tag:blogger.com,1999:blog-23277982274366206782024-03-06T00:12:46.077-06:00Correr es mi vicio!This blog primarily is about my running life.Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.comBlogger120125tag:blogger.com,1999:blog-2327798227436620678.post-45475140729988215672014-10-11T13:21:00.004-05:002014-10-11T13:21:43.046-05:00Will not start in Chicago<div dir="ltr" style="text-align: left;" trbidi="on">
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After a long (very long) hiatus my running blog is back. I am not really sure why I didn't write anything on it for 20 months. I started this blog a few years back with two objectives in mind: (i) I wanted to share my running with friends and family, and (ii) I needed to keep a log of my workouts. I will try to keep it alive again. Promise!</div>
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I had an amazing journey from 2009to 2011. Specificity and consistency in my workouts converted me from a middle of the pack runner to a 3:09 marathon runner. But I burned out. Trying to get faster 'all the time', I forgot the body is a machine that needs a tune-up every now and then. I didn't listen to it. Slowly (but surely) I started to miss a workout here and another there, and my body just never recovered from all the pounding of the previous years. Eventually, I lost all the speed and strength we developed in 2009 & 2010. </div>
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I never stopped running (and never will), but I took a long break from racing. I didn't run a marathon in 18 months!!! The itch, however, was always there. In the summer of 2013, I decided to give it another shot. I had already registered for Chicago and wanted to come back strong (not fast). It was a difficult training block but the pateince paid off. I ran 3:18, very far from my PR but not bad after 18 months away from racing and close to zero speed workouts. I tried again in Geneva in May 2014 and ran 3:23. Although my time in GVA wasn't great, I finished in good spirits. The highlight of that race was saying hi to my 13 month old niece at mile 22. I wanted her to see me running a marathon but she was sleeping !!!</div>
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I had the intention of running Chicago again (race is tomorrow 12/10/2014). Instead, I am at home writing this note. Not starting in Chicago was a very difficult decision. Chicago (2013) and Geneva allowed me to understand that I needed to get my speed back. I did plenty of marathon specific workouts, but I ran them slow. I needed to go back to the basics. </div>
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I spent a good portion of the summer trying to get my speed back. All the data suggests that I am faster (perhaps as fast as I used to be in 2009-2010). Yet the focus on speed didn't allow me to do any marathon specific workouts leading up to Chicago. I know I can finish a 26.2 mile race. But I don't run marathons just to finish them. I have enough experience to understand that my training so far will not allow me to run a PR. I will not start tomorrow because my mind is set on going fast (super fast hopefully) in Houston (Jan 18, 2015). In the next 3 weeks, I am going to transition to my 12 week marathon specific training block. I am healthy and ready to truly begin marathon training with hundreds of base miles. I used to peak at 55-60 miles for my marathons. This time my average weekly base mileage since July has been 54, 54!!! Let's hope for a smooth ride. </div>
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Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-77972676768577455342012-12-30T11:21:00.000-06:002012-12-30T11:21:19.436-06:00Bye Bye 2012<div dir="ltr" style="text-align: left;" trbidi="on">
2012 is almost in the books. A difficult year, plagued with injuries and inconsistent running. A 1:27.45 (PR) at the Trenton Half Martahon was the highlight of the year. I am so looking forward to getting my speed and endurance back, but am taking things easy. Developing strength and balance is still #1 on my list. 2013 will be better, I am sure. </div>
Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-51176219890775771332012-08-16T09:44:00.000-05:002012-08-16T09:44:17.508-05:00Three months of training in one post... how efficient!<div dir="ltr" style="text-align: left;" trbidi="on">
No updates to my running blog in 3 months=unacceptable! So, here is one... <div>
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Unlike the previous two build-ups, I am having a very good one this time :))) I took a couple of weeks off after the Vermont City Marathon. I came back to running with very minor problems. I started easy, doing four 35-40 miles weeks with short speed and tempo workouts, but no difficult long runs. In late July, I increased the mileage and intensity of the workouts, including the usual long run in the weekend. Mileage went from 40 to 45-48 miles/week. I had three major goals during those two months: (i) recover my speed, (ii) get stronger and more balanced, and (iii) stay healthy. </div>
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As the weeks went by, my running kept getting better. I started to do longer and better workouts without struggling with the pain I experienced for almost a year. My strides were healthier, my running form was good and my body (in general) was more flexible and stronger. I also noticed that my mindset was different. I recovered the focus, the motivation, and the discipline necessary to train hard for a marathon. As long as I stay healthy, a good fall racing season will follow. </div>
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I know it because in the past two weeks I've done the fastest and hardest workouts in 16 months... and I am doing it in really bad conditions (high heat and humidity). I am back to my usual three quality workouts per week (speed, tempo, long run). I've done 50 miles per week since the beginning of August. This will be the third 50+miles week in a row. I am exactly where I was 11 weeks before running a 3:09 in Eugene (being cautions) and my motivation is great. </div>
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Not sure where my next marathon is going to be. Toronto, Hartford, Amsterdam and Frankfurt are in the list... call me crazy, but if I find a good deal I am going to run in Frankfurt with Patrick Makau :) I have not committed to any marathon because I need to make sure that I am going to be 100% coming race day. In the meantime, I am planning to do a 10 mile race this Sunday (Brooklyn) and a half in September (Philly most likely). Wish me luck!</div>
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Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-78686806954901376452012-06-04T15:31:00.002-05:002012-06-04T15:31:46.497-05:00Vermont marathon and beyond<div dir="ltr" style="text-align: left;" trbidi="on">
My training in the weeks that follow Boston was decent. Although I didn't do speed workouts and/or runs longer than 14 miles, I managed to do 4 consistent weeks of training... . In a way, the decision to DNF in Boston aimed at giving me a chance to complete a decent race before the end of the spring. Three days before the Vermont City marathon I decided to run the race and see where my body is. <div>
