our choices show what we truly are

Tonight I went running just to enjoy the run, no watch, no garmin, I checked the time when I left my car and when I came back. The whole purpose was to enjoy a good summer evening and nothing else. 

I have to admit I cheated on my way back, the first half was a little bit too relaxed so with 6k to go I definitively started pushing overall I did 8 mile in 1:15. It was really a relaxing one.

8 miles around the lake, the first half was very nice because I met an old friendI haven't seen in a while, we spent a couple of kms to catch up and then we enojoyed the beautiful sunset while a storm was approaching. Second half by myself was just boring and unfortunately no rain.

Tonight was the 5X1600m night.

These were my splits each one followed by a 3:00 recovery jog:

6:14 then 413m recovery jog in 3:00

6:13 then 456m recovery jog in 3:00

6:10  then 498m recovery jog in 3:00

6:14 then 502m recovery jog in 3:00

6:17 then 500m recovery jog in 3:00

A couple of miles between warmup and cooldown. I wanted to stay close to 6:15 and covering at least 500 m for the 3 minutes recovery jog. I have to push a little bit more on the recovery, but overall I felt great.

Just 8 miles in 1:16 with a perfect breezy evening.

To break the monotony of 8 miles I did 8.1. 1:08:13 I felt relax and confident, a very good run.

6.2 miles in 54:34. Good relaxing run before tomorrow long run.

Long run with 4X5000m intervals at MP (4:30/km) with 1000 recovery run 1 minute slower. At the end I was in decent shape and not too sore, I added another 1k recovery plus a 3000m at MP.

These were my splits:

1k 6:21/km

5k 4:30/km average pace

1k 5:18/km

5k 4:30/km average pace

1k 5:24/km

5k 4:29/km average pace

1k 5:19/km

5k 4:28/km average pace

1k 5:31/km

3k 4:29/km average pace

I did 17,4 miles in 2:10:57 with 14.3 miles at MP. Overall I felt really great. It is also a great excuse to have a  nap in the afternoon.