Treadmill 5K

I posted earlier this week that I did an all-out V02 max treadmill workout last week, but I had a solid treadmill workout the week before that as well. About 2 weeks ago, I did a treadmill tempo 5K workout.

I warmed up for 1.75 miles (approximately, as my treadmill only shows TENTHS of a mile and not HUNDREDTHS of a mile), and then walked for about 0.25 miles.

Then I started the 5K effort as I cranked it up to 10.6 mph. I upped it again to 10.7 mph after a half mile, and 10.8 mph at the 1 mile mark. I wasn't sure I could keep speeding up (that wasn't really the goal... I just wanted to be fast), so I held 10.8 mph from mile 1 to about mile 2.4. Then up to 10.9 mph for about 0.3 miles, and then 11.0 mph for the final 0.4 miles.

My half-mile splits for the 3.1 miles looked like this:

2:50, 2:48, 2:46, 2:46, 2:46, 2:44, 0:32 = 17:15 (5:33.87/mile pace)

I had no goals, but I was happy with that!! I think I've been in the very low 17s for a treadmill 5K before, so now I have something to try to beat (much like my V02 max treadmill workout from last week). Maybe I'll try a similar "speed up strategy" next time I try a treadmill 5K, but maybe I'll try to keep everyone 0.1 mph faster - I think that'd put me around 17:05. With some decent training, I might shoot for sub-17 before the winter is over.

Pace looks right. HR is NOT correct!

It was later that day that my car didn't start (here's the post where I biked 15 miles in 15 degree temps to get it back), but we had a family Christmas the next day. And we were in charge of bringing veggies. So I grabbed my backpack and started jumping snow berms on the way to Aldi:

My trusty 22-year-old steed after 8 miles in the snow.


Lots of gunky build-up.


I got a pitcher of water and washed it off before it corroded too much.


All of the veggies (and tortilla shells and shredded cheese) made it home safely!

That ride was a nice cool-down after the treadmill 5K!