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So I packed my bags and drove to Burlington, VT on Memorial day weekend. This time I went to a race with only one expectation: having an enjoyable, decent run. I had no expectation about my time because my training has been very inconsistent since October. I had some good 10-12 mile workouts in the weeks that followed Boston, but I knew I didn't have the stamina to go at that speed for 26 miles. Honestly, the only thought that crossed my mind was to erase the disaster of Berlin. I was in much better shape back on September, I just didn't run a smart race. Anything faster than the 3:33.30 I ran in Berlin was good enough this time. </div>
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The race started slow because I got trapped in the middle of the corral. I couldn't move at all... not surprisingly I opened with a 7:56 mile. Extremely slow to open a race. The next 10-12 miles were much better. As soon as I found space and got into my pace I posted several miles in the 7:20s and 7:30s, but the hilly course and the lack of consistent training got me in the second half of the course. Specifically in the last 5 miles. I ran slow, very slow splits in miles 24 and 25. The rebounded to run a decent 26th. mile. My time at the finish was 3:27:49. Much better than Berlin and good for my 4th. fastest marathon ever. I ran a very consistent race until mile 22 or 23...precisely what I expected. </div>
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I knew I was not ready to beat the 3:09 that I ran last year. But finishing the race in good shape, strong is a big step after spending the past 7 months dealing with injuries. I am very optimistic about my prospects of running good races in the late summer and fall. I haven't done any specific speed workouts since September, 2011... not surprisingly, I noticed that I am lacking speed. I am moving better than three months ago, but my speed is not sharp. I need to go back to the track and build my speed back. I also need to do more and faster tempo runs. Speed and tempo runs are key to run another sub 3:10 marathon... </div>
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So my focus this summer is to stay healthy and work on my speed. I have not committed to any race yet. My idea is to run a few 5 and 10 ks. Also, I am going to run at least one half marathon in September or October. If I am healthy, I will do another marathon in late October or early November. In the mean time, I am taking things easy. Running is at a minimum level now... but I am so looking forward to go back to the track and the roads. </div>
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</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-972293181044628652012-04-18T15:55:00.000-05:002012-04-18T15:55:46.991-05:00Life after my first DNF...<div dir="ltr" style="text-align: left;" trbidi="on"><br />
<div class="MsoNormal">… is not as bad as one may think. In the business of marathon running being "tough" is usually associated with one’s ability to defeat adversity in a race. What people tend to minimize or forget is that being tough has absolutely nothing to do with being stubborn or not smart. We often think that a good runner is one that goes for it no matter what, one that defeats adversity by pushing through the “wall” or one that trains and races in pain. I used to be one of those runners. But the past six months have taught me that being tough is much more than those things. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">My running has had ups and downs in the past 12 months. I went from running an almost perfect race (in <st1:city w:st="on">Eugene</st1:city>) to run a terrible race in <st1:state w:st="on">Berlin</st1:state> and then to sit down for almost two months with a hip injury. I know what it feels to completely defeat the 26.2 miles, but I now also know what it feels to sit down by my widow to watch people running. I also know that by not listening to my body I not only diminish my chances of running fast, but also increase my chances of injury. I now know that being “tough” implies making difficult decisions even when they go against the popular belief. It implies being careful sometimes.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I know what it feels to run a fast marathon (3:09:01) and leave the stadium without any problem, smiling, feeling invincible and looking forward to run again. But I also know what it feels to run a bad race and feel down for several weeks after it only because I didn’t make smart decisions and ran a bad time. Most importantly, I know what it feels to run in pain and how difficult it is to recover when the itch for running is in you every single day. I decided to DNF in <st1:city w:st="on">Boston</st1:city> because I can feel that my health is coming back. I DNF because I didn’t want to take risks and trash my legs in a day that is going into the history books as the slowest <st1:city w:st="on">Boston</st1:city> marathon in history. In short, I DNF because I didn’t want to throw by the window a training cycle that is getting better by the day. I DNF because I thought, and still think that I can run a strong marathon in 5 or 6 weeks. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">In a way, I feel that a DNF in <st1:city w:st="on">Boston</st1:city> will bring me to a different level as a marathon runner. The level that I hope will allow me to run a sub 3 hr marathon soon. More on the race (or training run) in a post to follow. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Cheers. </div></div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-82274714887547656272012-04-14T07:44:00.003-05:002012-04-14T07:57:37.372-05:00Armageddon weather forecast...<div dir="ltr" style="text-align: left;" trbidi="on">Ugh, ugh, ugh! The weather forecast for Monday is not good. It will be very hot and sunny. The temperature predicted for Hopkinton, where the race starts, is 70 degrees. It will be 85+F by the time runners make it to Boylston Av. Basically the worst possible weather for marathon runners :(<br />
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Training for a marathon requires a lot of time and effort. We control (or at least try to control) what we eat, how we hydrate, how we rest, and how we train for 16+ weeks, hoping to have a breakthrough performance on race day. Yet the marathon and mother nature sometimes have something in store for all of us. They have things that we can't control. We -marathon runners- don't like things that we can't control. One of them is the weather.<br />
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There is not much marathon runners can do about a hot day. It's not a matter of being tough or pushing through it. When the body's temperature increases it recruits blood and oxygen to the surface of the skin to help cool you down. It's an internal mechanism to regulate the body's heat. When the blood and oxygen is forced to the skin, it is taken away from the muscles so they cannot work as hard as they would normally and the body slows. That's the fact. Period.<br />
