Yes I have been running. No rest for the wicked man, lol!
On Monday - I took the day off as usual. No soreness at all, maybe a Little bit, but it was more like a normal workout and nothing compared to the 15k last week.
Tuesday - No soreness, but a lot of tightness, nonetheless a Good run. Did 9 laps in the Blasco park and from laps 6-8 I did 6 strides, felt really Good that day. Ran 49:30 total time. Laps from 6 to 8 were in 9:48, so a bit fast, maybe I over did it in the strides. Then the last lap did 5:26. 8 laps came in 44:03. Felt really strong at the end. I did this run after work at 7 something p.m.
Wednesday - I was not sure if doing a legit workout after running a race on Sunday, I always do a fartlek type of workout after a race, but this time around as I said there was not soreness at all and I felt Good to go. However, I did intervals in the Blasco park, the plan was to run 4 x 1 lap (900m) and then do another of repeat of 2 mins. The splits were not bad, but I was not having it, heavy legs and the hamstrings very tight, especially the left one where it started to bother me during the 5k race on Sunday. I hope that is muscular and not a pulled muscle. My legs felt really heavy and the breathing was harder tan I would want, maybe I was a bit tired from the race. Splits were 3:50,3:55,3:49,3:47 and hammered the 2 mins repeats. In the second repeat I decided to ease up a bit as I was not feeling well in the first one for the reasons above. Anyway, completed the workout and the stimulus was there. 15 mins warm up and 15 mins cool down. Total time was 61:Xx mins. So I think it was around 10k. This workout was done at 7:00 p.m.
Thursday - After work again at 7:15 p.m. I headed out to the Blasco park and did 8 easy laps there, total time was 45:11, 22:21 second half. Felt Good, but sluggish and tight. Can feel the hamstring very tight. Anyway, another run in the books.
Friday - After work again, headed out again to the Blasco park, but only did 6 laps as my usual Friday`s . Did 34:06 for 5.4k. Felt sluggish in the first lap, but then felt better, however, the hamstrings still very tight.
Saturday( today), I am going to head out to the Turia park this afternoon to do my tempo run, not sure how long it Will be, depending on the hamstring and how Good I feel, maybe I Will do 5k tempo at whatever pace my body respond today.
sábado, 29 de febrero de 2020
domingo, 23 de febrero de 2020
Never stop running 5k race
Today I raced the 5k never stop running. My goal for this race was to run 22:30 or faster. I ran 22:32 so not so bad. However, throughout the race I felt that I was going way faster, I thought that I was running 21:Xx pace, so when I saw the finishing clock, I was kind of surprised. I Will give more details later. My brother ran 24:12.
sábado, 22 de febrero de 2020
Catching up
Yes, I have been running, but the running has been pretty easy, trying to get this soreness out of my system.
Wednesday -After work at 7:15 p.m. I did 8 laps in the Blasco park in 45:35. This time the pace was much more even than Tuesday. Still a sore. I dont remember the last time that I was so sore for that long.
Thursday - Again after work at 7:20 p.m.I did 9 laps in the Blasco park. From laps 6-8 I did 6 strides and felt Good on those, but still felt some soreness, but I think that the strides Will take care of that. I did 8.1k in 50:25. Felt Good and strong.
Friday - After work again at 7:15 p.m. I did 8 laps again in the Blasco park. Kept the effort really and did 45:40 for 8 laps (7.2k). Felt really Good and easy. Weather was Good.
Today I headed out for my shake out run at 10:30 a.m. fasted, I just did 6 laps in 33:42, which is around 5.4k total. First lap was 5:46 and then ran faster and faster, but keeping the effort real easy. I am Racing a 5k tomorrow as I said, last year 23:00, this is the first time that I run a race in Valencia twice and could compare 2 races from one year to the next, running sub 23 mins should be an indication of improvement but during the summer of last year I ran low 22 mins, so right now I think I am slower than that (albeit stronger). To be honest, the goal is to run around 22:30, I think I can do that, but I dont have pressure, because the important race for me was last week`s 15k race where I wanted to do well, and I did well according to my own training and capabilities. The soreness is gone by now and I think I am ready, but I think during the race I Will know if I am still tired from last weekend`s race or not, either way I Will run by best for the day. Its Good that my brother is running it too.
