25 days for Lisbon’s Half Marathon and I’m getting in shape now. So in shape I’ve actually broke my 10k PB, now in a 43′59” mark.

Last couple of weeks resulted in some improvements, as I shifted from some painful workouts to more balanced and enjoyable ones.

Stretching and abs played a role here, as I am opting for a more balanced training scheme, more like a “total fitness” thing.

in the next couple of weeks, I’ll get some extra miles under my belt and try to tune up my pace and build a consistent base, to speed trainning in week 3.

See you and enjoy the sunny weather!

The Portugal Halfh-Marathon is just in the end of this month, so I started doing longer workouts. A 12k and a 15k this week. As a matter of fact, I ran today my farthest ipoded race. 15,24k in less than 1_h15_min.

I’m focusing more on mental aspects lately (setting my mood, running relaxed…) and, I’m pretty sure that if I had to run a half-marathon today, I’ll finish it.

The mental aspects got me making a link between workout and race strategy and meditation. I’ve recently rediscovered meditation, and it’s being a good way of keeping the mind clean while running, which might have also a physiological advantage: blood might flow less to the brain. Going beyound a rational way of running and really not “being there”, makes me feel less pain, and at least I feel the miles passing by with less discomfort.

Since my goal is to finish the race relaxed and maybe in a fast pace, the mains aspects to be aware in the forthcoming days will be:

• Eat carbs, fruits, and schedule meals frequently;
• An apple a day…
• Avoid fadigue, running long workoputs followed with one or two days rest;
• In the days of rest, do some light muscular workouts,

P.S.: You can now register to the Corrida do Tejo. 2008 - 10k race in Lisbon area!

After browsing around for some competitions in September, I found Meia Maratona de Portugal, in the 28^th. I am going to run the Half, only to finish it. Since it requires some extra preparation, I started today making longer runs, doing a 5k in the morning and a 10k in the afternoon. As I am on vacatoins makes this easy.

I’m not going to get focused on time issues and on breaking any PB. Monitoring myself and running relaxed is my goal for my first Half Marathon.

It´s been a while since I’ve wrote here and also since I’ve been running in a regular basis. Work forced me to reduce my running hobby, but I’m back!

I’ve been doing some really relaxed workouts, mainly around 5k, something like three minutes bellow my PB.

I’m keen on running a race near September, so I’ll post here the options soon.

So it’s done. I’ve trained all of what I felt to be needed to train for the next race.

With some 10k workouts and a 15k (race length) training, I’m fully satisfied with my performance. Taking in account that my goal here is just to finish the race, a 1h15min seems to be a good goal.

Mentally, I find this 15k distance not at all different from the 10k, besides the fact that I do run in a more “zen” state, really relaxed from the very beginning and only pushing up after feeling that I have enough energy. Last workouts have made me feel that I am more a long distance runner and not a 5k or less racer. Psychology playing a role here, definitely.

Race post after it! Wish me luck.

Unlike expected when I left home for running, today… I ended up making a long distance workout: 12,73 km in one hour.

For future reference:

• I started really relaxed and controlling my pace
• Mentally, I opted for a kind of a zen state of mind
• I have no pains whatsoever
• Only drank water at 7,5 km
• Did not need to do effort management
• The last kilometre (12^th) was done faster
• I ended the workout less tired than I expected

With this mark, I will make a good race in the Golden Marathon 15k, for sure, something around 1 hour and 15 minutes.

I will start doing more workouts like these, but taking special care not to enter in a fatigue state… prior to Easter hollidays a few 7k runs and that’s it.

Found a good reference calendar of races and events in Portugal.

You can check it out here.

I’ll get a way to put these informations better organized in the blog, namely by using a plug-in or table manager. Not easy to find one good and practical, thought.

I fully accomplished my workout schedule for this week and I’m feeling completely ready for the race. Just a few stretching exercises tomorrow and off I go on Sunday!

Seems like I stepped into a new performance level.

Last races seems quite easy and I’m controlling myself not to speed up. Strangely, this seems to traduce into better and better times. My 5k PB is now 21′42”. Loosing something like 7 kg in the past 5 months plays a role here, also.

The Vodafone Mini-Marathon is right around the corner (in two weeks), so I just have to do a decent time. From what I’ve been told, this kind of massive event attracts all kind of runners - particularly slow ones and fast walkers - so what concerns me the most are the first kilometres, where I’m planning to force a steady rhythm, and pass as much racers as I can, leaving the fear of hitting them, like in Corrida do Tejo.

Made my post-valentine race today. I must say that I’m really in shape now.

Running 7,2km workouts made me see my progress:

19/01/2008 - 38′51” (5′22” pace)
08/02/2008 - 37′39” (5′13” pace)
12/02/2008 - 37′19” (5′10” pace)
15/02/2008 - 37′33” (5′12” pace)

The time is always near my goal, and since the mini-marathon is fairly easy, I’ll start doing speed workouts and muscular training in the forthcoming weeks.

Music wise, I’ve discovered that using techno music (Bob Sinclar) helps… used it today and even with a not so light pain in my spleen, it really helped to keep the pace in the last two kilometres