My heel feels fine, so I'll try to up the average time spent on my feet in February. As for pace, I haven't really tried to get back under 4 minutes 45 seconds per km, and seem to have found a comfortable pace in and around 5 minutes per km. I'll work to maintain this pace as I increase the distances covered.
In SBRC news, I just heard from our lone Middle East Chapter member, and am excited for Matthew as he readies for the Madrid Marathon in April. From the Homeland [Mountain] Chapter, Jason will be doing his first ultra this month in Calgary. If he runs as well as he looked like he could at Christmas, should make for a blazing time.