Wednesday -After work at 7:15 p.m. I did 8 laps in the Blasco park in 45:35. This time the pace was much more even than Tuesday. Still a sore. I dont remember the last time that I was so sore for that long.
Thursday - Again after work at 7:20 p.m.I did 9 laps in the Blasco park. From laps 6-8 I did 6 strides and felt Good on those, but still felt some soreness, but I think that the strides Will take care of that. I did 8.1k in 50:25. Felt Good and strong.
Friday - After work again at 7:15 p.m. I did 8 laps again in the Blasco park. Kept the effort really and did 45:40 for 8 laps (7.2k). Felt really Good and easy. Weather was Good.
Today I headed out for my shake out run at 10:30 a.m. fasted, I just did 6 laps in 33:42, which is around 5.4k total. First lap was 5:46 and then ran faster and faster, but keeping the effort real easy. I am Racing a 5k tomorrow as I said, last year 23:00, this is the first time that I run a race in Valencia twice and could compare 2 races from one year to the next, running sub 23 mins should be an indication of improvement but during the summer of last year I ran low 22 mins, so right now I think I am slower than that (albeit stronger). To be honest, the goal is to run around 22:30, I think I can do that, but I dont have pressure, because the important race for me was last week`s 15k race where I wanted to do well, and I did well according to my own training and capabilities. The soreness is gone by now and I think I am ready, but I think during the race I Will know if I am still tired from last weekend`s race or not, either way I Will run by best for the day. Its Good that my brother is running it too.
martes, 18 de febrero de 2020
Zapping the zero
The training has to continue. I rested yesterday, just because I rest on Mondays. I was very sore yesterday and was very sore today, even walking is a pain, let alone get up and get down the stairs. I looked like a very old man.
Today I was back to training after work at 07:15 p.m. the first 100-200m were very painful, dont remember the last time I was that sore, anyway, as son as I warmed up I felt just fine, kept the pace very easy, but in the last 2.5 laps a gal was running alongside at a Good clip and I wanted to get this done, so Increased pace. Maybe I increased it more tan Necessary. Both halves were in 24:00 and 21:19, finished in 45:19 for 8 laps. I needed that run, my legs feel much better now and less sore, I think the soreness Will decrease from now on. The last lap I think was sub 5 mins today. All in all felt pretty Good once I warmed up eventhough that the day at work was complicated today.
This week I wont do hard workouts, just running easy to recover from Sunday`s race and to prepare for Sunday`s 5k " never stop running", last year I did 23:00 in that same very 5k. I hope to run 22:30 or less on Sunday, I am in much better shape this year than last year and I know the course. I hope not to be sore by then.
Have a great start to the week.
Today I was back to training after work at 07:15 p.m. the first 100-200m were very painful, dont remember the last time I was that sore, anyway, as son as I warmed up I felt just fine, kept the pace very easy, but in the last 2.5 laps a gal was running alongside at a Good clip and I wanted to get this done, so Increased pace. Maybe I increased it more tan Necessary. Both halves were in 24:00 and 21:19, finished in 45:19 for 8 laps. I needed that run, my legs feel much better now and less sore, I think the soreness Will decrease from now on. The last lap I think was sub 5 mins today. All in all felt pretty Good once I warmed up eventhough that the day at work was complicated today.
This week I wont do hard workouts, just running easy to recover from Sunday`s race and to prepare for Sunday`s 5k " never stop running", last year I did 23:00 in that same very 5k. I hope to run 22:30 or less on Sunday, I am in much better shape this year than last year and I know the course. I hope not to be sore by then.
Have a great start to the week.
15k Abierta al Mar: 1:13:17
On Sunday ( I write this on Saturday of next week) I raced the 15k Abierta al mar here in Valencia. This was a race that I have in sight from the beginning of the year, I just liked the course, I have missed the half maratón which is run in the city, so I wanted to run a " long" race in the city. The course was great and the weather was great also. The support in the streets was not so great, very few people encouraging, as opposed to the half maratón where my brother told that every corner of both sides of the streets are full of people cheering you on. This was not the case, but anyway, I enjoyed this race a lot and was very satisfied with the result.
