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        Workout of the Week


        Back in September, I ran the Berlin Marathon with a group of friends. For a variety of reasons, my training over the summer was pretty weak, so by the time I reached the Brandenburg Gate (about .2 miles before the finish), I could barely raise my arm to take this picture.  (But I was still running, sort of.)

        After Berlin, I kept running for about two months and, by November, I was in better shape than I was for the marathon. But then it was Thanksgiving. And then it was freezing. And then my hip was hurting. You get the idea.

        Long story short, I woke up on Monday feeling the need to not only to detox, but to workout. So, in the spirit of trying to stay in shape through the holidays, I thought I’d share one of my go-to treadmill workouts.

        Things to know before you start:

        • Your Base Pace: level you can comfortably sustain for 3 or more miles
        • Your Goal 5k Pace: you know what it is — approximately 1:30-2 minutes faster than base pace


        • Warm Up: 5-10 minutes at base pace (or slower)
        • Main Set: {repeated 6 times}
          • 1 minute at base pace
          • 2 minutes at 5k pace
          • 1 minute at :30 seconds faster 5k pace
          • 1 minute recovery
        • Cool Down: 5 minutes

        What are your favorite winter workouts?