our choices show what we truly are

Because it is a holiday I took advantage of it to do a medium run, 26k in 1:18:07, nothing fast just some miles and time on feet I am still tired from tuesday fast workout.

13k in1:18:38, relaxing run, I am still in recovery mode.

Progressive run at MP, started at 5:40/k for the first 7k, 3k at 5:00/k, last 11.1k at 4:34/k. Overall an half marathon in 1:45:42.

This is the one of the few races around here where you can swear about the distance, it is a legit 10k and it is the only race with no monster hills, just a few rollers, for these reasons it is usually well attended at the end of the racing season. On top of that there are money prizes for the fastest teams (my team won today and it is going to win the whole local competition in a couple of races). Today it was a typical november morning with light rain, fog and somehow warmer temperatures and this greatly reduced the number of the runners.

I got there at 8:30, found my bib number and went back to the car where I left the umbrella and the rest of the clothes. During the 3k warmup the rain stopped, the organizers decided to take advantage of this break and to start the race as soon as possible a few minutes before 9:30. With my current level of fitness I thought finishing in 41 minutes it would be a reasonable goal. I started on pace, something that doesn't happen very often, but I soon realized that 4:06/k would be an ambitious plan, next 3k were slightly uphill on a unpaved/muddy road and I did 4:07, 4:18, 4:23/k, we turned around and headed for the finish line in 4:15/k. Second loop I felt strangely a little  better my legs were more cooperative and I kept the following splits: 4:11, 4:08, 4:27, 4:03, 3:58/k for a total time of 41:55.

I was slower than planned, this was the bad part. The good thing was the second half that was faster than the first and I thought I could have kept 4:10-4:15/k much longer, somehow after warming up during the first loop I couldn't switch gear until the very end. It was a good race and did another fast workout, now I have to keep training hard.

A good recovery run, first 9k were slow and easy, because I was feeling good I started a mini tempo at MP, finishing 7.1k at 4:34/k AP.

Another good run, I started with a 5k warmup at slow pace and then I started a tempo run at MP/HM pace. I did 11.1k at 4:25/k average pace (that is more on the HM side right now). First 5k were still easy while the last 6 were more work, but my pace went down from 4:30 average to 4:20 during the last 6k. I have to learn to maintain an even pace, but while repeating an 800m loop uphill/downhill it is really difficult to guess the final average time and for this reason because I am feeling good I try to push a little bit more on the uphill portion and trying to recover on the downhill. AP at the end was still 4.57/k that is a more reasonable MP.

Slow recovery run 5 miles in 44:06.

I had sore throat for the whole day, so tonight's run was kill the bug or kill myself type of run. Right now I can't feel my throat at all, after all the cold air and dry mouth, I am curious to see tomorrow morning how it will go.

17k in 1:30:53.

My theme of this running year is my consistent inconsistency. Friday morning I woke up really sick, I went to work, survived until 4pm came back home and dropped on the bed until monday morning. Just fever, cough, stuffy nose, sore throat, muscle aches and pains, general weakness. Yesterday I went to work and things started getting better, last night I had the first "relaxing" night in three days and today I am almost back to normal. Tonight I went for a short run to clear up the airways and move my legs. I hope I am done for this year. 

Quick run before going out for dinner. 5 miles in 36:36.

8X800 with 2min recovery jog. I started with 20 minutes warm up and then I started the workout. These were my splits: 2:52, 2:56, 2:58, 2:55, 3:01, 3:01, 3:07, 3:03 AP 2:59.

I took the first half a bit too aggressive and I paid later. To be honest the 3:07 was done on the loop with the hill done twice. The recovery was a little bit too short, after #4 I was no longer able to bring down my heart rate.

Seven easy miles.

HM started at 6:00/k finished at 4:00/k, it was fun and weird at the same time. The first 5k were around 6:00/k, the middle ones around 5:00/k and the last 5 around 4:00/k, at the end I felt mentally and physically exhausted. Final time was 1:46:44.

One hour swimming.

First 5k at slow pace then last 5k at HM pace 4:17 average pace.

Fast workout, the plan was 8X800 with 2 minutes recovery jog. Goal time was 3:00 or below as last thursday. Clearly I was wrong, I finished with 3:10 AP, really consistent, but really slow. My legs were still heavy and were not cooperating at all. I am glad I finished it. Next three days I will be out of town, so running will be more challenging.

Running in Sorrento is not easy, I took advantage of the hills early in the morning to avoid the traffic of the only flat road in downtown Sorrento.

Easy run to recover after three days in Sorrento. 

I did this race as a speed workout and to test where I am. It is not a flat 10k because it has 3 bumps and a long hill to be repeated twice and anything faster than 41:30 it would be a great result. At least I was rested after a week of almost no running. Weather was great cool and dry, and the blue sky was the right companion for a good run. I decided to keep a 4:03-4:07/k speed to see how long I could keep it, at least for the first loop. The first 5k were perfect in 20:13 after that I just needed another 21 minutes for the second half to finish faster than my goal pace. The hills during the second loop were a killer but once I was done with the big one, that was during km 6, I relaxed a bit and found a faster pace on the remaining three bumps. I don't know my official time I just hit the button of my garmin after the finish line and said 40:55. I am just happy to have finished under 41. More miles and more speed in training will help to go under 40 minutes.

Nice recovery run under an almost full moon, it was nice to venture with the moon light on some roads usually dark without public lights and to extend my half mile loop to a 2k loop.My left heel spur was sore after yesterday.

Third consecutive night without running, it's been raining for three days now, no major damage in my area, just water everywhere from the sky and on the ground. Third consecutive night biking inside. Tomorrow cold air will arrive pushing away the heavy rain.

After 4 miles of rain and wind I went home. It was enough.