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7.5 miles around the lake in about 56 minutes, no garmin.

5X800 w/ 400m recovery jog these were the splits: 2:53, 2:52, 2:51, 2:51, 2:52.  2:52 AP.

First workout at night around the lake.

Short run before dark 4.5 easy miles.

I didn't have enough time to run I decided to use the 45 minutes that I had to complete a 10k. I finished at 43:28, short cool down and then I went home.

Second consecutive day with clear skies and sunny and warmish temperatures, easy 10k around the lake.

Tempo run night. 2k warm up followed by 7k tempo in 27:50, 3.1k cool down.

Except for the last k, when I was running against the wind, I was working hard during the run but not racing all out to keep the pace.

Easy miles around the lake, cold weather.

Five easy miles before dark.

The train to come back home was 45 minutes late, so I had to cut in half my planned workout. I wanted to do 12X400, but it was 7:30pm when I started and with 40 minutes of decent light I decided to pack the same amount of pain in that time and opted for a 10X200m with 200m recovery jog. Last time I did this workout was 5 years ago in Salt Lake at the East High School track and I was barely able to average 40 seconds. Tonight my splits were these: 36.2 38.4 37.3 36.6 36.0 35.5 37.3 36.5 37.2 37.4 for an AP of 36.8. I was really done at the end but overall I felt satisfied because I accomplished my two goals: going under 40 seconds and trying to be consistent.

Today doing 10 miles at slow pace was much harder than yesterday, it was slow, it was painful and I felt I had nothing to gain in terms of fitness. I am just glad I did them.

Easy miles around the lake, today was the first real spring day around here, warm temperatures and a clear sky.

Five easy miles.

My prayers and thoughts to all the people hit by the tragedy in Boston.

Spring weather perfect for running. 3.5k warm up then 5k tempo in 19:30, cool down 3.7k easy.

It was a beautiful evening out, there was still some visibility at 8:30pm.

Easy recovery run, I finished at 8:30pm while lots of bats were flying around. It was quiet, peaceful and silent.

12X400 w/200m recovery 85.3, 87.5, 86.7, 84.5, 86.5, 84.0, 86.5, 84.6, 85.5, 85.3, 86.6, 85.5  AP 85.7. When I started the warm up I didn't feel very good and I was tempted to do an easy 10k, then I decided to try at least to run not all out and relax and see if I was able to maintain 1:30 per repeat. I did it on a straight stretch of road with a mark every 100m accurately measured with a wheel, I didn't check my split until I finished and I was very surprised by the outcome both in terms of consistency and the final average. I honestly thought I was going around 1:30-1:35. Good training run.

Easy run at night around the lake.

Another easy run enjoying the sun and clear skies.

Progression run 7.5 miles in 58:14, I started really slow and without killing myself I finished at half marathon pace. Great feelings overall in spite the cold weather and the rain.

Tempo run night. 3k warm up and then I started the tempo with a simple goal: 7k in 28 minutes (4min/k). The first km I was still in wu mode and did it in 3:58, then I relaxed and finished the next 2.5k much faster, I had to stop to re-tie my shoes, started again with another fast k, I was at 5k with 25 seconds ahead of my goal time, km 6 was still on pace while the last one it was a struggle. I finished 7k in 27:42. Next week I will try to stick to my plan and keep 4min/k until the end avoiding racing during the last k and maybe extending my tempo in the 8-9k range.

2 k cool down at the end.

Easy recovery miles, I was still tired from last night.

I took advantage of the national holiday to do a fast work out in the morning. The first 5k were needed to wake me up then I started with my work out 6X1000m with 3 minutes recovery jog. These were my splits: 3:45, 3:42, 3:45, 3:44, 3:42, 3:43. I finished with a 2k cool down. I felt great throughout the run, my goal pace was 3:45 that is faster than my current 10k pace, but it felt sustainable until the end.

I managed to finish a 10k in 59:50. It was a slow recovery run, I was still tired from yesterday fast workout.

Slow run to increase my weekly mileage, 13.1 in 2:00:40.

This morning I had company (2 running friends joined me for a "relaxing run"), we decided to go around the lake at slow pace, but things were a little bit out of control already after 5k, our plan was to finish in about 2h for 13.1 miles, but we kept speeding up and finished in 1:47:47. It was not like racing but it was more entertaining than running solo. Yesterday was still winter, rainy and cold, today summer, hot and humid.

Spring is finally coming.

Mini tempo run workout, I wanted to stay at 4:00/k, in order to stay relaxed and finish it not all out, but it didn't work very well. I started with 3.5k warm up then I started the tempo right on pace (3:58, 3:57, 3:59) then with 2k left I was feeling good and in control and sped up, finishing 5k in 19:41. I added 7.7k as a cool down at 5:00/k.

I felt really good for the whole run, I should have gone longer during the tempo maintaining 4:00/k in this way I had so many energies still left at the end to burn.

Last workout of the week, for the remaining days just recovery miles. I want to arrive to sunday  10k rested, hoping to harvest the results of the fast workouts of the last few months.

Easy recovery run 10k in 58 minutes and change.