our choices show what we truly are

Easy recovery run. My legs are somehow ok, just general fatigue.

To summarize this half year of running, the only disappointing part is my mileage that is below my overall goal of 2400 miles for the year. I had some really good races and I hit many great workouts, I have just to be more consistent and keep my mileage higher. My greatest goal for the rest of the year is to PR again in the half in september or in october, finish a flat 10k race under 40 minutes, and trying to PR in the marathon in Florence at the end of november.

Easy miles, I started really slow and finished at HM pace. I am feeling recovered from last saturday. The weather was still great 20°C at 7pm it's just great for this time of the year.

I started with an easy 5k as a warm up, then the 5k tempo at 4:00/k. During the first 3k I was exactly on pace, the last 2k were fun, I opened the throttle and finished the last 2k at 3:55/k. Overall 3:55 is closer to the 10k pace, I have to lower my expectations and run more km at slower pace (4:05/k is more reasonable). I finished with a 6k cool down and half mile walking to enjoy the cool night breeze.

Tonight I used my recovery run to help a friend of mine, much slower than me, to do his tempo run. He really wants to finish a HM faster than 2 hours, and his 10k time is really fast compared to his 2:04 HM time. We did an 8 miler at 5:40/km (about a 2:00 HM) and he had no problem to finish it with the last k at 4:50/k. He was really happy and quite surprised about the outcome, I knew that with good pacing he would be able to do it. After leaving him I added 4 more km to pile up some more miles.

After a 2k warm up I started a 10X800, stopped after completing 4 of them because my left hamstring was really tight. I attempted #5 but I stopped after 200m. I finished with a slow run.

I don't feel much pain while running slowly, it could be the sign that I have to increase my mileage with slow runs and reduce the intensity a little bit. It was a perfect evening for a run, cool weather and a light breeze.

I wanted to run 10 easy miles but at 7 I was really tired.

Easy run to finish this week with 60 miles (59.9) I was tired and this morning was hot already when I started at 8am.