Over the past few days I have been doing my heart rate workout.

Monday the time was 45 minutes with a 143 average heart rate.

Tuesday was 40 minutes with a 141 average heart rate.

Wednesday I ran on the tread mill for 40 minutes with a 141 heart rate average. I used a 5 degree incline.

Yesterday I went to the track and did 30 minutes with a 139 heart rate average. Then I did my first workout geared to run a sub-5 minute mile. I decided to start at 20 sec/100 meter pace (5:20 mile pace). I did 4 x 100 m in 20 seconds, 1 x 200 meters in 40 seconds, 1 x 300 meters in 1:00. My next workout I will add a 400 meter repeat and maybe a 500 meter repeat. I will move down to 19 sec/100 meters when I am able to complete this workout (a 20 sec/100 meter pace) through 800 meters (2:40).

My heart rate was 156 bpm after 200 meters in 40 seconds and 156 bpm after 300 meters at 1:00. This tells me that my threshold heart rate is 156 bpm. 

So I am going to attempt running "steady state" fast aerobic runs with my heart rate in the high 140s - low 150s during the last 30% of my run. So if I run 45 minutes straight, I would like the last 15 or 20 minutes to be in my fast aerobic zone (145 - 152 bpm). I should stay aerobic as long as I stay a few beats below my threshold (156 bpm). This is a risk because it puts more stress on my legs, especially my left foot. My legs and feet are feeling pretty good and I think the risk is worth the added training benefit. Steady state fast aerobic running, for me, is the most effective way to gain the highest possible level of fitness.

I will do my anaerobic workout like the one I did yesterday and as I described in an earlier entry, twice a week or once every three days.