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So the question is how much should I slow my pace down to make it in one piece to the finish line? Well, I honestly don't think I can run a 7:20-7:30 pace for 26.2 miles in those conditions. I am coming back from injuries and my stamina is not peaking yet. So I am going to err on the side of caution this time. I am going to go slow, very slow. Maybe 7:50 or even 8:00 per mile. That will put me in what should be an easy (that's what I hope) 1:45:00 half marathon. By going conservative in the first half not only do I hope to be feeling good coming the toughest part of the course (miles 15-21), but it will also allow me to finish in 3:30:00 or so. Not my best performance, but not bad at all given the expected conditions.<br />
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I already said that I just want to feel good... I don't know if that will be possible given the weather. But at least I want to run a "smart" race. I need to save my legs, my body, and my mind for other races. Boston is a goal that I have had for a long time, but it is neither the only nor the last one. Of course, I want to finish. But I want to finish in one piece. Running "smart" means using this "log run" as a base for future races. I have not even made it to Boston but I am liking how I am approaching this marathon.<br />
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I know the conditions won't be good and I am going to do something I haven't done in my previous races. I am going to ENJOY. Rather than complaining and stressing out about the weather, I am going to enjoy every single minute of my trip to Boston and the race. I am going to run a comfortable pace, chat with fellow runners, give high fives to the spectators, and relax. I will always be able to find other marathons with better weather and easier courses to run a PR. I don't know if I will ever run Boston again...I am going to make the best out of it. </div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-36806936466346768492012-04-10T08:49:00.000-05:002012-04-10T08:49:29.715-05:006 days to Boston<div dir="ltr" style="text-align: left;" trbidi="on">I will run my first Boston marathon in 6 days. Training for a marathon is not an easy task, it requires lots of discipline and determination. But it also requires a body that can take the pounding almost everyday. My body hasn't been 100% since I ran in Berlin. I have struggled with injuries for more than six months. So my training for Boston hasn't been as consistent as it usually is. Going into Boston I know that I am coming back, but I am not 100% yet. The muscles in my hips and core are stronger and I am working on correcting all the imbalances created by the injuries. One week before running in Berlin I knew (but didn't want to admit) that my body was breaking down. With less that a week to go to Boston I feel that my body and my running are going back to where they were a year or two ago. I am running better and stronger than seven months ago, my legs are bouncing happily again, and I am not experiencing as much pain as two or three months ago. My workouts are more consistent and I can feel that my running form is more efficient. Yet I am lacking a bit of speed and most probably stamina for the last 6 or 7 miles of the race<br />
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I am going to run in Boston because every serious runner dreams about running in Hopkinton, Heart Break Hill and Boylston Ave. at least once. I am not the exception. I have trained really hard in the past three years for this moment. It is not about the last six months, it's about a goal that I set long time ago. I am going to run, but I am not going to make the same mistake that I made in Berlin. This time my body and not my mind is going to do the running. I will go as fast or as slow as my legs want to go. I want to feel good an recover the confidence in my running. I know that if I run an intelligent race I can run much better than in my last marathon. My body is coming back and that could mean great running in the next months and big PRs. This time I am not looking at one marathon at a time, I am looking at the big picture... and the big picture is a sub 3 hr marathon in the fall. <br />
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Mistake #1: Over-training! I didn't adjust my training plan to the brutal conditions in New Orleans. I was pounding my body day in and day out, thinking that training in a 100F, 100% humidity weather was going to give me an advantage in the cool, flat city of Berlin. But the reality is that in those conditions the body needs more time to recover. I had more than 3 terrible workouts in the summer and never adjusted...shame on me!<br />
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Mistake #2: I didn't listen to my body. I had a few problems with my hamstring/hip, took 3 days off, and got back to training. As a result, my injuries didn't heal properly and my running was not optimal. When one runs through injuries, the running form is modified and that has very bad effects in joints and muscles. <br />
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Mistake #3: The jet-lag. I thought that traveling to Europe one week in advance was optimal. In reality, however, I never adapted to the time change and I felt really, really tired on race day. <br />
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Mistake #4: I didn't have a race plan... I am a very consistent runner. I usually hit consistent splits efortless, but the story in Berlin was different. I never felt comfortable with the pace I was running, so I did a very decent half but the second half was a total disaster. I wanted to run fast and never thought that my legs (and my body in general) were not going to respond. They had always responded on race day, I kept saying. Well, they didn't and I didn't have a plan to avoid the collapse. I ended up running the worst last 5 k of my life. <br />
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Mistake #5: I came back to running too soon! This is perhaps the worst mistake of all. I was so dissapointed with my race that I wanted to prove to myself that Berlin had only been a fluke. After 2 weeks I was running 35 miles and my injuries came back... and they haven't left for good completely. I am still struggling with muscle umbalances and tight tendons, so I have not been able to train properly for my next race in Boston. <br />
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The good news is that I am coming back, I can feel it. My shape is not ideal to run a PR in Boston, but my main focus is to re-gain my stamina and be as healthy as possible for my debut in the major leagues of marathon running (Boston marathon). I have had 4-5 weeks of decent training. I still run in a little bit of pain, but it is not as bad as 2-3 months ago. I am taking things slow. I know that the key to running fast and strong is to be healthy. <br />
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I hope to have updates on my training as it becomes more consistent. <br />
