our choices show what we truly are

10.1 miles in 1:30 enjoying the sun and the cold air.

No run today, 30 minutes on the bike trainer, I needed some rest today.

Another boring 5 miler with -5°C and a cold wind from the north. I really need some light and warmer temperatures.

After an unplanned rest day tonight I went for my MP run of the week. Goal pace was 4:30/km. I managed to finish a 10k  in 45:15 (4:32/km), it felt much better than the 8k of last weeek, but I am not even close to where I was last october.  I will use the upcoming months to rebuild mileage and speed without having the pressure of PRing in the upcoming races.

Nothing special tonight just the usual plan "something is better than nothing", 5 miles in 45 minutes.

Half marathon with 3X5000m + 1X2000m at MP with 1k recovery. My goal pace for the repeats was 4:30/km, but during the first set that pace was clearly unsustainable, the rest of the run was ok. I have mixed feelings about this run I was much more in control than last week end and I could have kept 4:30/km for another 5000m at the end, but deep down I know that this pace is too aggressive and 4:35-4:45 is probably a more realistic goal pace for the upcoming marathons. I will keep trying to maintain this pace for medium/long runs in the next few weeks and see what happens by mid-march. These are  my splits:

1k 5:19/km

5k 4:42/km + 1"

1k 5:06/km

5k 4:32/km + 2"

1k 5:24/km

5k 4:28/km

1k 5:08/km

2k 4:26/km

0.1km 4:10/km

Total time for 13.1 was 1:38:48, average pace for the whole run was 4:41/km.