Today is really the first test for me to being cold weather committed this winter. I have posted on here weeks ago, that I am attempting to commit to running through the winter. I have set my schedule to reflect that and I am continuing with that effort.
Today, with temps in the low 40's, and a strong wind, it feels like it is in the low 30's outside. I am not going to lie, I thought about bagging it and doing some strength stuff instead. However, I sucked it up and got some warm clothes on and went out for a little over 5 miles. I kept the pace comfortable at about 7:52/mile, and finished up in about 41:29. Now that my cruising speed is under 8:00/mile, I can start to run faster stuff and bring in some speed work that I have set up on my training schedule in the near weeks.
You can incorporate speed work no matter what your background pacing is, but I prefer to have some strong fitness first, so that I can hit some times in my repeats I have felt before and am comfortable with. Next week, I will do some strides and a set of 1-200m repeats that aren't on my schedule right now. I simply want to get some fast, short work in to feel my legs turnover quickly again. It feels good to get after it, and coming off the marathon training, I haven't done that in awhile.