Fancied running something different this afternoon, so loaded up my iPod Shuffle with the Kara Goucher Endurance Boost and off I went. You can read more about the workout here, but basically it’s a 40 minute speed/endurance workout comprised of a 5 minute warm up, followed by 4 x 4 minute intervals with an equal recovery time.
With a 5k race to run in the morning (or is it a 5k run to race?), I decided not to run the 4 minute intervals at top speed, and just picked up my pace and concentrated on my running form instead.
I actually enjoyed the workout more this time around than the first time I tried it, and was surprised that I’m not bored with the music yet. Maybe I’ll try the Lance Armstrong Run Longer workout next?
After the 40 minutes was up, I ran an extended cool down back to the house and ended up with almost 7 and a half miles on my Garmin GPS.
Temperature was a very pleasant 73°F and the wind a blustery 18mph:
Solid run and more of a workout than I first planned. I’m expecting a sluggish 5k in the morning – don’t expect any Personal Records!