Please accept my apologies. I am on fire.

My body is changing in oh so many ways. (I love writing sentences that could be from a musical about puberty).

I was at my step/core class this morning and I noticed how different my legs looked. More defined quads. I should probably take a picture, but 

you'll have to take my word for it when I say my quads look like this. photo credit: San Francisco Chronicle

After class, I did a warm-up run in preparation for my 6km + 4km tempo effort. Ole wanted 4:10/km pace - and I was thinking - right a 41 minute 10k in -6 C, all alone!? Not too likely. Yet my body was yearning to run a tempo.

It went well and I ended up running the first 6km in 24:14 (came through 5k in 20:11) and the 4km in 16:14. Faster than I had ever imagined!! 40:28 for the whole 10k. (That's just under 4.03 min/km pace for those not so keen on maths. Do you ever just love writing math in plural like those crazy Brits?) Outside! In the winter!

I think you can see the proof here: 

(I highly recommend Endomondo as a way of tracking workouts. I absolutely love it.)

http://www.endomondo.com/workouts/158322960/8324663

http://www.endomondo.com/workouts/158322948/8324663

Please feel free to follow all of my non-treadmill workouts at Endomondo: (http://www.endomondo.com/profile/8324663)

What did my training look like this past week?

Mon.: step+core, 1.5 km x 3 in 5.45, 5.43 and 5.38 (0,5% treadmill)

Tues: 10km in 44.27 outside (supposed to be 4:45 pace, was 4:27)

Wed: spinning 45 min.

Thurs: 18 km in 1.21.48 outside (supposed to be 4:45 pace, was 4:33)

Fri: 5 x 1 km in 3.45, 3.45, 3.43, 3.42, 3.40 (supposed to be 3:54, was 3:42!!) (0.5% treadmill)

Sat: core + spinning

Sun: swimming with HG tri club 1 hour (pool, of course), run 10k in 43:51 outside (supposed to be 4:45, was  4:23)

Today: step + core, warm up, 6km in 24:14 (4:02 pace), 4km in 16:14 (4:03 pace) outside.

As you can see, the longest run was 18km. But nothing is slow.

There are a couple of great things about a training plan like this

- More time (it was Natali's 12th and Christian's 5th birthday this week + a very busy work week and I was able to fit it all in)

- I wake up ready to run. That feeling that I had from overtraining syndrome is gone. Perhaps I just had overreaching? (althgough it did last from late October to mid/late January)

- Ole just told me to write sub 1:25 as expected finish time on a half marathon I will be running this spring!! (nope, not telling)

Running song of the day: Diamonds by Rihanna (oh my, my, my, how I LOVE the way she says "Bright") Does Rihanna ever disappoint for running songs?

Oh, my childs. I love them. I went a little wild with the camera this past weekend.