Tough but not Grueling – RunLog 10/28/13

I didn’t know how I would feel this morning – Monday’s have become my fast interval day on the treadmill, but on Saturday I did a hard Half Marathon training run and yesterday my legs were toast. Usually, I feel worst 2 days after a tough workout, you know that DOMS thing, so I was afraid that my legs would be too beat up to do a quality interval workout.

So I got on the treadmill and thought that I would just go with how I felt.

Here is the workout:

  • 1.0 mile @ 7.2 mph – Warm-up at about 3/4 of a mile, I started to finally loosen up, so I decided to do one-quarter to see how I felt.
  • .25 @ 8.6 mph with 1% incline – It didn’t feel too bad, though I could feel the bit of incline, pulling on the Achilles more than just the 0% incline does, but it didn’t hurt so I decided to keep going.
  • .25 @ 7.2 mph – 0% incline
  • 1. .50 @ 8.6 with 1% incline – this got the sweat fest going pretty good
  • .25 @ 7.2 mph – 0% incline
  • 2. .50 @ 8.6 with 1% incline
  • .25 @ 7.2 mph – 0% incline
  • 3. .50 @ 8.6 with 1% incline
  • .25 @ 7.2 mph – 0% incline
  • 4. .50 @ 8.6 with 1% incline — By now that last .10 was getting tough and I had to just focus on getting to the end
  • .25 @ 7.2 mph – 0% incline — 0.05 of this lap was done at 3.3 mph
  • 5. .50 @ 8.6 with 0% incline — I needed to cut the incline at this point, my legs were getting toasty
  • .25 @ 7.2 mph – 0% incline — 0.05 of this lap was done at 3.3 mph
  • .25 @ 9.1 mph – 0% incline
  • .25 @ 7.2 mph – 0% incline — 0.05 of this lap was done at 3.3 mph
  • .25 @ 9.1 mph – 0% incline — I got a little bit too cute the last .10 and did a 10.1 mph for it, I could feel that pulling too much, so no more sub 6:00 pace today
  • .25 @ 7.2 mph – 0% incline — 0.05 of this lap was done at 3.3 mph
  • .25 @ 9.1 mph – 0% incline
  • .25 @ 7.2 mph – 0% incline — 0.05 of this lap was done at 3.3 mph
  • .25 @ 9.6 mph – 0% incline — Tired but still had something left in the tank
  • 1.0 mile progression run from 7.2 mph to 7.5 mph and maintained that speed until the end.

I had thought that I had done 6 half’s not 5, when I was running, but going back and re-creating the workout, I figured out that I miscounted – hey it happens sometimes.

Summary:

  • Time: 1:02:50
  • Distance: 8.0 miles
  • Pace: 7:51
  • Shoes: Skechers GoRun Ride2
  • Weather – Treadmill

One thing about today’s workout is that I definitely needed more rest after the last half and quarters, I just couldn’t keep up the recovery portions without slowing to a walk at first. That part I could feel in my legs from Saturdays long run. It is hard to believe that just adding in that little 1% incline on the treadmill, how big a difference this makes in the difficulty of a fast interval.

This wasn’t a full-out, killer workout where there was nothing left at the end, I could have done a couple more quarters at the 9.6 mph or slower, but I accomplished what I wanted – a controlled interval workout, that was tough, but not grueling. You know one of those I can recover from and still run decently tomorrow or if I get really froggy a second run this afternoon.

Good, effective workout, now to get out and start beating on the wood pile in a bit.

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