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Cheers!</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-32848005861969189292011-09-22T08:25:00.001-05:002011-09-22T08:35:49.168-05:0072 hours to Berlin<div dir="ltr" style="text-align: left;" trbidi="on">All the workouts are done, and I am ready to run marathon #15. I will head over to Berlin tomorrow afternoon, I can't wait to see the city and the course. There is nothing else I can do other than relax and wait until Sunday morning. Easy to say, not so easy to do. Experience plays an important role in how you handle the days that lead to your race. I now have a routine that I try to follow as much as I can. <br />
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I do the last run of my program 72 hours before my race. It is a 4 mile easy run with a few strides. I let the legs go as fast as they can. This run builds my confidence and allows my legs to stretch and get ready for the race. It has been a difficult summer. The heat and humidity of New Orleans got the best of me. On friday, I take the day completely off... no running. The day before the race I go out and do a couple of easy miles, nothing serious. I eat carbs and drink lots of fluids in the 36 hours that preceed the marathon. My breakfast i very light on race day. It includes a coffee, a bagel and 2 bananas... <br />
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As I reflect on my training, I realize that I have never trainined in those conditions. I had very difficult moments, but I don't think about those moments now. I instead think about the positive things that I experienced during my training. I think about my previous marathons, the good and the bad...I want to keep the good and find a solution for the bad. I imagine myself running mile by mile feeling strong. I plan my hydration strategy for the race and my diet for the last few hours before the marathon. I think about the finish line. I also think about myself. In particular, I think about the transformation that I have experienced since I started running marathons seriously. I am faster and stronger... I sometimes ask mysefl: why didn't you train like this when you were 24 years old? Reality is that everything has its own time, and I can't be thankful enough for having the opportunity to do what I love doing without any constraints. Besides the physique, I have also experienced an incredible mental transformation . Marathon running has given me an invaluable opportunity to discover that I impose my own limits...that there is nothing I can't do. I used to run marathons at the back of the pack... not anymore. <br />
My workouts suggest that I am in great shape. I sometimes think that I have never been as stronger and faster as I am today. But the marathon deserves respect. It's a grueling distance. If you make a mistake before or after the race, you pay a very high price. The only thing one can do is to train hard and hope for the best on race day. I am still struggling with the strategy for this race. I feel great and want to go for it since mile 1. Yet, I have had my best performances when I keep a steady pace in the early stages of the marathon. Thus, I am not sure what to do on Sunday. I guess I will just play it by ear and let my legs do the talking (and the running) in the first kilometers. I now I can finish, I just don't know how fast I can do it... </div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-23435450129101258542011-09-14T13:31:00.002-05:002011-09-14T13:37:59.440-05:00Taperland<div dir="ltr" style="text-align: left;" trbidi="on">I just did the last workout of 13+ miles before the Berlin Marathon. It was a combination of easy running and marathon pace tempo. The sticky weather is back, but I felt very good. I also did a 17 miler on Saturday, 10 miles were at 7:15 or faster. The last miles consisted of easy running, I felt really strong for the first time in this training cycle. These two workouts are the longest tune-up runs in my program. The work is done and it is now time to relax, rest and get ready for the big day in Germany.<br />
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I had a very hard time since my last blog entry. An injury on my right leg kept me worried about my participation in Berlin for more than two weeks. Luckily, my leg is feeling much better and I only missed a couple of key workouts, including a 20 miler. But experience tells me that missing one workout is not going to derail my performance on marathon day. It is better to rest and get better than to limp for 20 miles in the heat and humidity of New Orleans. I indeed never rested completely as I substituted my 20 miler with a 2:30 hr. workout in the swimming pool (aqua running). I complemented these workouts with therapy and lots of stretching. As of today, my right leg is almost pain-free and the motion is substantially better. I think I will be in great shape on September 25.<br />
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I would love to have a great race in Berlin. I did everything I could to prepare for the race. The homework is done and the waiting game has begun... </div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-46703633393745270302011-08-18T16:21:00.002-05:002011-08-18T16:24:28.656-05:00I am feeling good!<div dir="ltr" style="text-align: left;" trbidi="on">I don't have a valid excuse for the lack of updates in my running blog. My apologies! As in all my previous marathons, excitement is building up by the hour. With only 5 1/2 weeks to Berlin, I have reasons to think that I can have a great race there. I am running great workouts and increasing the weekly mileage. Consistency is the word that better defines my training this time around. I am very motivated for this race. My workouts are not easy, painful sometimes, but that doesn't stop me from pushing myself harder and enjoying every single moment of them. I have turned the corner for good, and I can finally see the finish line. I feel good, I am going to race (not to run) this marathon. My plan is different this time, I am not going to Berlin to jog on the roads. I am going to attack the course since the very first mile. I am not going to save any energy, I will leave everything I have on the pavement. If I stay healthy in the next 5 weeks, I am going to go for it. I am already qualified for Boston so no worries about hitting the wall in mile 21. I have trained diligently and it's time to see if I have the 'talent' to run a sub 3 hour marathon.<br />
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My training in the past two and a half weeks has been very solid. It included 2 speed workouts, three tempos, one long run, and a marathon pace workout. I don't have neither the time nor the desire to write every single details about the workouts, but they have been good. Below is a quick synthesis of all of them:<br />
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#1: 6x800 mts (400 mts. recovery). 3:03, 01, 03, 06, 00, 03. Really humid, good feeling.<br />
#2: 8x800 mts (400 mts recovery). 3:05, 03, 00, 00, 2:59, 2: 57, 2:54, 2:48). Treadmill, hot and humid outside. <br />
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<u>Tempos</u><br />
#1: 7x5 mins. @ Sta Rosa Beach Florida. Decent, only decent in a really humid place.<br />
#2: 4x10 mins (2 mins recovery). 1.48, 1.52, 1.53, 1.55 miles respectively. Fastest ever. Treadmill. <br />
#3: 2x20 mins (20 mins easy running in between). 3 and 2.9 miles in each tempo. Felt tired in the last 10 mins of the second one, but kept going. Treadmill.<br />
