>> Saturday, December 29, 2012
I wanted a quick, hard speed workout yesterday, but we got some snow recently, so the footing outdoors was not conducive to "speed work." (I think running hard on slippery surfaces tends to make my perennially injured heel hurt more.) So I hit the treadmill for 3 x 1 mile repeats with 2:00 jogging/walking rest between.
I did a little math ahead of time. I know that 10.0 mph = 6:00 / mile, but I wanted to know what speed to set the treadmill to.
- 10.5 mph = 5:43 / mile
- 11.0 mph = 5:27 / mile
I did a 1.5 mile warm up between 7.5 and 8.0 mph. At 1.48 miles, I cranked up the speed so I could hit my watch and start at 1.5 miles and be up to speed. (It takes less than 2 seconds to get up to speed from a complete stop on the track, but a treadmill speeds up SLOW slowly, that I figured it was best to get up to speed and THEN start the interval.)
It was GREAT to be able to set a speed and know e-x-a-c-t-l-y what pace I was running, but it was HORRIBLE to see the hundredths of a mile s-l-o-w-l-y go by.
I started at 10.5 mph and bumped it up for 10.7 with 1-2 minutes left. I learned what I always thought was the case: I slow up in the 3rd quarter of mile intervals. I did NOT slow the treadmill, but it was just after the 0.5 mile mark that I WANTED to (even though I was able to speed up at the end).
2:51, 2:50 = 5:41.
I started my 2nd interval much like the first: I got up to speed and hit my watch when I saw the treadmill click over to 2.72 miles (then I ran until 3.72.) I tarted at 10.6 mph, bumped it up to 10.8 around 0.3 - 0.4 left. I think I hit 10.9 for a bit.
2:49, 2:48 = 5:37.
I started my 3rd interval running at 10.7 mph, and I bumped it up around 0.5 to 10.9 (5:30 pace). I was hashed.
2:47, 2:46 = 5:33.
I snapped a photo during my 1 mile cool-down:
It's hard to tell, but my shirt is completely sweated through.
Here I am on the crapper post-workout trying to force a smile:
Oh hi there "vein of approval!"
And I'm still completely sweated through.