Look what I woke up to this morning!
I thought winter was over? I will admit it is very pretty but I’m over snow and cold. Bring on spring! Hopefully the old saying, “In like a lion, out like a lamb” will hold true for March.
WORKOUT – Treadmill tempo run. My training plan was set for a tempo day of 5 miles total. Here’s what I did:
Mile 1 – warm up @ 6.5- 6.7 mph/0%
Mile 2 – 7.3 mph/0% (8:13 pace)
Mile 3 – 7.4 mph/0% (8:06 pace)
Mile 3.5 – 7.5 mph/0% (8:00 pace)
Mile 4 – 7.6 mph/0% (7:54 pace)
Mile 5 – cool down @ 7.0 – 6.0 mph/o%
I was feeling really good so I upped the speed rather than sticking with my initial pace of 8:13. Tempo Thursday has become one of my favorite days of the week!
Fast vs. Slow Twitch Muscle Fibers
I had a request from a reader to better explain fast and slow twitch muscle fibers as it relates to running.
Slow twitch muscle fibers are more efficient at using oxygen to generate fuel (known as ATP) for continuous, extended muscle contractions over a long time. They can go for a long time before they fatigue. Therefore, slow twitch fibers are working overtime for running long distances like a marathon and century bike rides.
Fast twitch muscle fibers are used for short bursts of strength or speed. However, they fatigue more quickly. They produce the same amount of force as slow twitch but fire at a faster rate. Sprinters use more fast twitch fibers.
Your muscle fiber type and genetics influences what sports you can excel at and whether you are fast or strong. Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers.(source)
I definitely have more slow twitch muscle fibers than fast. Sprinting is not my specialty!
Ron has the day off from work today due to the snow so we are all hanging out at home today. Hopefully we can get the little monkeys outside to play in the snow. The last snowstorm they lasted 3 minutes before they were over the snow.
Enjoy your day!
Are you ready for Spring?
What’s your workout for the day?
What type of muscle fiber are you?