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<u>Long Runs</u><br />
# 1: 18 miles @ 8:20. Strong.Treadmill. <br />
#2: 12 miles @ 7 min avg. 15.25 total. An injection of confidence. Treadmill. <br />
<br />
I have done 62 miles per week on average. As you can see, the majority of my key workouts have been done on a treadmill. The weather in New Orleans is just really bad and I don't want to kill myself before Berlin.<br />
<br />
More updates soon, I promise!<br />
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</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-37687815357034249982011-08-01T15:25:00.002-05:002011-08-01T15:27:39.544-05:00Training update 7/31/2011 -64 miles<div dir="ltr" style="text-align: left;" trbidi="on">The heat and humidity don't leave me alone. It's very sticky, and my lungs and heart just can't pump enough oxygen and blood to run my workouts as fast as I would like. My race in Berlin is either going to be very good or a total disaster. I feel very strong, but it's impossible to predict how fast I will go there. I have 8 more weeks to go, and I am running lots of miles (in this heat). Indeed, I logged 64 miles last week which is the highest weekly mileage of my life. My legs feel great, my knee is not sore anymore, and I am eating a lot of ice cream and creme brulee to make up for all the calories that I burn in the workouts. I am not putting a limit on my weekly mileage this time (as I used to do). Yet I am being very careful about my training loads, my nutrition, and my hydration. If I want to run a sub 3 hour marathon, I need more than fast legs. I need to train with intelligence and passion. I need to believe that I can do it! <br />
<br />
A sub 3 hr marathon, I believe, is a true test of physical and mental endurance. It doesn't matter how hard you train every day if your mind is not ready to take up on the challenge. I am super exited about running the fastest marathon course in the planet. In every single workout, I visualize myself running through the Brandenburg Gate (http://en.wikipedia.org/wiki/Brandenburg_Gate), seeing the finish line for the first time, and picking up the pace to end three seasons of fantastic running. <br />
<br />
As mentioned before, I did 64 miles last week (3 quality workouts, 4 easy days, and no double sessions).<br />
<br />
<u>Mo</u>- speed workout. 5x800 mts (400 mts recovery). 7.5 miles total. I ran 3:07 average, not bad but slower than I wanted. I felt good.<br />
<u>Tu-</u> 8 miles, easy running. Good run, legs fine, not feeling the effects of the 800s.<br />
<u>Wed</u>- Tempo run. 1x20 mins; 1x15 mins; 10 mins recovery. 9 miles total. The 20 min tempo was good, legs had good turnover. I was supposed to do another 20 mins, but only did 15 mins, it was too hot and humid.<br />
<u>Th</u>- 7 miles. Easy run. Not a very good one. Legs were tired from the tempo. Took it as easy as possible.<br />
<u>Fr</u>- 6.25 miles, easy running.<br />
<u>Sat-</u> 17 miles. I did 14 miles outside, very slow (high 8's). It was 80F, 98% humidity when I left my place and it only got worse... needless to say that I didn't have any fun. So I finish the run on the treadmill.<br />
<u>Sun</u>- 6 miles, easy running. Legs felt great, no effects after the long run.<br />
<br />
I will travel this week so I may need to make some adjustments. The plan is to do 60 miles and have Sanday off, yeeeah!<br />
<br />
Cheers<br />
<br />
<br />
<br />
<br />
<br />
<br />
</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-65111041044039778122011-07-26T17:33:00.000-05:002011-07-26T17:33:35.637-05:00I will soon...<div dir="ltr" style="text-align: left;" trbidi="on">...be boarding the plane that will take me to Geneva. I signed up to run in Berlin more than 5 months ago with one idea: running the fastest marathon of my life. And here I am, in late July, working hard to achieve my goal. This has been an incredibly difficult training bloc. First, the weather in New Orleans is not friendly at all during the summer. I am running in very hot and humid conditions day in and day out. Then, my right knee has given me some problems since I started to increase my weekly mileage (3-4 weeks ago). But those problems have not stopped me from going out to do my runs. The hot and humid conditions can only make me stronger as long as I complete the workouts with the required intensity. It's not about how fast I can run my speed workouts, tempos, or long runs, it's about having the motivation to put together workouts with intensity. My times do not reflect how fast I really am. I am slower than normal, but I am not worried about it. The thinner the air, the faster I will go... and the air in Berlin will be thin... so watch out! My knee is getting better, I have done two runs without pain this week. I found out that my lower right train was lacking balance, and I am working to correct this problem. I also noticed that my stride was not as efficient as it usually is, so I am trying to get a more efficient running form.<br />
<br />
I ran 60 miles last week. Three quality workouts and four easy runs. The fartlek and tempo runs were good, but I had a hard time to keep the pace up in the 11 mile marathon pace run on Friday. I ran 7:15 on average, but I need to drop that pace to 6:55. I am not in panic yet... I have 8 more weeks and I am feeling really strong. <br />
<br />
</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-45224588642367750082011-07-19T17:32:00.000-05:002011-07-19T17:32:38.049-05:00Stamina Phase (2nd week): 53 milesI am entering the third week of specific training. Although my right knee is still sore (and bothering me!), I am feeling good overall. Training last week wasn't easy. I did three hard workouts and 4 easy runs. 53 miles total. In the middle of the week, I noticed that my body was tired and my legs lacked a spark. Running in hot and humid conditions takes a toll on your body as it dehydrates easily. In those conditions you need to be very careful about your diet and hydration. I certainly was not being careful. after monitoring my weight before and after my runs, I noticed that I was losing 4-6 punds during each run. I thus decided to monitor what my eating and drinking habits. I also decided to take vitamins (for the first time in my running life!) because I was feeling very weak after each run, and recovery was taking longer than usual. These changes are paying off so far. I feel muche better and I am able to finish my workouts stronger. My next marathon is in less than 10 weeks, and I will be strong and ready to run when the day comes. <br />
<br />
