Feb 17 2009
My first real workout related to my training schedule. Actually I am starting a week late but I don't see that as an issue as I have a pretty good base right now.
This workout is supposed to be speed related. A 5 mile tempo run.
Instead I decided to ramp it up a bit and after a short warmup ran 3x mile only stopping long enough to adjust settings. After the three miles I ran a 2x 1 mile hill workout then a cool down.
I felt very strong through out the run and had plenty left in the tank in the end.
This is probably the first treadmill workout that gave me the feeling of accomplishment compared to running outside.
.25 warmup jog.
3x 1 mile @ 5-5.5 speed and 5% grade. kicks at the end of each mile.
splits: 8:41 (7:09kick), 8:28 (8:15kick), 7:55 (7:45 kick)
2x 1 mile hill workout
1st mile 11:44 pace 8% grade3-3.5 speed walk/run
2nd mile 10:22 pace 10% grade 3.5-4 speed all run with 9:40kick
half mile cooldown
Total workout 5.75 miles