Treadmill Training: 3 out of 4 Runs and Getting Faster

We've had some snow here in MN. I LOVE running in the cold, but I can't run "fast" on slippery snow because the "spin out" flares up my calf problems. So I've done some of my recent hard running on the treadmill.

Last Monday (Dec 1st), I did my first treadmill run of the season. It was a long run, and it didn't go that well. I started my "6 pace miles" in the middle of my 11+ mile run at 9.1 mph - by the middle of last winter, I was starting them at 9.3 or 9.4 mph. And then I sped up normally by 0.1 mph every half mile. But after a few miles, I knew I wasn't going to be able to hold on for 6 harder miles, so I stopped after 5.5 miles, which had the final half mile at 10.1 mph.

Last Wednesday was snowy, but I just went out for an easy run, so I ran in the snow. It was lovely.

Last Friday (Dec 5th) was a speed day, so I did 3x1 mile repeats on the treadmill. I posted about this workout on Monday. They went as well as I could have hoped! I recreated the same treadmill workout I did at the end of last winter while the boys and I were in Charlotte. And I nailed it! That means when I re-do this workout in 4-6 weeks, I'll have to start off faster and see if I can hold on. That was a bit of a confidence boosting workout. (Much like how the Thanksgiving Turkey Trot 5K was a confidence booster as well... I'm feeling good about my fitness level right now after a summer / fall of it not being as great.)

Then on Monday (Dec 8th), I hit the treadmill for another long run. This started similar to last weeks, but went a LOT better! First of all, I started at 9.1 mph again, but I held on for all 6 "harder" miles. And on top of that, I sped up TWO EXTRA TIMES over those 6 miles: once just after mile 1, and once before mile 5. And then I sped up again in my last half mile. So I ended with the last mile being between 10.3 and 10.5 mph! (I was at 10.3 mph at mile 5, 10.4 at mile 5.5, and 10.5 at mile 5.7.) So my half-mile splits for those faster 6 miles (9.1 mph up to 10.5 mph) looked like this:

6 miles at pace (starting at 9.1 mph and speeding up 0.1 mph every half mile):

3:17, 3:15, 3:11*, 3:09, 3:07, 3:04, 3:03, 3:01, 2:59, 2:58*, 2:54, 2:51*

= 36:55 (6:09.17 pace)

* asterisks denote splits where I sped up an extra 0.1 mph

Here's a post from April where I was under 6:00 / mile for my "pace miles" (5:59) and the opening paragraph of that post talks about 2 other times I was faster yet in February (5:57 and 5:56 / mile). So 6:09 pace in December isn't bad... but I know I have room to grow.

I hope to be back outside shortly, but I have plans for some fast / hard treadmill workouts if I can't be!