This is the third week of stamina training. I ran a solid steady-state 8 miler yesterday. I felt like a distance runner for the first time in several weeks. I was strong and fast. I hope I can feel like that in Berlin. The plan for the rest of this week includes easy runs on Tuesday, Thursday, Saturday, and Sunday; a tempo run on Wednesday; and a marathon pace 12 miler on Friday. My build-up is good so far, and I hope to keep getting better every day.Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-87509376327206183022011-07-11T13:09:00.001-05:002011-07-11T13:21:23.600-05:00Training update July 4-10, 2011The first week of specific training for Berlin is done! I only did 45 miles, but I really needed to decrease the mileage because my right knee is still bothering me a bit. My joints are simply reacting to 5 very intensive 12-week training blocs in a row, and I need to be extremely careful if I want to stay healthy in the following weeks. I have 11 more weeks of training that will be followed by several weeks/months of very easy running. I also decided that I will only run one marathon all-out in 2012.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9n8KkWo0-Akwu6Q829wR__fnuIoX3WAyBgRpV1ZcmA9w-DAcAdCmtt9BUSwKrAiaYlhpeESimW5upm0U0FB2juekAIECofbjl0NBXtFsMx9M7AwaMQMOKiG-IELdVhtFhK8MOtvHLtKU2/s1600/5-mile.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9n8KkWo0-Akwu6Q829wR__fnuIoX3WAyBgRpV1ZcmA9w-DAcAdCmtt9BUSwKrAiaYlhpeESimW5upm0U0FB2juekAIECofbjl0NBXtFsMx9M7AwaMQMOKiG-IELdVhtFhK8MOtvHLtKU2/s320/5-mile.JPG" width="320" /></a></div>In the meantime, training for Berlin is going as expected. I feel strong physically and mentally despite the horrendous conditions that prevail in New Orleans. My training last week included three quality workouts and three easy runs. I ran on a treadmill for three days trying to avoid the heat. The treadmill is boring, but it gave me the opportunity to try a new workout: hill repeats. I did 8x400 mts hill repeats (9-12% incline) with 400 mts recovery on Monday; 7 easy miles on Tuesday and 16 miles on Wednesday (fast last 3 miles). Overall, I felt very good about these workouts. I noticed that my body had more energy during and after the runs because it was not exposed the the heat and humidity.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7wp_VDC4gqJ1OOTdhiQZCYFcEOg-XyGGV2lyRmAch3-0XhVNfFakpp3mhHT_U6x3A2hryq2jepUkvFhUadM3KNKj8z-f-1xFm-DfbtuAhwLJBRbeubHhxzT3Tkis8qGJEqyvApRwUHRM6/s1600/track.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7wp_VDC4gqJ1OOTdhiQZCYFcEOg-XyGGV2lyRmAch3-0XhVNfFakpp3mhHT_U6x3A2hryq2jepUkvFhUadM3KNKj8z-f-1xFm-DfbtuAhwLJBRbeubHhxzT3Tkis8qGJEqyvApRwUHRM6/s320/track.JPG" width="213" /></a></div>I drove to Tallahassee, Fl. on Wednesday afternoon and ran 4 easy miles on Thursday morning and 2 miles on the track. My legs were tired after the 16 miler the day before, but I was able to run the first mile in 5:35. This is the fastest mile I have ever run as far as I remember. I took Friday off and did a 5 mile race on Saturday morning with my very good friends Juan Carlos and Camilo Ordonez. I mentioned before that I really wanted to run a race in order to evaluate my fitness level and I didn't resist to the idea of running this race. Since I didn't run a mid-week tempo run, I decided to use the 5 miler as a long tempo. The weather was not good (hot and humid) and the surface was slow (sandy), so i didn't know what to expect. I ran the 5 miles in 33 mins. 42 seconds that is roughly equivalent to 6:45 min/mile pace. Overall, I am satisfied with this result. It shows that I am in very good shape, but there is still room for improvement. I need more speed and more endurance. There is nothing to worry about, I have plenty of time to get better before I head over to Europe on September 18th.Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-36984946847275795582011-07-02T13:45:00.001-05:002011-07-02T13:45:48.648-05:0012 more weeks<div dir="ltr" style="text-align: left;" trbidi="on">It is hard to assess how my training is going. I am doing all the workouts, but the weather is just brutal and my right knee is not 100%. In addition, I have not raced since May so I don't really know how fast and/or strong I am. I guess I just have to be extremely careful with my knee and the way I hydrate and things will be fine. My base training is complete, 4 weeks of 40+ miles (49 this week) are in the books, and I am getting ready to start 12 weeks of very specific, key workouts for Berlin. This week's training included the following workouts:<br />
<div><br />
</div><div>Mo- Fartlek (8x1 min, 1 min recovery). 6 miles total. </div><div>Tu- 7 miles, easy.</div><div>Wed*- AM: 5x6 min tempo, 2 min recovery, 7 miles total. PM: 4 miles, recovery. 11 miles total.</div><div>Th- 6 miles, easy. </div><div>Fr- 2 hr. long run. Brutal in the heat. </div><div>Sat- 4.5 miles, easy run.</div><div><br />
</div><div>* I did a second run after my tempo this week. The idea behind it is that a short, very easy run in the PM will allow my legs to flush out the excess of lactic acid that accumulates during hard runs. I will add 2 sessions like this next week (after fartlek and tempo sessions). </div></div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-24541325034037991672011-06-25T16:18:00.000-05:002011-06-25T16:18:28.039-05:0013 weeks to go+ Haile and Paula running in Berlin<div dir="ltr" style="text-align: left;" trbidi="on">Haile Gebrselassie and Paula Raddclife are arguably the best marathon runners of all time, and my favorite runners ever. But, I have never been able to see them running. Paula and Haile just announced that they will run in Berlin, and I will do my best to at least get a picture with those guys (since my chances of running with them are very slim :)). I will also do my best to beat them! haha!<br />
<br />
Paula and Haile decided to run in Berlin because they are coming back from bad seasons (Paula gave birth to her second child, Haile has been dealing with knee issues since 2010), and they need a fast, flat course to get ready for the 2012 Olympic marathon. I picked Berlin over Chicago, New York, and the Marine Corps marathons because I want to run a sub 3 hr marathon and it is difficult to find a race that offers the conditions of Berlin (great organization, great course, and great weather (hopefully)). <br />
<br />
The weather in New Orleans is still hot and humid, but I am putting together a good training block. I have done 3 weeks in a row of 40+ miles. My speed workouts and tempos have been very good, but I am struggling a little bit with the long runs. Indeed, I have only done two 10+ milers (10 miles last week, 12 miles yesterday). Struggling in the long runs is not surprising. It is difficult to maintain a fast pace when the heat index is 95+ F. Long runs are important, but they are not the only component of my training plan. I know that surviving the long runs in this heat will allow me to feel good in Berlin. I know they make me stronger. When I struggle in the heat and humidity, I imagine myself running the last mile in Berlin feeling fresh and enjoying every single moment. </div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-21051870835676370362011-06-02T14:41:00.000-05:002011-06-02T14:41:25.373-05:00Running in the inferno<div dir="ltr" style="text-align: left;" trbidi="on">It's really hot and humid in New Orleans in early June. Running in this weather resembles running in the inferno, believe me! However, I am having a great week of base training. My legs are feeling great, they have a spark and are ready to start with a 5-week build-up. My mileage this week will be around 37-40 miles. I am running my easy runs at a very good pace 8-8:10 min/mile. The short speed workouts were also good. I did a 6x1 min fartlek on Tuesday and a 2x1 mile tempo this morning. My speed is good, I don't feel heavy running in these difficult conditions. So I am very happy about it.<br />
