Treadmill Tempo in Portland

The boys and I were gone for 5 days over the July 4th weekend because Henry had qualified for Fencing Nationals in Portland!

On our 2nd morning there (where Henry had to fence at 8 a.m.), I got up early and hit the treadmill in our hotel's gym for a tempo run. The goal was 3.1 miles (a 5K) as fast as I could. I wasn't sure of my speed, so I didn't crank up the speed too fast. After a warm-up, I held it at 10.2 mph for the first mile of the tempo effort. Then I bumped it up 0.1 mph every half mile after that. But coming up on 2.5 miles, I was SURE I wasn't going to make it to 3.1 miles. I held out as long as I could at 10.6 mph, but I only lasted 0.3 miles there, so I stopped running hard at 2.8 miles, not 3.1. Here were my half-mile splits:

Tempo effort at 10.2 mph (held that for a mile, then upped it 0.1 mph every half mile):

2:55, 2:56, 2:54, 2:53, 2:50, 1:41 (0.3 miles)

= 16:12 for 2.8 miles (5:47.14 pace)

I had warmed up for 1.5 miles, so here's the treadmill saying 4.35 miles (1.5 mile warm-up + 2.8 miles fast + 0.05 miles at a cooldown pace) covered in my tempo run sweat:

A little worse and a little more dryed-on after cooling down for another mile.

Don't worry... I wiped everything down well. Including the base of the treadmill behind me on either side where my pumping arms had flung lots of sweat.

Garmin pace and HR climbing through the hard part.


Back in the room pointing to the only dry part of my shirt.