I woke up at 6:30 a.m. and inmedately ate a peanut butter sándwich, I was not hungry at all and even I forced it down, but I knew that I need that energy, especially after the 10k, so I ate it. It seems that it worked because I felt strong throughout and I never experience what they call " the Wall". Even my 5k splits were very even and I even negative Split.
I met my brother on my way to the race, I got there walking, then I did a easy warm up, no strides today, since I just wanted to do something as a warm up and to find the pace during the race, meaning that the first km of the race or so would be my warm up. Jogging back and forth, I think I ran about 1 mile of warm up. Then entered the corrals with 20+ mins to go.
I race without a watch so I was just looking at other people`s watch to know how much until the gun time. Finally we were off and I went out very relaxed and the pace felt very easy, but I just saw the 4:30 per km right ahead of me in the first 300-400s so I dialed back a bit, a lot of people started to passing me, but that was the case throughout the race. I just let my own body find its pace. In the first 2 kms I felt really Good and could talk confortably. I knew that I was at my goal pace because I never saw the 5:00 per km pacer passed me, so I told to myself in the whole race, as long as that pacer dont pass you you are own pace, luckily that never happened and I surprised myself with 73:17. In the first 3k I still felt very relaxed, miss the 4k and when I crossed the 5k, first wáter station and first Split mat, I forced myself to increase a bit the effort at least to maintain the pace. In the 8k I felt Good and I wanted to accelerate, but hold myself back, telling myself that if in the last 5k you have something, use it the, 8k is still too early and luckily I did that. When I crossed the 10k, the plas was to accelerate because I felt excellent aerobically, but after the 10k my legs got heavier and heavier and I just could maintain pace, increasing effort to maintain pace. I n the 11k a couple of guys passed me and I tried mybest to not lose contact, but the pace that they were running was much faster. We passed the 12k and I just wanted to get this thing done. Then when we were in the maritime path you can smell the finish with 1 mile to go, at that point I decided to give what I have left. The last km is all straight and you can see the finish line in the distance, but if you sprint ahead of time you could burn yourself out, so I waited until I could see the finish clock clearly and it was time to sprint. I passed a big group and saw my brother that gave me a hi5, I knew that would run 73 mins I was very happy. I felt awesome when I finished. I felt very strong, but my legs would not go any faster, but I could talk the whole race without problems, I even encouraged some runners that were clearly fading. However, I Will try to go with a more agressive attitude in the 5k, concentrating in my own race and spending my energy as Smart as posible.
The oficial results presented splits every 5 kms, mine were :24:46 , 24:18, 24:22, so as you can see they were pretty even. I think the first Split include the seconds you were back when the gun went off, because I dont think my pace change much from the first 5k to the second 5k. I was just only 10 seconds back when the gun went off. Very happy with the way I ran this race, and as you can see it was not far off than my current 5k tempos were I am running 23 highs on the 6k 2 weeks prior I ran what I ran here, I did it in a 6k tempo run huffing and puffing and in this race I was not even breathing hard. I dont know the reason, if I taper the same way for my races and workouts, the reason could be that I train alone 99 percent of the time and when its race time you have hundreds of people and the pace feels way easier than in training, so I use that for my advantage. I think that if I have worn a watch I would have panicked seeing that I was running at my 5-6k tempos for more than doble the distance. Its Good to race by feel.
I think that the long runs with the progression finish where a big confidence booster as well, I was runninng 5:07 per km at the end of my long runs very easy and the day after my tempo workout, so I was teaching my body to run at a decent pace when tired. Is not optimal to do a progression long right the day after a key workout, but thats how I can structure my week, since I take advantage of weekends where I could run for more time and recover better.
