February is often where running seasons quietly take shape. In this episode, Bjørn-Ivar reflects on why this part of the year feels different, and why motivation alone stops being enough. The conversation moves through three pillars that matter most for getting faster over time: choosing a goal that genuinely pulls you forward, staying injury-free so the work can actually accumulate, and building training that fits real life instead of ideal weeks. Along the way, there’s a grounded look at a classic interval session, practical thoughts on recovery nutrition after easy and hard days, and a clear check-in on runner’s knee — how it shows up, how to recognize it early, and how to manage it without losing momentum. The episode closes with an honest update on the Sub-20 Project, seen through the lens of a 57-year-old runner balancing ambition, recovery, and consistency as winter slowly unfolds.

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