Today's run workout was an audio download on my ipod from Carmichael Training Systems.
My run began with a 10 minute easy jog to the local college track and then 5 by 20 second stride outs. Coach Chris Carmichael explained the workout and would direct the times of when to speed up and when to jog/walk the recoveries. During coach Carmichael and Lance Armstrong's encouragements, selected music that they chose, played in the background to keep me motivated.
The main set began with a 4 minute run at tempo pace followed by 2 minute recovery jog. The intervals increased by 2 minutes up to 12 minutes yet recovery time remained at 2 minutes. The way I monitored my pace was by keeping my heart rate at 140 beats per minute. I also had my GPS watch to monitor my pace, distance, and laps.
Cool down was an easy 10 minute jog. Total workout time was 1:03:18 for 9.5 miles at a 6:40 pace.
This was a novel run with an ipod coach and soundtrack. I had fun with it and would do it again.
If you want to do the tempo interval workout click on this link to register and download the 2 free workouts.
Next week I'll run with Lance to do the speed workout.