Great job KG! I thought it was funny seeing your wine-drinking avatar next to the "I got up at 5:45 to run!" Right now I identify with the avatar more!!

At -9, you were probably not half-awake for long! That's, hmm, "refreshing" weather...

This week is half-recovery and half-reconditioning towards my next race, which is a 8km in one month. I'm letting go of the long long runs and going for a lot more speedwork and leg-speed workouts. Here's the plan:

Tuesday: Run-walk with a semi-injured friend, however long she wants.
Wednesday: If possible, 60 minutes on the trainer bike at recovery pace
Thursday: Short 30-min run
Friday: 60 minutes on the bike, maybe some light intervals if the music is good, followed by 20 minutes doing some core exercises on the ball
Saturday: 30- or 40-minute run with some strides
Sunday: 60-minute run

And get a massage. Stretch nicely.

Thanks for starting the thread.