I wanted to do a short cool down, but my cool down was a long walk to home 30-40 mins. I knew that I was going to be very sore for the next several days, because right after the race my quads were burning! Eventhough I am happy with my result, I am kind of dissapointed at the same time. The level here in Valencia is amazing, the time that I ran only put myself in the 1100th pace out of around 6000, I finished in a parade. The weather was 12 Celsius. My PR was run 11 years ago 72:03 and maybe 32 Celius there in the Dominican Republic, which is not the same. I would like to run again there and really compare my current fitness, but running in the caribbean where the temps rise above 30 and the humidity is 90 percent. Even if I run a PR ( like I did in the half maratón), it wont be legit until I run it in the same conditions that were run my PR`s.
I woke up at 6:30 a.m. and inmedately ate a peanut butter sándwich, I was not hungry at all and even I forced it down, but I knew that I need that energy, especially after the 10k, so I ate it. It seems that it worked because I felt strong throughout and I never experience what they call " the Wall". Even my 5k splits were very even and I even negative Split.
I met my brother on my way to the race, I got there walking, then I did a easy warm up, no strides today, since I just wanted to do something as a warm up and to find the pace during the race, meaning that the first km of the race or so would be my warm up. Jogging back and forth, I think I ran about 1 mile of warm up. Then entered the corrals with 20+ mins to go.
I race without a watch so I was just looking at other people`s watch to know how much until the gun time. Finally we were off and I went out very relaxed and the pace felt very easy, but I just saw the 4:30 per km right ahead of me in the first 300-400s so I dialed back a bit, a lot of people started to passing me, but that was the case throughout the race. I just let my own body find its pace. In the first 2 kms I felt really Good and could talk confortably. I knew that I was at my goal pace because I never saw the 5:00 per km pacer passed me, so I told to myself in the whole race, as long as that pacer dont pass you you are own pace, luckily that never happened and I surprised myself with 73:17. In the first 3k I still felt very relaxed, miss the 4k and when I crossed the 5k, first wáter station and first Split mat, I forced myself to increase a bit the effort at least to maintain the pace. In the 8k I felt Good and I wanted to accelerate, but hold myself back, telling myself that if in the last 5k you have something, use it the, 8k is still too early and luckily I did that. When I crossed the 10k, the plas was to accelerate because I felt excellent aerobically, but after the 10k my legs got heavier and heavier and I just could maintain pace, increasing effort to maintain pace. I n the 11k a couple of guys passed me and I tried mybest to not lose contact, but the pace that they were running was much faster. We passed the 12k and I just wanted to get this thing done. Then when we were in the maritime path you can smell the finish with 1 mile to go, at that point I decided to give what I have left. The last km is all straight and you can see the finish line in the distance, but if you sprint ahead of time you could burn yourself out, so I waited until I could see the finish clock clearly and it was time to sprint. I passed a big group and saw my brother that gave me a hi5, I knew that would run 73 mins I was very happy. I felt awesome when I finished. I felt very strong, but my legs would not go any faster, but I could talk the whole race without problems, I even encouraged some runners that were clearly fading. However, I Will try to go with a more agressive attitude in the 5k, concentrating in my own race and spending my energy as Smart as posible.
The oficial results presented splits every 5 kms, mine were :24:46 , 24:18, 24:22, so as you can see they were pretty even. I think the first Split include the seconds you were back when the gun went off, because I dont think my pace change much from the first 5k to the second 5k. I was just only 10 seconds back when the gun went off. Very happy with the way I ran this race, and as you can see it was not far off than my current 5k tempos were I am running 23 highs on the 6k 2 weeks prior I ran what I ran here, I did it in a 6k tempo run huffing and puffing and in this race I was not even breathing hard. I dont know the reason, if I taper the same way for my races and workouts, the reason could be that I train alone 99 percent of the time and when its race time you have hundreds of people and the pace feels way easier than in training, so I use that for my advantage. I think that if I have worn a watch I would have panicked seeing that I was running at my 5-6k tempos for more than doble the distance. Its Good to race by feel.
I think that the long runs with the progression finish where a big confidence booster as well, I was runninng 5:07 per km at the end of my long runs very easy and the day after my tempo workout, so I was teaching my body to run at a decent pace when tired. Is not optimal to do a progression long right the day after a key workout, but thats how I can structure my week, since I take advantage of weekends where I could run for more time and recover better.
