OH over 10miles in snow, hail, sleet, and wind ! Shame no thunder...
MG well done on the quick 5m
NP well done on the swimming. I don't have firm plans yet for a Spring marathon - I'm having another go at a sub1:30 Half on 22 March, then assuming I recover well, that leaves me 5 or 6 weeks to pick a marathon - maybe Hamburg (26 April, same day as VLM) or Salzburg (3 May).
5.8m slog through the mud in the park and woods with the Club this morning.
Ecce you may get a variety of answers, but personally I think strides are about form and leg speed, so I regard the recoveries as unimportant - static rest for me, or a slow walk. I do only 15 to 20 second bursts, and usually only do 6 to 8 reps.