Treadmill Speed Work – 8/27/13

Yes, I know what the PT told me and all that other stuff.

Sometimes, well let’s be honest, most of the time I am not a good patient and I don’t take orders very well (this is coming from someone who lasted almost 21 years in the military).

Oh well, just the way it is.

I decided to stop by the gym and see how my leg was feeling on the treadmill. I chose the treadmill for a few reasons:

  1. I can control the pace
  2. Same thing on the incline
  3. It is easier on my body
  4. I like the treadmill, (yes I admit it) I can “go away” for a little while, without worrying about cars, ditches, rocks, dogs or other assorted thing that I need to watch out for outside and just run.

What did I do for a workout?

  • 1.0 mile warm-up @7.0 mph
  • .25 @ 8.6 mph – 1
  • .25 @ 7.0 mph
  • .25 @ 8.6 mph – 2
  • .25 @ 7.0 mph
  • .25 @ 8.6 mph – 3
  • .25 @ 7.0 mph
  • .25 @ 8.6 mph – 4
  • .25 @ 7.0 mph
  • .25 @ 8.6 mph – 5
  • .25 @ 7.0 mph
  • .25 @ 8.6  mph – 6
  • 1.0 mile at varying between 7.0 to 7.6 mph

Total miles: 5.0

Time: 40:05

Pace: 8:05

8.6 mph is supposed to be a 6:58 pace according to the machine, which is fast enough – for now.

The only thing that I focused on today was relaxing and running. You know something until after the 4.0 mile point, that is exactly what I did. I didn’t worry about form, mechanics or whether I was landing on my heel, midfoot or forefoot – I just let myself run.

You know something it felt good.

I enjoyed the fast running and even thought about going a little faster (but didn’t), but this is only my second speed workout in a long time and I still am feeling the left Achilles a little too much still, to go into beast mode or whatever you want to call it.

When I got to about 4.5 miles it started to bother, so I just slowed down to 7.0 mph and it came out of it. Prior to that my discomfort level stayed between 2-3 which is in the to be expected and acceptable range. If it had not responded after I slowed and increased to what I consider a 5, I would have stopped.

I am starting to listen to my body a lot more closely now and know that I do not have to run through things like I believed that I had to when I got injured in May.

Overall, this workout really did boost my confidence and gave me a good set of limits to what I can do.

The best part was that there was no increase in pain, tenderness or discomfort because of the run either last night or this morning. The real test for me will be when I mow the lawn later this afternoon, for some reason or other that just really bothers my Achilles area – it must be the constant push-off with the added resistance from the lawn mower.

I do know that it did feel great to run fast (for me) again. I did need it.

You notice that there are no photos of the treadmill time/distance. I did that for a reason in the past and now I don’t have to prove anything to anyone, so images, just to show that I really did a run or not are not going to be a part of my routine Runlog posts — unless I have a completely unbelievable workout and want to have a record of it for myself.  My proof will be the times in the races that I run and my word will have to be good enough.

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