<br />
I am also hitting the gym every day. I didn't do enough strength training in the spring and this is the time to make up for that mistake. Strength training is very important in my marathon program. A strong core helps my form and my speed, and boosts my endurance. I used to think that running and strength training were not good complements, but my performance in the past 4 marathons suggest that it has helped my running tremendously. <br />
<br />
I would like to do some racing before starting with the heavy loaded 12-week plan for Berlin. Unfortunately, I can't find races in the area... I will keep looking! I have 3-4 races in mind before Berlin, one of them is a half-marathon in Chicago. I just don't know whether I will have enough time to travel this summer. I will keep you informed.<br />
<br />
I am going to keep enjoying the 101 degree weather in NOLA... have a great weekend!<br />
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</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-18913877541595272102011-05-30T13:13:00.001-05:002011-05-30T13:17:49.163-05:00Starting fresh<div dir="ltr" style="text-align: left;" trbidi="on">I am slowly resuming training. I spent the past four weeks enjoying life and recovering from the Eugene marathon. Experience tells me that my best training cycles often follow good recovery periods. I had a great race in Eugene and my legs felt good after the marathon. They were ready to resume training two weeks ago, but I decided to extend the recovery period 2 more weeks. During this period, I went to Mexico and didn't run at all for 6 days in a row. I expected to struggle with this decision, but I didn't miss running during these days. Running is an important part of my life, and I know that if I want to enjoy it for many years to come I need to balance hard training with good rest. <br />
<br />
I am ready to resume training. The Berlin marathon is in 17 weeks, and I am already logging base miles for this race. The weather in New Orleans is very hot and humid, but I am adapting well to these conditions. I am going to make three adjustments to my training plan. First, I am going to peak three times before Berlin. The peaks this time will be at 65, 72, and 77 miles per week. I need to do more miles if I want to maintain a 6:50 pace the whole race. Second, my tempo and marathon pace runs will be faster. I realized in Eugene that I can actually go faster not only in the race, but also in my training sessions. So I am going to try it. Finally, I am going to join a running group for my speed sessions and long runs (ideally). I love running by myself, but the group helps me to maintain my focus and push the pace. I hope to find a training group soon.<br />
<br />
I am going to update my blog more often, promise!</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-31134446784687712312011-05-04T15:57:00.002-05:002011-05-04T15:59:40.199-05:003:09:01 mile-by-mile<div dir="ltr" style="text-align: left;" trbidi="on"><div class="MsoNormal">I had a solid race in Eugene, Oregon. The race I imagined for a long time. One can always go faster, but I am very happy with my performance this time. My goal this year is to run really fast in Berlin, so I went to Eugene with the idea of using this race as a building block for my fall marathon. I felt really good throughout the entire marathon. Strong physically and mentally. Below is a recap of my race.<br />
</div><div class="MsoNormal"></div><div class="MsoNormal"></div><div class="MsoNormal"></div><div class="MsoNormal">Mile 1- 7:07. Easy running, the weather was very good. I didn’t want to push… only mile 1!</div><div class="MsoNormal">Mile 2:-7:12. Followed the pacer until mile 4. </div><div class="MsoNormal">Mile3- 7:15. Uphill, took it easy.</div><div class="MsoNormal">Mile4-:7:12. Uphill, felt good.</div><div class="MsoNormal">Mile5- 7:08. I left the group, I was feeling fresh and decided to give it a try. </div><div class="MsoNormal">Mile 6- 7:03. The first fast mile in the race. 10k split: 45:02</div><div class="MsoNormal">Mile 7-7:06. Legs were just moving fast, effortless… </div><div class="MsoNormal">Mile 8- 7:09. </div><div class="MsoNormal">Mile 9- 7:13. </div><div class="MsoNormal">Mile 10- 7:05. Another good one. </div><div class="MsoNormal">Mile 11- 7:10.</div><div class="MsoNormal">Mile 12- 7:19. Slow mile, I don’t really know why! </div><div class="MsoNormal">Mile 13- 7:18. Crossed the equator of the race… 1:33:52 for the half. The fastest first half ever. </div><div class="MsoNormal">Mile14- 7:08. I knew I needed to run a strong second half. </div><div class="MsoNormal">Mile 15- 7:11. </div><div class="MsoNormal">Mile 16- 7:04. Fast, just let the legs go. </div><div class="MsoNormal">Mile 17- 7:00. This is the fastest split ever. I didn’t know I was running this fast, didn’t really look at my splits after mile 6 or 7. </div><div class="MsoNormal">Mile 18- 7:05. Another good split, but still far from the finish line. </div><div class="MsoNormal">Mile 19- 7:08. Feeling good, but tried to remain calm and ready for the last 4-5 miles. </div><div class="MsoNormal">Mile 20- 7:08. Second 7:08 in a row after 20 miles… I knew the next 6 miles were key, never lost my focus. I knew I was close to the finish. </div><div class="MsoNormal">Mile 21- 7:15. The race was old, feeling much better than in my previous marathons. Decided to break attack one mile at a time. A strategy that paid off in the end. </div><div class="MsoNormal">Mile 22- 7:21. Ok, slow, it is normal to slow down a bit after 22 miles. </div><div class="MsoNormal">Mile 23- 7:23. Used my guts to kill this one… I was tired. </div><div class="MsoNormal">Mile 24- 7:17. Rebounded, caught several people and never looked back. </div><div class="MsoNormal">Mile 25- 7:22. I could smell the finish line, but it was uphill… I knew I only needed 15 more minutes… </div><div class="MsoNormal">Mile 26- 7:22. I ran two consecutive 7:22 splits… tell me about consistency! </div><div class="MsoNormal">Last .2 miles- 7:07. I saw the door of Haywood Field for the first time. I knew I had a BQ and a LQ in my pocket! </div><div class="MsoNormal">Time: 3:09:01!!!!!!!!!!!!<br />
</div><div class="MsoNormal">This is what I call consistency. I am recovering fast and looking forward to running in Berlin! </div></div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-17302243720874291972011-04-29T11:51:00.001-05:002011-04-29T11:55:39.000-05:00I won't be able to..<div dir="ltr" style="text-align: left;" trbidi="on">blame the weather this time... There is a perfect weather forecast for Sunday... Lows in the 40s and highs in the 60s. So I better get my act together and run a solid race!!!!! :) <br />
<br />
I am in Denver, waiting for my next flight. I woke up at 5 am this morning, showered and headed to the New Orleans airport to catch my flight. So far, so good. We arrived to Denver on time and I have 1 more hour to kill before the next one. The waiting game before any marathon is always difficult. I am excited, pumped, nervous, ready to go... But I still have two more days to go before race day. As I said before, I am not sure how my legs are going to respond to the pace I am planning to run. I know I have enough strenght to make it to the 20 mile marker without problems (Well, I should say that I hope to have the energy to make it without trouble to mile 20). After mile 20, I just don't know what's going to happen. <br />
