our choices show what we truly are

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.

I took advantage of the holiday to do some miles and a fast workout.

My plan was to do a 10X200m with 200m recovery. I knew that to do at least 10 miles total I had to do a long warm up, because after 10 fast 200 I would be totally done.

I am not used to runnig in the morning so I did a 10.1k warm up that was also great as a wake up. After the warm up I started with the workout. These were my splits: 37.6, 38.7, 38.3, 38.05, 37.5, 38.3, 37.5, 37.6, 37.6, 36.9   AP 37.8. I then finished with a 2k cool down. I have to say this was the first "bad" workout in a couple of months. I really wanted to hit 36" but I knew today was not going to happen, it felt really hard since the beginning, it was like running a 200m at 400m pace and the speed was not going down in spite all my efforts. I honestly went all out for all 10 intervals but the outcome was always the same.

This workout coincides with the highest mileage week of the year so at least there is an explanation for the poor outcome of this workout. I was happy because the effort for sure was there and during the 2k cool down I knew my best and fastest effort.

Easy recovery run for the first 10k, I sped up during the last 6k. No watch and no garmin, just some fun time with myself.

Easy run nothing special.

Progressive run from very easy to HM pace, I felt good.