It's cold outside, no matter what time of the day, it was just cold with a nice brisk wind, and I dressed for less. Anyway the run felt a little sluggish and I needed to run 4 miles in 45 min. I felt was very doable and maybe a little slow, so i stepped it up. Here is how it went:
Ran between 4.2-4.6 miles in 30:25, now on my Polar it said 4.6 and when I did Map My Run it said 4.2 but I was not being that accurate. If by my polar I would have done a 6:35 mile. So I felt sluggish and cold but in the end I guess it was a great run.
Active Workout
Instructions:
Warm up with an easy jog of 10 minutes.
Following your warm-up, run a total of 45 minutes. Stay in Zone1-Zone3 for majority of the run. At anytime during the run, accelerate you heart rate to Zone3 or higher for 15 minutes on hill terrain. After 15 minutes of intensifying your run, return to a pace consistant with heart rate zones of Zone1-Zone3 and finish your distance.
Coach's Notes:
This is usually an interval of a longer set. The focus at Tempo is Zone3-Zone4.
A rolling course is more beneficial then a steep climb.