our choices show what we truly are

I went running in the afternoon taking advantage of the afternoon storm to cool the air. I did the first 5 in 45 minutes and the last 5 in 37:30. Overall a great run.

Anther 10.1 miles just before a storm. Conditions were perfect the sun was down light breeze, almost heaven.

8 miles in 1:14:07 around the lake. Not much else.

I did my first Yasso test in two years. I started doing it again more as a fast workout for my half marathon training rather than as a real predictor of my marathon time. In the past it was always 10-15 minutes "optimistic" compared to my marathon time.

I knew, given my last 3:24 marathon time and my 1:28 half marathon time, that I should not had any problem to nail a 3:10 for 10  repeats but fear at the beginning was definitively there.

I decided to start with 3:10 and 3 minutes of jogging at whatever pace felt comfortable.

This was the outcome: 3:02, 3:13, 3:11, 3:16, 3:11, 3:10, 3:05, 3:06, 3:05, 3:04. Average 3:08. Total mileage, including warm up and cool down was also good. Definitively I was cautious at the beginning and then I opened the gas at the end doing the last three repeats without any "rest" in between, just to finish as soon as possible. This is a confirmation that I can do a 3:18-3:23 marathon (Rome was 3:24 and it is slower than a pancake flat race), not a 3:08, at least considering my actual level of aerobic training(read lack of mileage).

I am planning to use this training once a week for the next three months with the goal to improve my half-marathon time and as a tool to convince my brain that I can be faster in a marathon too.

Run without garmin, the only goal was to cover ground and enjoy the cool evening. I ended up doing 8.7 miles in approx. 1:25ish, I was tired from yesterday but nothing really dramatic. 

"Rest day" 5 miles in 49 minutes. I wanted to go slow, short and finish early around 8pm, I accomplished all those goals. Ready to go to bed after a long week at work and running wise. Good luck to all marathoners.

I ended up not having not enough time to run, I opted for a fast 10 k with some cool down. I did 6.2miles in 43:11 and then finished the remaining distance to get to 7 miles in whatever pace was left.