Today I ran in the evening, at 5:45 p.m., I headed out to the conservatory with my father. The plan today was to run easy hopefully with him, but that was not the case. As soon as We headed out He built a gap and got bigger from there, I was feeling pretty tired and a bit full from all the food that I ate today.
I kept the effort very easy, but even then I was huffing and puffing, it seems that Sunday`s workout and yesterday`s " long run" really taxed my body, so I think that its good that I am tired, because then I would be stronger. Of course, that is not easy to understand when your father of 62 years of age, is running faster than you, even on easy days. Actually this is the first run of the week for him.
We did 5 laps in the conservatory, He finished in 46:15-46:25 for 7.5k. I finished a while back in 47:55. When He finished, He just feel down to the floor and really hurt his knee, hope that He can run tomorrow with no problems. Splits per lap were 7:59 to get to the conservatory, then 5 laps in 6:34,6:26,6:22,6:26.6:24.
I am planning a mixed workout tomorrow, but if during the warm up I feel really tired, I will skip the workout, no need to rush things, I just need to absorb the training and keep moving forward.
Have a great Thursday
jueves, 27 de abril de 2017
miércoles, 26 de abril de 2017
Morning "Long run"
Yesterday I took the day off. I had 6 days running in a row, so it was time to rest, yea at my level (slow) that is the most appropiate thing.
Today I wanted to wake up early and do 11k to the mirador in a falt terrain, that would count as my long run, I was a little anxious, because I have not run such a distance in quiet a while, but I did not wake up that early to go to the mirador, so I had to do it in the conservatory, which has 2 hills per each km, so around 20 hills, muich more difficult than the mirador in all aspect, mentally and physically, its not easy to run 1k laps on end, complete a long run ( in my book).
So it was really a battle, at times I just wanted to quit and do my normal run of 7.5k, but I hung on, and battled it out through the heat and mental pain that I was embracing. I did 8 laps in the conservatory and when I got home I had 10.5k, so I needed 3 more mins to complete the 11k. Those 3 mins were the longest in a long time, I was just wanted to get done.
I am glad that I stayed strong and completed my distance, it was definetely not easy, but I did it. I was soaking wet at the end, the heat and humidity were awful, and that made the run just worse.
Splits were: 7:55 to get to the conservatory ( had some traffic problems), then did 8 laps in 6:42,6:35,6:33,6:28,6:28,6:22,6:20,6:21,7:15( to get home), and 3 more mins to complete the 11k. Total time was 70:53.
In my opinion, it was very slow, but I really wanted to make my laps after the halfway sub 6:10 per lap, but the legs did not want to go faster than 6:20.
However, I am happy to have completed the distance, and I ll build up the distance, so sooner or later I am able to do a half marathon in practice, its been a while since I have run more than 20k, I would say the last time I did it was in my half marathon race in 2009.
I think the long run would be key if I want to get back to my old PR`s or at least close to that. I need to keep working all systems though, because I dont want to become an exter at jogging and when its time to push the envelope, I could not.
Need to find another route also, do laps and laps and laps there its not pretty.
I started this run at 7:13 a.m.
Have a great Humpday!
Today I wanted to wake up early and do 11k to the mirador in a falt terrain, that would count as my long run, I was a little anxious, because I have not run such a distance in quiet a while, but I did not wake up that early to go to the mirador, so I had to do it in the conservatory, which has 2 hills per each km, so around 20 hills, muich more difficult than the mirador in all aspect, mentally and physically, its not easy to run 1k laps on end, complete a long run ( in my book).
So it was really a battle, at times I just wanted to quit and do my normal run of 7.5k, but I hung on, and battled it out through the heat and mental pain that I was embracing. I did 8 laps in the conservatory and when I got home I had 10.5k, so I needed 3 more mins to complete the 11k. Those 3 mins were the longest in a long time, I was just wanted to get done.
I am glad that I stayed strong and completed my distance, it was definetely not easy, but I did it. I was soaking wet at the end, the heat and humidity were awful, and that made the run just worse.
Splits were: 7:55 to get to the conservatory ( had some traffic problems), then did 8 laps in 6:42,6:35,6:33,6:28,6:28,6:22,6:20,6:21,7:15( to get home), and 3 more mins to complete the 11k. Total time was 70:53.
In my opinion, it was very slow, but I really wanted to make my laps after the halfway sub 6:10 per lap, but the legs did not want to go faster than 6:20.
However, I am happy to have completed the distance, and I ll build up the distance, so sooner or later I am able to do a half marathon in practice, its been a while since I have run more than 20k, I would say the last time I did it was in my half marathon race in 2009.
I think the long run would be key if I want to get back to my old PR`s or at least close to that. I need to keep working all systems though, because I dont want to become an exter at jogging and when its time to push the envelope, I could not.
Need to find another route also, do laps and laps and laps there its not pretty.
I started this run at 7:13 a.m.
Have a great Humpday!
lunes, 24 de abril de 2017
Easy recovery run?
