Here was tonight's workout. A workout given to me by Coach Tony (www.coachtony.com) when I was training for previous races was to take long, slow runs and focus on holding my heart at 150 bpm. Tonight I went back to that workout.
It does a couple of things. First, it teaches you to pay attention to your heart rate and control your breathing. Second, it "puts the miles" on your body. To me that means it beats up all of the small cartilige and such that needs to be strengthened while not putting too much stress on them. I always think of micro-tears in the muscles that heal up and become stronger when I run this run. Normally it is excruciatingly boring, but tonight was a gorgeous night so I just ran and enjoyed. 4 weeks from now I'll do this run again. If I am progressing in my fitness, I should be able to run the 4 miles faster and hold that 150 heart rate. I'll let you know how that works out.
http://www.trainingpeaks.com/sw/5LY3UJIUGMU5Z6XPLP5COXSN3M
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