<br />
I had a very good training cycle, I was healthy for the most part and partially missed only a couple of key workouts. The records suggest that my shape is very similar to the one I had before running in Traverse City 11 months ago. This time around, however, I trained in more difficult conditions (with heat and humidity). So I should be able to handle the first 20-22 miles with relative ease... Then, if the legs feel good, I am going to go for it. I want to run fast, but I also want to save my legs for Berlin. I am going to attack the last 6 miles if I see that I can run a PR. If not, I am just going to enjoy and think about the pinot noir that I will drink after the race... :) <br />
<br />
More updates soon... <br />
<br />
</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-47173014162144870012011-04-26T12:49:00.003-05:002011-04-26T12:55:49.880-05:00Why do I run?<div dir="ltr" style="text-align: left;" trbidi="on">I have been thinking about this for a while. Below are some answers...<br />
<br />
Running a marathon is not about...<br />
<br />
- Winning (that's for Kenyans or Ethiopians - I race against myself)<br />
- The race (only 2 days/year)<br />
- A time (And... So...)<br />
- Finishing (Been there done that)<br />
- The medal (How often do I look at my medals? Not very often!)<br />
<br />
Marathon running is about the journey... <br />
<br />
The journey where: <br />
<br />
- I am smiling drenched, chaffed, bloody after a 20 miler in a hot and humid day. That odd sense of satisfaction.<br />
- I feel that urge to run first thing in the morning.<br />
- I definitively conclude that I am insane to be running in a 85 degree weather/90% humidity, but run anyway.<br />
- I find myself marveling at the beauty of nature...<br />
<br />
Running is about living... <br />
<br />
It's about feeling alive...</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-14590364680044188702011-04-24T09:20:00.001-05:002011-04-24T09:24:05.171-05:00One week to my next marathon...<div dir="ltr" style="text-align: left;" trbidi="on">It's very hot and humid in New Orleans, but my running has been good lately. My legs feel better, the speed is coming back, and my strenght is good (I think). I have noticed that I can handle the marathon pace workouts with realative ease this time. This is good because running MP workouts in the last two weeks of my previous cycles used to be difficult. Anything can happen in a 26.2 mile race, but I have trained hard and am ready to test myself in a marathon again. <br />
<br />
It's difficult to predict how I am going to run next Sunday, primarily because I didn't run a half-marathon in my build up. I did, however, do a half-marathon on February (1:30:30), a Yasso 800 workout (3:04 avg) 2 weeks ago, and a 10k yesterday morning. I ran 43:44 in the Crescent City Classic yesterday, but I never went all out. I just used this race as my penultimate MP workout. It was very hoy and humid, but I ran a solid race. The splits were: 7:11, 7:04, 7:03, 7:04, 6:56, 6:53, 6:46, and 5:52 (last .2 miles)... Legs felt good, strong throughout, but I didn't let them go full speed. <br />
<br />
I am going to do a shake-out run today... 3-4 very easy miles and then chill the rest of the week... well, I have 2 workouts (a short marathon pace run and a 4x600 workout), but that's better than a 20 mile run in a 90 degree weather, isn't it?<br />
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Happy Easter!</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-44062471542052208152011-04-11T16:18:00.000-05:002011-04-11T16:18:29.621-05:00Not all weeks are good weeks!<div dir="ltr" style="text-align: left;" trbidi="on">I need to admit that my running was very mediocre last week. The weather is bad (hot and humid), I have been very busy at work and traveling, and I just posted 4 consecutive weeks of more than 50 miles. The only certain thing is that my body is exhausted and my legs just didn't have any spark since Tuesday. I had a pretty average tempo run on Wednesday and then a terrible long run on Saturday. I wanted to do 20 miles but ended up doing only 17. Please don't ask me how I felt throughout the entire run...because I was empty the whole way. I had nothing, nothing in the tank. I haven't had that feeling in almost two years. There is one word that can describe my training last week: disappointing! <br />
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So, after the disappointment, I decided that I am going to take things easy this week and go with the flow. If my legs feel good, I'll go fast. If they don't I'll go slow or not run at all. I still have three weeks to go to my next marathon and I will try my best to recover. I hope I can do it, I have enough time to do it. The week is off to a good start, so I am hopeful that running will also be good :)<br />
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</div>Sergiohttp://www.blogger.com/profile/15375921549491742683noreply@blogger.com0tag:blogger.com,1999:blog-2327798227436620678.post-71978714098143601192011-04-04T14:04:00.001-05:002011-04-04T17:33:56.278-05:00Less than 4 weeks to my next marathon<div dir="ltr" style="text-align: left;" trbidi="on">I will be running another marathon in less than 4 weeks (May 1). I find myself thinking that I can have a good one out there. My training has been good and it's a matter of finishing this training block strong and stay healthy. This is the last week of heavy training. After this week, everything is downhill (at least that's what I tell myself :)).<br />
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But, first things first. Last week I did 60 miles. It was a very good one, except for my run on Saturday. I struggled with the tempo, long run, tempo combination. It was very humid and my legs were feeling the effects of the mileage. I had to activate the survival mode since mile 13... I did 17.5 miles. The workout is done and that's what really matters. I didn't know how my legs were going to feel after suffering in the sticky weather for more than 2 hrs. on Saturday, so I went out again on Sunday morning and did 5 very easy miles. To my delight, my legs felt fine, no pain. It was a very slow run... Sunday's run was slow by design, not by choice.<br />
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This week started with a speed session... 8x800 mts with 400 mts recovery. 7.5 miles total. I ran strong every 800. 3:04 was my average time. It was very windy and humid so I am very pleased with those splits. Some people use the yasso 800s to predict their marathon time. I have always been skeptical about using this workout as a predictor for my races, but I feel like using it as a predictor of my next race for the time being! It's a difficult workout, I was strong throughout. It is a good sign...<br />
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I have a busy travel schedule this week. I hope my training survives my travels :) Have a great week!<br />
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