But I'll put them in the same thread.
Number one: I am a high school runner shooting for a 4:30 mile by the end of track. Today we had our second track workout, 12x400. I ran them in 71,73,73,74,73,74,72,71,72,71,70,67 with two minutes rest (after the 7th and 8th there was 3 minutes rest). Five one-hundred meter sprints afterward. Is this good enough for a 4:30?
Number two: Normally after a workout you want to ice your legs. Is going the opposite way, sitting in a spa, going to do any harm? It's several hours after the workout. Dumb question, but I didn't really know.