our choices show what we truly are

Another cold day with a strong wind from the north, but the sun was out and skies were really clear.

I went running in the afternoon, I did a progression run starting at 6:00/k finishing at 4:00/k with the last 4k at HM pace. 

Speed workout night, 8X800 with 2m recovery jog.

Tonight it was hard since the beginning, my legs were still tired and the cold wind from the north didn't make things easier. I finished the workout (that in itself it was already an accomplishment) at 3:11 AP, covering at least 300m during the 2 minutes of recovery. It was slower than last week and the head wind on the uphill portion was a battle during each loop.

I am happy that the workout is done and it is monday, I will have a couple of days to recover and then thursday I will give my legs another shot of speed.

13k at easy pace, temperatures below freezing.

Not enough time and will power to run under the rain.

Strange speed workout, I wanted to do a fast 6k tempo run at an aggressive HM pace (approx 4:10/k). I started really comfortable at 4:06(hill), 4:06, 4:03(hill) for the first 3k, at that point I was confident I was able to push even more and finish the last 3k at 3:59, 4:08(hill), 3:55(half-hill). The average pace was just above 4:03 that would be right now a 10k pace but except for the last one when I was "racing" all out, I was well below the pain treshold of a 10k pace. I can't say either that was a HM pace and I tend to  believe that right now that was a fast HM pace, but sustainable only for a 15k. To add some confidence to my selfesteem this training (as the rest of my winter evening runs) was done on 1700m loop with a hill and a downhill and a 180 degrees turn where I was forced to stop turn around and restart. I am planning to extend this kind of run up to 10k in the next months and see if I can transform this pace/run in a HM training.

Relaxing run tonight, 6.2 miles in 58 minutes. Not sore from last night just tired.

I waited for 1 hour hoping that the rain would stop and I could go running, eventually went downstairs in the basement to ride my bike on the trainer for 1 hour. I wasted one good hour biking.