Ready to race

I´m now on my final week towards the 8k race this Saturday night. Last week´s training was good. Could run six times, had a great 1k session and a surprising 5k time. Could get my bike and have an easy ride last Sunday. After a few days of heavy work load, my routine is back and my training is going well.

I started this morning with a 3x5min at race pace (4:15/km) with 1min easy. Not as comfortable as I wanted, mostly because it wasn´t a night run, but was good to remember the pace I want to follow for this race. If I´m able to do that, will be an amazing result. Now only a couple of easy runs and a rest day before the big day.

Sub 45min – week 03

Apr 26th – 3x5min @4:15/km – day 15

Apr 27th – 1h easy – day 16

Apr 28th – 1h easy – day 17

Apr 29th – Off – day 18

Apr 30th – 8K Race – day 19

May 1st – Off or Bike – day 20

May 2nd – 1h easy – day 21

Riding in Sao Paulo (4)

Visiting Villa Lobos

Villa Lobos Park

We had a grey Sunday. As you saw from the picture above, our Easter wasn’t warm, it was wet. Like I normally do on Sundays now, I grabbed my bike and left for a ride. This time I wanted to take pictures from Villa Lobos park. Unfortunately, the weather didn’t cooperate and the pictures would be much prettier if we had had a sunny day.

I don’t go to often there. Lately, only when I’m with my bike I get to go to Villa Lobos. Mostly because I live near Ibirapuera’s Park enough to go running as a warm up. But this park is really beautiful and wide.

You have the bike path apart from the running path. But it does’t mean you’ll find people running along with the bikes. The main reason would be the length of the bike path (3,5km) vs the length of the running path (0,7km, 1,4km or 2,15km). Also, some parts of the running path is made of concrete, wich is not the best surface for running.

Bike path on the left. Running path on the right.
Walking/Running path

It has a wide green area with a lot of sport courts (tennis, basketball, soccer, etc).

Bike path near a sports court.

Even though it was a perfect day to stay at home, some people decided to go outdoors and have some exercise.

Some people at Villa Lobos

When winter arrives, we’ll have plenty of sunny days and I’ll take new pictures from all these parks. Next Sunday I’ll go to Parque das Bicicletas (Bike’s Park), a tiny park near Ibirapuera. Then, I’ll have shown all the parks that are connect through the Ciclofaixa (exclusive lane for bikes on the streets) that is operational on Sundays here in Sao Paulo. Have a nice week.

[mappress mapid=”9″]

My best 5K

Last night I ran 5K at a pace I want for my 8K race next Saturday, on April 30th. It’ll be a night race and I decided to run at the same time, around 7pm.

Yesterday was a warm day. I left home at 6:30pm and while headed to park I could see that the temperature was 27C. Another thing I knew was I would run while the park still had a lot of people, so plenty of attention not to stumble with the others.

When I got there, after 11min of easy run, I prepared myself to start. My first km was a little slower (4:21), still trying to find the correct pace. The second was exactly what I wanted. Third and fourth a little faster (4:10) as I was feeling ok and the last one I keept the pace (4:10) and could finish at a time 10s faster (21:05) my goal (21:15).

It was a tough end, mostly because of the warm day. I could probably continue for another 3k, but not at 4:10 pace. A 4:15 pace seems more likely and this is I’ll try next Saturday.

What I didn’t realize at the time was that this 5k was my fastest 5k so far. Before I was always running in the morning near a 4:25 pace to see how fit I was for a morning 10k. Great thing!

April 23rd – 5K paced below 22:30 – day 12

KM Time AHR
01 04:21 162
02 04:15 180
03 04:10 183
04 04:09 185
05 04:10 187
Tot 21:05 179
AHR: Average Heart Rate

Celebrating

On April 10th we celebrated our sixth year together as a couple. Dates like this are a good opportunity to visit a new restaurant in the city. This time we went to Nonno Ruggero, one of the restaurants of Fasano.

No reservations made so we left my house a little early in order to avoid waiting for a table. The strategy did work and a table for two was available at a nice place at the restaurant, near the salad buffet! 🙂

We chose a bottle of red wine and went to the buffet table to serve. We got some tomatoes and cherry tomatoes, lettuce, parmesan cheese, peaches, parma ham, palm tree etc.

Salad buffet

After another round of this delicious things, we got the menu to order our dish.

Here’s something curious about ourselves: we never order the same dish. Why? Just to taste two different dishes of the menu.

My dish: sirloin with mashed potatoes

Her dish: Vitelo milanesa with saffron risoto

Both dishes were nicely done, tasted beautifully and made this day even better than it was so far.

Food I like – Burger

Our favorite recipe for burger

One of the things I like doing, besides running, is having a good meal. Sometimes I go to a restaurant or a snack bar, sometimes I do it at home.

Last weekend I would go to the beach, instead I had to stay and work during Saturday. Before knowing my plans had failed, my fianceé went to the supermarket and bought us food for that weekend. We wanted to have a nice burger sandwich.

She bought a 200g rump steak burger, cheddar cheese, tomatoes and lettuce. This is our basic and favorite combination. No eggs, bacon, etc. Just that.

You grill the burger, melt the cheese on it, chop the tomatoes and lettuce. Put on a nice bread and eat.