our choices show what we truly are

At the beginning I was still tired from last week and yesterday total rest didn't help. The first few miles were really hard and slow then things went progressively better and it was some sort of an unplanned progressive run.

I have to say it was a great evening run, the temperatures are much cooler than the last few days, thanks to a big passing thunderstorm, but most importantly I am feeling good about my running. With a friend of mine we decided to do a relaxed run under 5:00/k and after the 1st km warm up we hit easily 4:40-4:50/k for the next 9k and then we did 5X200m strides at 4:00/k recovering for the next 200m at 4:50/k. We finished 12k at what would be a good MP and it was really easy, I have never felt a run like this so easy. Last year at this time I was struggling doing any training at any speed. I really appreciate right now the last 9-10 months of uninterrupted training.

When I started I was running into a thunderstorm and much cooler temperatures, after 3k it was already done, water everywhere and much cooler than when I started. Tonight I did a 3X3000 at HMP with 500m recovery jog. My target pace was 4:00/k. The three sets were uneventful, I never struggled to maintain the pace and I was always faster during the last k. These were my times: 11:53, 11:57, 11:49.  The last k of the last set was almost all out, I could have done a couple of more kms if had kept my pace under control. A great running evening.

This is the usual hard run, the run after a fast workout. There is no glory in a slow training run on tired legs, are just miles in and sometimes it is hard to convince yourself that it still will be useful for something. At the end of 13.1k I was still happy about what I have done tonight, I didn't think it would be possible at the start.

Easy miles, the first half was uphill for 300m then the same route back downhill. I went at 4pm when it was still warm but a light breeze made it almost perfect.

The right ankle I sprained on august 15 is still half swollen and sore, I decided to avoid a fast workout this morning hoping to speed up the healing process. 8 easy miles around the lake.