Wednesday, January 12, 2011

Workout ... Speed, Treadmill/Track

            Course:  Legacy Park Gym Treadmill/Track
                Miles:  10            
                Time:  1:10:48
       Avg Pace:  7:05/mile
         Workout:   Treadmill/Track Speed Run 
               Temp:  3 Degrees, Wind 10NW
          Calories:  1215
  Total Ascent:  0 ft
            Avg HR:  163 bpm
Miles this week:  34

Legs felt great when I woke up and I didn't want to waste it, so I squeezed in another speed workout.  Although it was a combined treadmill & track run at my gym - I felt pretty good about it.  The only thing really missing was any elevation.  Splits were as follows:

   Mile 1 ... 8:44 (warmup)
   Mile 2 ... 7:53 (warmup)
   Mile 3 ... 7:02 (pick up pace)
   Mile 4 ... 6:25 (max HR 177)
Rest ... 2:30 min
   Mile 5 ... 6:23 (max HR 179)
Rest ... 2:30 min
   Mile 6 ... 6:25 (max HR 183)
Rest ... 2:30 min
   Mile 7 ... 6:29 (max HR 183)
Rest ... 2:30 min
   Mile 8 ... 6:26 (max HR 180)
Rest ... 2:30 min
   Mile 9 ... 6:24 (max HR 180)
Rest ... 2:30 min
 Mile 10 ... 8:42 (cooldown)

Felt pretty good afterwards, like I could have given a little more if I needed to, but I was trying not to kill myself this week.  I feel like I'm getting fast again(for me anyway - I know a lot of "elites" would scoff at my times).  But I'm still not anywhere near where I was last fall at the KC Half Marathon ... 1:30:46, 6:59/pace.  

It's winter and I'm trying to push it too hard.  I need to mix in more hills or I'm not going to be ready for Austin and Boston.  But I don't want to get hurt either.  Such a fine line there.


  1. I would love to be 1/2 as fast as you are. Keep up the awesome work!

  2. I think I classify you as fast--elites be damned!

  3. Thank you - that's very nice and really means a lot. It's all relative I guess.

  4. Great workout. Really. Generally speaking, do you trust the pace displayed on treadmills?

  5. Thanks Chris, I've never noticed a huge difference - but I know a lot of people think they can be off. If it's a recovery run, I really don't care - but for a harder workout, I'll still wear my HRmonitor and just watch it.


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