December 9th, Sunday

Today’s workout was a variation of one I read in a Runner’s World post onTwitter. The authors are from the school that believes running slow will help you to run faster. They suggest 3-minute  intervals at a moderate pace with two minutes of recovery.  There seems to be considerable research that supports this idea . Plus I have been gradually coming to the conclusion that running faster than  eight minute per mile pace is detrimental to my body . Here is what I did on the cinder track on a totally calm, 32° December afternoon.

3.75 miles in 45minutes 

Warm-up = 15 minutes ending with 4 x 50 to 80 stride moderate pickups  

Intervals = 5  x  3 minute accelerations  going off at every 5 minutes  Average pace throughout was about 8:30 per mile during accelerations.

Cool down = 800m in 7 minutes 

This workout felt right on all aspects. It was very arobic and very comfortable, and I enjoyed running intervals of time rather than distance for a change.  This effort seemed quite effective without being too draining on the body.

Stats – 

Weight = #154

Indexes – plantar fasciitis = 3 and achilles tendon = 0

Diet = 10

Morning heart rate = 54 beats per minute