Treadmill 3x1 Mile Intervals

It was time for some hard running: the fat bike loppet I did with my brother-in-law was nearly 2 weeks ago, and my last speed workout was 2 weeks before that. So I hit the treadmill for a 3x1 mile interval workout yesterday.

This would be the 2nd time trying this workout on a treadill. I did the same workout about a year ago when did splits of:

• 2:55.20 + 2:51.94 = 5:47.14 (10.2-10.5 mph)
• 2:51.20 + 2:47.35 = 5:38.55 (10.5-10.8 mph)
• 2:44.50 + 2:41.81 = 5:26.31 (10.8-11.1 mph)

I didn't have those exact splits in my head, but I DID have the treadmill speeds in my head. I was thinking I'd like to try starting at the speed of my 2nd one a year ago, then speeding up so that my final mile this year was faster than any I did last year. That was the plan at least...

And I was able to stick to the plan! It didn't feel too bad! I walked 0.2 mile between my intervals like last year, which ended up being around a 2:30 break. Here's what went down in my training log:

1.2 mph WU: 3:56, 3:52, 1:32 (0.2 miles)

0.2 miles walking: 3:11

FIRST INTERVAL: 10.5-10.8 mph, 2:51.7 + 2:48.0 = 5:39.7

0.2 miles walking: 2:29

SECOND INTERVAL: 10.8-11.1 mph, 2:46.9 + 2:43.1 = 5:30.0

0.2 miles walking: 2:25

THIRD INTERVAL: 11.0-11.3 mph, 2:43.7 + 2:39.8 = 5:23.5

(up to 11.4 for the last 0.1-0.2 or so of that last interval)

0.2 miles walking: 2:45

1 mile CD: 3:56, 3:48

Intervals averaged: 5:31.1/mile average

Heart rate is unsurprising here.


And footstrikes are always like this: too low when I run easy (around 165-170),
but a better strike-rate when I'm up to speed (around 180) which helps my form.

So I didn't speed up as quickly WITHIN each interval this time (as last year I had 5:38 and 5:26 when this year I had 5:39 and 5:30), but I was still quite happy with this. I'd LOVE for this to be my last indoor speed workout for the season, but we need more of a solid thaw here before I feel safe running hard outside.

A Facebook memory for today reminding me it COULD be melting outside,
but it was below 0 when I woke up today and it's only 12 degrees right now.