log update

I forgot to update the running log.

Tomorrow it will be a easy run. I'm tired :(

New Balance W755

Sunday long run

Today I did another long run: Parque das Nações - Praça do Comercio.
Route: http://www.gmap-pedometer.com/?r=1417597

20.3 Km
1h33m30
4:36 / Km

Vasque Women’s Velocity

Bi diary training

Today I ran at the morning, before the breakfast, just 40 minutes easy pace.
At the afternoon I do a session at the gym: the usual circuit: 3x12 repetitions on each machine, and next 15 minutes in the elliptic and 15 minutes at the bike. Both with interval training: harder and easier.

Famous American runners gather for Olympic marathon trial

NEW YORK, Oct. 24 (Xinhua) -- A total of 134 runners will compete in the United States Olympic marathon team trials in New York on Nov. 3, including Meb Keflezighi, the 2004 Olympic silver medallist.

In the field, other famous runners are Khalid Khannouchi, American record holder and Alan Culpepper, who claimed the trial victory for the Athens Games.

Culpepper, who finished 12th in the marathon at the 2004 Olympics, and Ryan Hall, the first U.S. athlete to run under an hour for the half-marathon distance will also compete.

more...

Delhi to run in Vodafone Half Marathon

NEW DELHI: With an all new category for corporates and increased prize money, a record 28,000 participants are set to run for various charitable causes in the third Vodafone Delhi Half Marathon slated for October 28.

The venue for the race's start and finish has been shifted from the Jawaharlal Nehru Stadium to the Central Secretariat Grounds on Vinay Marg.

The annual event has added a new category for corporates -- the Corporate Sporting Challenge -- this year.

more...

Log Update

Tuesday I went to the gym and yesterday I run 1h, some period with a good pace.
Today I have no time to run, so an extra free day. Maybe tomorrow I have time!

Long run

Today I do a long run, just to start the training period with a some km to the legs!
I do the following route:
http://www.gmap-pedometer.com/?r=1403906

19.16 Kilometers in 1h30m.
This is a average speed of 4:41 per km.

Log uptaded.

Log update

Second day in the gym. It's ok, until now seems to be a good method to improve strength.
Yesterday I run 45 minutes. I delay the gym for today because I feel tired yet, from the saturday gym session.

Gym

I start yesterday on a gymnasium (or a health club), to do some strength exercises to the upper side of the body, specially for my backs. Also to to some strength to the legs. My initial program also includes some cardio exercises but for now they are too much easy, but as they are different than run in the road, I will keep with it to do a more complete set of exercises to equilibrate all body. The gym is the GinasioContraste, in Lisbon.

Week report

Last week I run 3 times just 30 / 40 minutes. I had no time for more. Yesterday I do the first day on the gym, and today I do a 35 minutes run before the breakfast. Running before the breakfast is good to force muscles to get the energy to the fat and not from the sugar in the blood. This afternoon, I will do a second run today, faster but now plenty of energy: some time after a good meal!

Traning Schedule Oct07 - Jan08

Finally the new training schedule, for the winter season. I will start now after some weeks out in holidays and also some weeks out of training due to wounds. The training schedule will be based again on the Hal Higdon Intermediate and on Advanced Half Marathon Training Programs. The last one I do, I don't follow it until the end due to several reasons: no time, some pains on the legs, and so on. This one I will try to follow it, but for sure that I can't do all the training at schedule day. So I will be happy if I can do all the trainings schedule for each week, even if I don't do it at right days.
This program will be some modified since last one because I start on the gym, 2 times a week, and so this will be included on this schedule. Here are my goals and the reasons to start on the gym.


Gym - cardio (bike, run, etc) and strength

Tempo Runs - This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly. from HalHigdon

Pace - A lot of runners look at my training schedules and ask, "What do you mean by 'pace?'" I mean "race pace," the pace at which you expect to run the half marathon. Some workouts are designed as pace runs to get you used to running the pace you will run in the race. In Week 10, for example, I ask you to do "5 m race pace." Hopefully that is self-explanatory, but I offer more directions in the weekly screens. You might want to do a short warm-up before starting each of these pace runs. from HalHigdon