our choices show what we truly are

Third easy run in a row, I am just glad the Christmas holidays are done. 

Speed workout 8X800 w/ 2m recovery jog, my splits were incredibly consistent tonight and during my recovery jog I covered at least 300m. These are my splits: 3:02, 3:03, 3:00, 2:58, 2:59, 2:59, 3:01, 2:59 average time 3:00+1" final AP 4:44/km, including warm up and cool down.

7 easy recovery miles, at the end I was almost shivering even though it was not cold (about 5°C), weird.

Five easy miles nothing special about it.

Tempo run night. I wanted to continue the trend of the last few weeks, getting to the point of doing a 10k threshold run at 4:00-4:05/km. After 3k warm up, I immediately realized it was not going to happen. I started my first fast km and my legs were really heavy and dead, I kept pushing until I finished the 6k and then I quit. At that point my average pace was 4:08/k, still decent, but I was struggling, breathing was fine, but my legs were not there. I added 4k cool down and went home.

Doing two workouts (800 repeats and a tempo) in a week is hard and this is what I can do right now. Instead if I do only one of them I can push the pace a little bit more in each one. I am not disappointed it is what it is.

Heavy rain outside, chicken heart inside. 1 hour biking on the trainer.

Sunny day with subfreezing temperatures, nothing like Utah weather though.

Medium progression run starting at MP and finishing at HM/threshold pace, overall I would say mission accomplished. These are my splits: 5k at 5:35/k (warm up), 5k at 4:57/k, 5k at 4:29/k, 1k at 5:12 (to drink some water while passing by the car and eating some sugar), 5k at 3:59/k, 4k at 5:35/k(cool down)  final average pace 4:53/k. Last thursday I struggled to keep 4:08/k for 5k, today, while it required some concentration, it was comfortbly hard and really doable.