That's what I need to do to improve and that's also the difference between jogging & running. Today I ran exactly the same 13 km's as yesterday (20 hours later) and I decided already from start to push it a bit in comparsion to yesterday. I focused mentally on the pace more or less all the way and it wasn't comfortable, but I felt like I was running, not just jogging. It's so easy to let your mind drift away and then the autopilot automatically switch over to cruise control speed = comfortable jogging pace, that I have programmed my body over the years, to be used to.

I was 4 minutes faster today, approx 5 % diff. So it's all about how you decide to perform your run and then stay focused.

My intention is not to be competetive, but it would be nice to return back into running with a better pace/flow, so I don't just get slower and slower due to age and lack of guts to feel some pain. "Body, mind, focus", correct Micke?

Next target is set. Göteborg Marathon on October 11. One month away, so if I can do 2 long distance runs (+20 km) within the next couple of weeks, then I'm confident about a sub 4.30 finish time. My target has to be to beat my previous best time of the year, 4.25 from Tateyama Wakashio Marathon in Japan.

So a little bit more focus on the running for a couple of weeks and this will be a piece of cake. Mix a couple of quality runs during the weeks and then have a LSD jog during the weekends. Classic formula!