In Like a Lion!

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?

8 comments on “In Like a Lion!

  1. Glad to report my view def. doesn’t look like that, and that we are hitting mid-80s already… Great workout! I am still recuperating from injury, so just walking right now and yoga, it’s so hard to hold back and not take off as I walk :s Very interesting about the muscle fiber, it would also explain why hubby is so much faster and better at shorter races and I am better at keeping a longer steady pace.

  2. I have been ready for Spring since February, Favorite workout today was my swim… I think my muscle fibres are inbetween… I don’t do enough speed work to get faster twitching


  3. I’m like you- more slow twitch muscle fibers. I always wonder about those Olympians – Kara, Deena, Desi, are they just blessed with lots of both?!
    It’s 80’s here too, but a little too hot for this time of year, I miss the snow! But just a little… in general, I’m very happy with a warmer climate. 🙂
    Oh, one more thing- I’ve been wanting to add you to my blogroll and had trouble finding your feed, although I’m sure it’s right in front of me… can you help?

    1. I probably would miss the snow a little, too, if I lived in the south.

      I’m in the process of switching to ‘’ and dropping ‘wordpress’ from my current domain. I hope to get everything up and running tomorrow night or over the weekend. I’ll let you know when it happens. 🙂

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