p.m. Went out to the conservatory and did 5 laps easy for a total of .5k finishing here at home. Total time was 47:28 and laps were 6:28 down to 6:19, very relaxed and fresh despite doing a tempo run the the day before. I really did not feel sore, as opposed to last week where I felt very sore the day after the tempo, and the tempo was slower. This week I felt normal the day after and much more fresh. Felt good and happy to have run.
Today after work I went out at 6:50 pm. to the conservatory to do another easy run, did 6 laps and 90 seconds to finish there and to complete the 7.5k. total time was 46:20 or so. Laps were 6:29,6:26,6:18,6:18,6:08,4:59. Yeah that 4:59 surprised me, but I wanted to do strides or something fast but not too taxing in the last lap, just before the last lap, a very fast runner that always passes me like I am walking, passed me and I tried to follow him, just could follow him for 200-300, then I gave up, I did not want to turn this into a workout. Ran easy for 100m, then accelerated again for 200s or so, decreased speed again, and then accelerated again, but a much more controlled and sustained pace, then did 90 secs very easy after that lap. I did not look at the watch, I just see splits post run, and I was somewhat suprised to have run sub 5 mins in the last lap, given the segment where I ran very slow, maybe in the fast segmens I really pushed.
As I type this, I dont feel any soreness, so I hope it continues that way, since I want to to a workout on Wednesday. Felt good today, but since I started I was having problems in my right achilles, that felt a bit unconfortable at times. I hope its nothing to worry about!
Have a great start to the week!
Today after work I went out at 6:50 pm. to the conservatory to do another easy run, did 6 laps and 90 seconds to finish there and to complete the 7.5k. total time was 46:20 or so. Laps were 6:29,6:26,6:18,6:18,6:08,4:59. Yeah that 4:59 surprised me, but I wanted to do strides or something fast but not too taxing in the last lap, just before the last lap, a very fast runner that always passes me like I am walking, passed me and I tried to follow him, just could follow him for 200-300, then I gave up, I did not want to turn this into a workout. Ran easy for 100m, then accelerated again for 200s or so, decreased speed again, and then accelerated again, but a much more controlled and sustained pace, then did 90 secs very easy after that lap. I did not look at the watch, I just see splits post run, and I was somewhat suprised to have run sub 5 mins in the last lap, given the segment where I ran very slow, maybe in the fast segmens I really pushed.
As I type this, I dont feel any soreness, so I hope it continues that way, since I want to to a workout on Wednesday. Felt good today, but since I started I was having problems in my right achilles, that felt a bit unconfortable at times. I hope its nothing to worry about!
Have a great start to the week!
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