Steven Kempton

LONG INTERVAL RUNS A long interval run features repeated efforts of three to five minutes in Zone 4. Long interval runs maximize high-intensity fatigue resistance.

“We all know that if you run, you are pretty much choosing a life of success because of it.” – Deena Kastor

“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle – when the sun comes up, you’d better be running.”

Christopher McDougall

and the muscular exhaustion.” While respecting the athleticism of such events, he disqualifies 50-milers and stage runs from the category of ultra, as they will favor athletes who are well trained and gifted. The true ultrarunner must endure sleep deprivation and complete muscular fatigue. Only then can he or she “find energy after the fuel is gone

Reward

Hit the gym and you can buy that sweet hoodie or expensive plant you've been eyeing.

For the moment, forget the slant board and stability disk. Let’s just do a quick test of your foot strength. Balance on one foot. Maybe it’s challenging, but not too difficult? Now balance only on your forefoot, your heel off the ground. Try to maintain that position for thirty seconds. Not as easy as you thought, right? You probably had to fight f

MIXED INTERVAL RUNS Mixed interval runs are intended to sharpen runners up for racing after they’ve already built a solid foundation of fitness. Including efforts in Zones 3, 4, and 5, they serve to maintain the fitness gains that have been accrued through workouts individually focused on each of these zones.

Guilt

Your partner bought you a guitar for your birthday, so you should really take an hour to start learning how to play it.

Be mindful of the messages in your mind and realize that you can change your thoughts. You can use the power of self-talk to engage in both willingness and optimism throughout your workout. When you begin to encounter discomfort, bring positive “I am” statements to life: “I am willing to keep pushing. I am capable of this effort. I am optimistic th