Hi all, welcome back!
Today I did a 10km route in which I started with a 5km tempo run after which I took a minute to recover after which I finished another 5km but at recovery pace.
With 2 weeks to go for the beach marathon I tried to reduce my weekly miles a bit. After last week where my total was 85k , I aim for this week to finish somewhere between 60 and 70 km. Sofar I did 32.6 km in 3 runs - while incorporating some speedwork.
Today's run:
I started my training with a short tempo run. The run did go pretty well, but I felt next time I could improve my time by incorporating a shorter warmup. Not only because it is better in preventing injuries, I also lost quite some energy in the first 300m (and again at 1km) in a slope under a bridge. By incorporating a 1km warmup my route should be totally flat which might help me break my 20 min 5km goal.
The route I use for tempo runs is flat like this, and to reach 5km you would have to make only 4 turns - so it would be perfect for setting a PR.
Making a selfie while doing a tempo run =D
After the tempo run I took a minute to get my heartbeat back under control and resumed with a recovery slow pace run. Another 5km but now on unpaved roads 
Shoe problem
My upcoming marathon is an unpaved beach and dune run. While I got 4 pair of running shoes, I do not have trailrunning shoes, with 2 weeks before the event I do not have sufficient time to break in new shoes. So I will have to try and use the most sturdy shoes (and hope for the best). 
The shoes I would had considerd most sturdy would be the Karhu shoes (first row, left).
But looking at the damage these shoes endured I can say I postponed new shoes a bit too long =D So I will either go for the New Balance or the Nimbus. But far from ideal haha.
Happy running!
Hive power up month challange | Day 23 #pum
Day 23, powered up 12.2 Hive bringing the total for January to 255.3 Hive
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