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.
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.
I would love to be 1/2 as fast as you are. Keep up the awesome work!
ReplyDeleteI think I classify you as fast--elites be damned!
ReplyDeleteThank you - that's very nice and really means a lot. It's all relative I guess.
ReplyDeleteGreat workout. Really. Generally speaking, do you trust the pace displayed on treadmills?
ReplyDeleteThanks 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.
ReplyDelete