Half Mile Intervals Workout on the Treadmill 3/18/13

After yesterday’s race, I know that I have a lot to work on, especially my pacing outside, unfortunately, the weather isn’t cooperating with me yet.

It was 7 degrees F when we got up, which is not ideal for doing speed work on a track (especially when it still has some snow on it), so I still planned on doing my Interval sessions on the treadmill.

With 12-18 inches of snow predicted for Tuesday, Wednesday and then into Thursday with the clean-up, probably means more treadmill time.

So much for getting out outside to work on pacing.

Enough whining, today I had a little more purpose about how to approach my .5 repeats on my mind after yesterday’s race. I want to be able to run my next 5K at a 6:40 or lower pace – I know that I can do it, but I have to get my pacing more consistent.

Yes I wore my racing shoes to train in today. There is definitely a difference in how you run, when you run in shoes designed to “go fast” and the minimal trail shoes I wore yesterday during the race, which I love, but are not designed for fast road racing.

What was my workout today:

  • 2.0 mile warm-up @7.3 mph

I hate it when you have to stop everything for no choice pitstop, if you know what I mean – it is such an inconvenience, but you gotta do what you gotta do – luckily no one took my treadmill. Why did I include this little fact, to show that my runs get interrupted just like everyone else.

  • 0.50 mile @ 9.0 mph
  • 0.25 mile @ 6.6 mph
  • 0.50 mile @ 9.0 mph
  • 0.25 mile @ 6.6 mph – 3.5
  • 0.50 mile @ 9.0 mph
  • 0.25 mile @ 6.6 mph
  • 0.50 mile @ 9.0 mph
  • 0.25 mile @ 6.6 mph – 5.0
  • 0.50 mile @ 9.0 mph
  • 0.25 mile @ 6.6 mph
  • 0.50 mile @ 9.0 mph
  • 0.25 mile @ 6.6 mph – 6.5
  • 0.50 mile @ 7.3 mph
  • 1.00 mile @ 7.5 mph
  • 8.0 miles total in 1:01:12

Today I worked hard on identifying exactly what a 6:40 pace feels like and the effort I need to maintain it. I really focused on the speed of the leg turnover, how my landing felt at the 6:40 pace and on paying attention to how my body was feeling.

Maintaining the 6:40 pace for the .5 mile was not difficult on the treadmill. I had plenty left when I finished and could have done more, but I am trying to stay smart and stick closer to my training plan this week, without adding the extra work that I have been the last two weeks.

The other part was that I wasn’t at my usual health club and where I was working out at has a fairly strict 30 minute limit for the cardio equipment and I was using a guest pass, so I was stressing out a little because of that. I try to follow the rules, but at the same time I wanted to do my workout. However, there was always another treadmill available, so I kept plugging along, until I got to the 8.0 mile mark. No one came over asking for the machine, so I lucked out.