This evening I could find a groove where it was not raining, so at 6:00 p.m. I headed out to the conservatory at a very easy pace to recover from yesterday`s session. However, this run was anything, but easy.
I was super tired, and the calves felt very tight, it seems that this rainy weather and the high humidity really get the best of me. I only felt better in the last lap and on the way home where I could loosen up a bit. Just put the watch on time of day and did not take splits, I knew that this run was going to be difficult.
I finished the 7.5k in 49:28. I dont remember the last time that I ran that slow in 7.5k, but anyway the effort was there, and those repeats really taxed my system.
Tomorrow I ll rest, as I do have 6 days in a row running, which a lot for me. On Wednesday I ll try a longer run, its been a while since I have run more than 9-10k, so I ll give it a try, this is an aerobic sport after all.
Have a great start to the week!
I was super tired, and the calves felt very tight, it seems that this rainy weather and the high humidity really get the best of me. I only felt better in the last lap and on the way home where I could loosen up a bit. Just put the watch on time of day and did not take splits, I knew that this run was going to be difficult.
I finished the 7.5k in 49:28. I dont remember the last time that I ran that slow in 7.5k, but anyway the effort was there, and those repeats really taxed my system.
Tomorrow I ll rest, as I do have 6 days in a row running, which a lot for me. On Wednesday I ll try a longer run, its been a while since I have run more than 9-10k, so I ll give it a try, this is an aerobic sport after all.
Have a great start to the week!
domingo, 23 de abril de 2017
Feeling better:400s repeats
Today I woke up feeling a bit sore, but hey, I had been running pretty easy for the last couple of days, so I had to do something harder today, so I opted with my A plan to do my 400s repeats eventhough the roads were completely wet.
I went out with my father to the mirador, and when I ran the uphill I am usually dead and my calves screaming because of the tightness, today I felt really, good and realized that it could be a ver good day, from km 2-3, I did 4 x 10-15 seconds pick ups. Not mile pace, but a bit slower.
Warmed up 3k to the mirador in 18:56, stopped a bit, laced my shoes, the workout planned was 6 x 400s with 200s jog in between, and I decided to not look at the watch during the workout and see the splits post run at home. That is what I did, 1st repeat, fell under control, no that fast, but effort was there, 2nd repeat felt a bit harder, but still under control, 3rd and 4rd I was feeling it, but still not struggling, on 5th and 5th repeat, I tried to relax for the first 200s and really increased effort in the last 200s, I was getting pretty tired after the 4th one, but I had the strength to complete 6th repeat, as opossed to last week where I did 4 repeats and was dead.
I think that the body found its own rythm, and after the first one it automatically put its own effort, so the 6th repeat could be completed at the desired effort.
After the 6th repeat, I walked a couple of mins, since I was huffing and puffing, then the 3k cool down to home started, 19:20 for the 3k cool down.
As I was drinking water at home, I looked at the splits for the first time and they were: 1:45,1:45,1:43,1:45,1:47,1:49. Pretty even splits, but as I suspected, in the last 2 repeats I was tired. A lot of work to do, but at least the effort was there.
Although I got a lot of work to do, I feel happy, because I felt strong and felt good overall, that is a good sign!
Very rainy day and it seems that I will stay at home once again!
Have a great Sunday folks!
I went out with my father to the mirador, and when I ran the uphill I am usually dead and my calves screaming because of the tightness, today I felt really, good and realized that it could be a ver good day, from km 2-3, I did 4 x 10-15 seconds pick ups. Not mile pace, but a bit slower.
Warmed up 3k to the mirador in 18:56, stopped a bit, laced my shoes, the workout planned was 6 x 400s with 200s jog in between, and I decided to not look at the watch during the workout and see the splits post run at home. That is what I did, 1st repeat, fell under control, no that fast, but effort was there, 2nd repeat felt a bit harder, but still under control, 3rd and 4rd I was feeling it, but still not struggling, on 5th and 5th repeat, I tried to relax for the first 200s and really increased effort in the last 200s, I was getting pretty tired after the 4th one, but I had the strength to complete 6th repeat, as opossed to last week where I did 4 repeats and was dead.
I think that the body found its own rythm, and after the first one it automatically put its own effort, so the 6th repeat could be completed at the desired effort.
After the 6th repeat, I walked a couple of mins, since I was huffing and puffing, then the 3k cool down to home started, 19:20 for the 3k cool down.
As I was drinking water at home, I looked at the splits for the first time and they were: 1:45,1:45,1:43,1:45,1:47,1:49. Pretty even splits, but as I suspected, in the last 2 repeats I was tired. A lot of work to do, but at least the effort was there.
Although I got a lot of work to do, I feel happy, because I felt strong and felt good overall, that is a good sign!
Very rainy day and it seems that I will stay at home once again!
Have a great Sunday folks!
sábado, 22 de abril de 2017
A couple of easy recovery runs
On Friday eveining at 6:30 p.m. I headed out to the conservatory and did 5 laps easy, finished 7.5k in 47:17.