I wanted to do a short cool down, but my cool down was a long walk to home 30-40 mins. I knew that I was going to be very sore for the next several days, because right after the race my quads were burning! Eventhough I am happy with my result, I am kind of dissapointed at the same time. The level here in Valencia is amazing, the time that I ran only put myself in the 1100th pace out of around 6000, I finished in a parade. The weather was 12 Celsius. My PR was run 11 years ago 72:03 and maybe 32 Celius there in the Dominican Republic, which is not the same. I would like to run again there and really compare my current fitness, but running in the caribbean where the temps rise above 30 and the humidity is 90 percent. Even if I run a PR ( like I did in the half maratón), it wont be legit until I run it in the same conditions that were run my PR`s.
sábado, 15 de febrero de 2020
Catching up
Monday - Planned day off
Tuesday - After work at 7 p.m. I did 9 laps in the Blasco park. Laps from 6 to 8 I did 6 strides. Total time for the 9 laps was 50:15. 8.1k total.
Wednesday - I did my intervals after work at 07:15 p.m. at that time is already dark and is unconfortable to head to the Turia park to do intervals, however, you have to do what you have to do. I felt sluggish before starting, but that always improve once I warm up. Warmed up 15:30, and then started my workout that was 1 x 1600m, 3 x 800s and 2 x 200s. I am getting back to my previous form Little by Little, I felt better about this workout. And the way I felt towards the end. Splits were 6:57, 3:20, 3:18, 3:15, 43, 42. As you can see I got faster as the workout progressed and my legs felt way better too. Cool down 15:50 to home. Around 10.5k total for the day. Did 5 short strides in the warm up
Thursday - After work at 7:30 p.m. I did 8 laps easy (7.2k) in 45:59. Kept the effort really easy to recover. Felt Good at the end. This was in the Blasco park.
Friday - After work at 7:30 p.m. I went out to the Blasco park and did 8 laps, in laps 6-8 did 6 strides to loosen up. FIrst half was 23:09 and the second half was 21:43 because of the strides. I tend to feel much better at the end of runs because I warmed up.
Saturday - I ran at 09:30 a.m. because on Sunday I was Racing a 15k and I wanted to perform well. Did 6 laps in the Blasco park in 33:49. Felt pretty Good and ready to rock and roll.
Tuesday - After work at 7 p.m. I did 9 laps in the Blasco park. Laps from 6 to 8 I did 6 strides. Total time for the 9 laps was 50:15. 8.1k total.
Wednesday - I did my intervals after work at 07:15 p.m. at that time is already dark and is unconfortable to head to the Turia park to do intervals, however, you have to do what you have to do. I felt sluggish before starting, but that always improve once I warm up. Warmed up 15:30, and then started my workout that was 1 x 1600m, 3 x 800s and 2 x 200s. I am getting back to my previous form Little by Little, I felt better about this workout. And the way I felt towards the end. Splits were 6:57, 3:20, 3:18, 3:15, 43, 42. As you can see I got faster as the workout progressed and my legs felt way better too. Cool down 15:50 to home. Around 10.5k total for the day. Did 5 short strides in the warm up
Thursday - After work at 7:30 p.m. I did 8 laps easy (7.2k) in 45:59. Kept the effort really easy to recover. Felt Good at the end. This was in the Blasco park.
Friday - After work at 7:30 p.m. I went out to the Blasco park and did 8 laps, in laps 6-8 did 6 strides to loosen up. FIrst half was 23:09 and the second half was 21:43 because of the strides. I tend to feel much better at the end of runs because I warmed up.
Saturday - I ran at 09:30 a.m. because on Sunday I was Racing a 15k and I wanted to perform well. Did 6 laps in the Blasco park in 33:49. Felt pretty Good and ready to rock and roll.
domingo, 9 de febrero de 2020
90 mins " long" run with last 6k at " half marathon effort"
Today I headed out at 4:30 p.m. to do my long run, I did not have any plans besides running, so I decided to run in the afternoon to break up a Little bit the monotony of the day. When I started I soon discovered that my stomach was still full from lunch, I ate two sándwiches of sausages, cheese, spinach, tomates and 3 eggs splited in the 2 sándwiches. That fills me up a lot. I decided to Exchange dinner for lunch, and to eat lunch at dinner today, since I did not want to spend too much time cooking before my run.
