Speed Work #3

I forgot to look at my training log yesterday, but I remembered something about a series of one milers with speed, some type of recovery in the middle, and a one mile warm up and cool down to amount to 7 miles. So I ended up doing:

• One (1) Mile Warm Up starting at 4.0 to 6.5 mph
• One (1) Mile with speed at 7.5 mph (8 minutes per mile) - heart rate at 82%
• 1/4 Mile (400 Meters) Recovery at 6.5 mph (9:14 minutes per mile) - heart rate at 78%
• Two (2) Miles with speed at 7.7 mph (7:47 minutes per mile) and recovery in between - heart rate between 85 and 88%
• 1/4 Mile (400 Meters) Recovery at 6.5 mph (9:14 minutes per mile) in between - heart rate at 80%
• One (1) Mile with speed at 7.7 mph (7:47 minutes per mile) for half a mile, and 8.0 mph (7:30 minutes per mile) for the last half mile - heart rate between 88 and 90%
• 1/4 Mile (400 Meters) Cool Down

Everything was pretty close, but the recovery was suppose to be for 1/2 mile (800 meters) and the speed was suppose to be at 7.0 mph (8:30 minutes per mile). So, I'm pretty glad that I didn't look at the log.

I also skipped the Recovery and proper cool down because the kick boxing class had started, and I was very interested in attending. I still had a bunch of energy left and I didn't feel fatigued, so I went, and I'm glad I did.

In addition to making it to Boston, my auxiliary goal is to become more coordinated and have a wider range of aerobic motion. So I've been picking up some step and kick boxing classes, and I've noticed a remarkable difference.

My shape is changing, and I attribute that to the additional classes that makes use of a variety of muscles intensely, which I hadn't really used before. I also feel that I have more control over my body, and my running has benefited from it. I don't feel as tired after a hard work out, and my trouble areas (knees, Achilles, shins) aren't quite as troublesome.

In short, I highly recommend for runners to take on a multitude of aerobic cross training, and to try things that require a variety of movement and coordination.