On Saturday Morning I went out with my father at 7:00 a.m. or just before, to the conservatory, but He was a head right off the bat, He built a gap and never I could bridge it. I just ran pretty easy to get ready for tomorrow`s 400s. Did 5 laps in the conservatory.
I finshed the 7.5k in 47:03, while my father finished in 46:40. I dont know but I am feeling sore, my quads are killing me , dont know the reason, I cut the tempo run short, and the pace was pretty slow to accumulate lactic acid in the muscles, then after 2 days pretty easy, the soreness is there, but anyway, I ll hit my 400s tomorrow, or least I ll start the workout, I wont be stupid either if things dont click.
I think the heat has to do with that, too hot even on rainy days.
Have a great Saturday!
On Saturday Morning I went out with my father at 7:00 a.m. or just before, to the conservatory, but He was a head right off the bat, He built a gap and never I could bridge it. I just ran pretty easy to get ready for tomorrow`s 400s. Did 5 laps in the conservatory.
I finshed the 7.5k in 47:03, while my father finished in 46:40. I dont know but I am feeling sore, my quads are killing me , dont know the reason, I cut the tempo run short, and the pace was pretty slow to accumulate lactic acid in the muscles, then after 2 days pretty easy, the soreness is there, but anyway, I ll hit my 400s tomorrow, or least I ll start the workout, I wont be stupid either if things dont click.
I think the heat has to do with that, too hot even on rainy days.
Have a great Saturday!
jueves, 20 de abril de 2017
Tempo run Failed
Today I ran at 5:50 p.m. or so, I wanted to do a tempo run of 4 laps in the conservatory at 5:20 per lap/km. That sounded very managable for me, heck I have run 7.5k a that pace a couple of months ago.
The day was rainy, but it was pretty hot, I warmed up to the conservatory, did 1 lap easy, and then started the tempo run, after the first lap I was huffing and puffing a lot, and it was difficult to maintain pace, first lap came in 5:22, I continued on and the breathing became more noticeable as workout progressed, after the second lap in 5:16, but with the left quad burned out, I decided to just quit the workout, complete the remaining 2 laps easy and head home for a cool down.
I felt like I was running sub 5 min per km, the effort was high and my breathing could tell it, I tried, but I failed, on to the next one.
46:57 for 7.5k.
Have a great Thursday!
The day was rainy, but it was pretty hot, I warmed up to the conservatory, did 1 lap easy, and then started the tempo run, after the first lap I was huffing and puffing a lot, and it was difficult to maintain pace, first lap came in 5:22, I continued on and the breathing became more noticeable as workout progressed, after the second lap in 5:16, but with the left quad burned out, I decided to just quit the workout, complete the remaining 2 laps easy and head home for a cool down.
I felt like I was running sub 5 min per km, the effort was high and my breathing could tell it, I tried, but I failed, on to the next one.
46:57 for 7.5k.
Have a great Thursday!
miércoles, 19 de abril de 2017
Recovery run
I did not run on Monday and Tuesday. Monday was a planned rest day, but Tuesday I was going to run in the afternoon, but the rain did not let me.
So Today (Wednesday), I was out at 8:00 a.m., to avoid the rain in the evening, the plan was to run easy to prepare for my " tempo" run tomorrow. This run was all, but easy, I got to the conservatory just fine in 7:46, then decided to not look at the watch.
The first 3 laps in the conservatory were difficutl, although the effort was easy, I had both of my calves very tight, which is a pain the arse, with every step.I knew that they were loosening up anytime during the run, so I kept my goal to do 7.5k.
In the last 2 laps in the conservatory, I loosened up, but still kept the effort easy, finished feeling pretty good, but the run overall was pretty slow, finished 7.5k @48:21. The weather was a bit hot, but cloudy.
Tomorrow I ll try to run 4 laps in 5:20 per km, that would be a piece of cake, but given my actual fitness, I am not so sure. Probably I should take it easy, but I cant keep training like that, so no matter what, if cant hit my goal times, the effort will be sure there. Sounds stupid, but pussyness has to end.
Have a great Wednesday!
So Today (Wednesday), I was out at 8:00 a.m., to avoid the rain in the evening, the plan was to run easy to prepare for my " tempo" run tomorrow. This run was all, but easy, I got to the conservatory just fine in 7:46, then decided to not look at the watch.
The first 3 laps in the conservatory were difficutl, although the effort was easy, I had both of my calves very tight, which is a pain the arse, with every step.I knew that they were loosening up anytime during the run, so I kept my goal to do 7.5k.
In the last 2 laps in the conservatory, I loosened up, but still kept the effort easy, finished feeling pretty good, but the run overall was pretty slow, finished 7.5k @48:21. The weather was a bit hot, but cloudy.
Tomorrow I ll try to run 4 laps in 5:20 per km, that would be a piece of cake, but given my actual fitness, I am not so sure. Probably I should take it easy, but I cant keep training like that, so no matter what, if cant hit my goal times, the effort will be sure there. Sounds stupid, but pussyness has to end.
Have a great Wednesday!
Suscribirse a:
Entradas (Atom)