Anyway, I experienced a full stomach for the first 30 mins of the run, but then started to feel better and better until I felt normal again. The pace at the beginning was easy, but once I got to the KM 0 of the Turia park to start my 10k segment, where the first 4 kms were going to be easy and the last 6k were going to be at maratón effort, before cooling down to home for 3k or so.
The splits per km of the 10k that I measured were: 6:05,6:03,5:59,6:03, then started my marathon effort section that in all honestly is not my marathon effort, but its more like my half marathon effort, but I felt Good so I went with it, next 6k were in 5:23,5:20, 5:08, 5:07, 5:10 and 5:07, the last 5k were around 25:50-25:52 or something like that. When I hit the first 2kms of the fast section at 5:20, i thought that I did not have it today and I would not forcé anything since as I said, the priorities are my Wednesday workouts and Saturdays and these progression are just a bonus and depends on how I feel. Apparently, I felt really Good and started to hit 5:00s feeling better and better, felt real Good at te end and I could have kept going. I felt real strong, but decided to leave it at that and not over do things. Did those 10k in 55:30 or something like that. The Good news is that I am feeling very Good at 5:10 per km pace and feeling stronger and stronger in these 80-90 mins long runs. After the 6k progression I ran easy to home to complete the 90 mins. Finish time was around 90:15. Felt awesome at the end. No matter how bad you feel at the beginning, things could change and you could end up feeling fantástic at the end. I did not felt terrible at the beginning, but my stomach was not feeling all right, but once my digestión started during the run ( yeah, running helps with digestión), I started to feel fantastic, plus the weather was Good also, although I sweat like a pig, because I wore a long sleeve t shirt. I was a bit tired from my tempo yesterday, but I could manage the pace very well.
All in all around 15.2-15.5k total. Eventually I want to increase these long runs to 2 hours, to get to another new level where I have not been before.
Anyway, a Good week of training and finally I am getting back to the shape that I want to be in.
6 runs this week.
Anyway, I experienced a full stomach for the first 30 mins of the run, but then started to feel better and better until I felt normal again. The pace at the beginning was easy, but once I got to the KM 0 of the Turia park to start my 10k segment, where the first 4 kms were going to be easy and the last 6k were going to be at maratón effort, before cooling down to home for 3k or so.
The splits per km of the 10k that I measured were: 6:05,6:03,5:59,6:03, then started my marathon effort section that in all honestly is not my marathon effort, but its more like my half marathon effort, but I felt Good so I went with it, next 6k were in 5:23,5:20, 5:08, 5:07, 5:10 and 5:07, the last 5k were around 25:50-25:52 or something like that. When I hit the first 2kms of the fast section at 5:20, i thought that I did not have it today and I would not forcé anything since as I said, the priorities are my Wednesday workouts and Saturdays and these progression are just a bonus and depends on how I feel. Apparently, I felt really Good and started to hit 5:00s feeling better and better, felt real Good at te end and I could have kept going. I felt real strong, but decided to leave it at that and not over do things. Did those 10k in 55:30 or something like that. The Good news is that I am feeling very Good at 5:10 per km pace and feeling stronger and stronger in these 80-90 mins long runs. After the 6k progression I ran easy to home to complete the 90 mins. Finish time was around 90:15. Felt awesome at the end. No matter how bad you feel at the beginning, things could change and you could end up feeling fantástic at the end. I did not felt terrible at the beginning, but my stomach was not feeling all right, but once my digestión started during the run ( yeah, running helps with digestión), I started to feel fantastic, plus the weather was Good also, although I sweat like a pig, because I wore a long sleeve t shirt. I was a bit tired from my tempo yesterday, but I could manage the pace very well.
All in all around 15.2-15.5k total. Eventually I want to increase these long runs to 2 hours, to get to another new level where I have not been before.
Anyway, a Good week of training and finally I am getting back to the shape that I want to be in.
6 runs this week.
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