Treadmill Speedwork – Nicely Done

Today I was undecided about what I should do for a workout, but I did know one thing it was gorgeous as hell outside. Bright sunshine, temps in the 60s and a bit of wind (not a breeze by any stretch). I really didn’t feel like running from home, so I headed into Augusta figuring that I would get a good outside run in from Planet Fitness.

Now a good breeze doesn’t bother me all that much especially when it is shorts and t-shirt weather outside on November 7th. However, if I ran outside from PF, it was not going to be a fast or hard workout that much I could tell. Which meant that I would be skipping my “speed” workout for the week.

Quite a choice, great day outside or beating on the treadmill.

I didn’t make up my mind until I got around to putting my shoes on…Adios 3s or Response 2s. They were both in my gym bag and when I looked down and thought about it the Adios 3s won out.

Treadmill time.

After actually doing my warm-up routine, I decided on the speed work session that was going to happen.

6 x .25 @ 8.7 mph, with 5 x .1 @ 9.2 mph to kick my arse even more. The 8.7 mph was a tick up from the 8.6 mph I did last time.

Here is what I actually did:

  • 0.5 @ 7.2 mph – warm-up
  • 0.5 @ 8.7 mph – 1.0
  • .25 @ 7.0
  • .25 @ 8.7 mph
  • .25 @ 7.0
  • .25 @ 8.7 mph – 2.0
  • .25 @ 7.0
  • .25 @ 8.7 mph
  • .25 @ 7.0
  • .25 @ 8.7 mph – 3.0
  • .25 @ 7.0
  • .25 @ 8.7 mph
  • .25 @ 7.0
  • .25 @ 8.7 mph – 4.0
  • .25 @ 7.0
  • .25 @ 8.7 mph
  • .25 @ 7.0
  • .25 @ 8.7 mph – 5.0
  • .20 @ 6.5
  • .10 @ 9.2 mph
  • .10 @ 6.5
  • .10 @ 9.2 mph
  • .10 @ 7.0
  • .10 @ 9.2 mph
  • .10 @ 6.5
  • .10 @ 9.2 mph
  • .10 @ 7.0 – 6.0
  • .20 @ 9.2 mph

Sub 48:00 on a treadmill is still not too shabby for an old fart and I will definitely take it.

It was a very tough workout and the last two quarters hurt to finish them. Then when I got to doing the “strides” actually it felt easier than the quarters, then again, I knew it was only for that short time and that in my mind is my strength, well at least it was back in them old Glory Days hehehehe.

Very happy with how the adidas Adios 3s performed at both the faster and slower speeds on the treadmill.

Now if I could run this fast during a race. Well that is the plan at some point.

Cony Track Session 4×400 & 4×200 – RunLog 7-17-18

The weather forecast for this morning was not all that great, a big storm was expected, with lots of rain, lightning and some winds forecast. Not a great day for the Quarry Road 5K Trail Race tonight and looking at the weather radar, I pretty much expected it to be postponed. Rain is one thing, thunder and lightning, well that is a different story altogether.

So I decided that it might be a great day for Track Tuesday this morning before the storm hit. I haven’t been to the track since April and definitely need to work a bit on running faster for me. Since I have decided to chase a faster 5K, I need to train a little differently than I have been.

The track is the best place to do that – IMHO.

Colby’s track is closed, Lawrence and Winslow were a bit further, so that pretty much left Cony being the only choice that made sense. When I got there a bunch of kids were doing 400’s and I asked the coach if it was okay if I used the track or would he prefer I came back later, while they were doing a lap. He said go ahead, they might be using lanes 1 and 2 a few more times, but they were moving on to field work, so sharing the track wasn’t an issue.

Continue reading “Cony Track Session 4×400 & 4×200 – RunLog 7-17-18”

Pushing the Redline – RunLog 9-9-14

Tuesday = speedwork, which means tonight I am freaking toast. Bennie and I sat in our easy chair after lunch (around 1:30) and then next thing I knew it was 2:45. TheWife is on vacation, so she was puttering around the house, making plenty of noise and I was basically – out and she said that Bennie never moved at all either.

Based on that result, I guess they were great workouts.

Really both of my runs today were tough ones, that challenged me in different ways.

Bennie Run

I think that Bennie can tell when I put on my Skechers GoMeb 2’s, maybe there is something about the way I walk or get more focused when I put them on. All I know is that he seems to know when I put them on, that we are gonna run faster than usual and he takes off, then looks back at me as if to say “well aren’t you coming you old fart!”

Silly dog!!! 🙂

Strava Bennie Run 9-9-11
Strava Bennie Run 9-9-11

Continue reading “Pushing the Redline – RunLog 9-9-14”

4 – 6 – 4 Colby Track Workout – RunLog 8-26-14

For my primary run today, I went to Colby College’s track.

More because track/interval workouts are what I do on Tuesdays, than because I wanted to go run in 85F degree weather with bright sunshine on a track with no shade.

However, I also I know that running faster in the heat is one of my weaknesses, it always has been. Even though the summer is almost over, I am sure that we will have a few more days of hot weather running. If I want to run well in the heat, I need to run in the heat.

Also this type of running develops a certain amount of mental toughness. Especially, since I wasn’t really all that into doing track work today. I had planned to do 4 x 400m, 4 x 200m and 1 x 1.0 at sub 6:40 pace,  a fast mile at a sub 7:00 minute pace and between 4-8 100 yard pickup/sprints – depending upon how I was feeling at the end.

During my recent 5K races, I find that once I go past the 1.0 marker, I let my foot off the gas and start to slow down and then when I get to the 2.0 mile mark, I tend to slow a little more until I get to where I turned around during my 1.0 mile warm-up, where I begin to pick up my pace again.

I know that I need to work on faster pacing between miles 1.0 to 2.5

So what did I do?

  • 1.0 mile warm-up
  • 4 x 400m with 400m recovery between
  • 6 x 200m with 200m recovery between
  • 4 x 100 yards on the football field.
  • 1.0 mile cool-down

Continue reading “4 – 6 – 4 Colby Track Workout – RunLog 8-26-14”

Tuesday Equals SpeedWork – RunLog 8-12-14

Yesterday was speedwork Tuesday, which means that I do a quick/hard 2+ with Bennie and then head to a local track and do some interval work.

Bennie Run

We started out quick and went faster. The Bean was ready and raring to go. When he sees me pulling on those Blue and Yellow shoes, he gets all excited. He is learning when I wear those on a run, we are going to run fast.

He LOVES TO RUN FAST.

Strava - Bennie Run 8-12-14
Strava – Bennie Run 8-12-14

After coming down Blake Hill, we began to slow down a little, he was getting distracted by what some other animals had left. That was until the car was going in the same direction and we went into chase mode!!! He got into 4 paw drive and we did a wind sprint. After that part was over he had his tongue dragging, but had a big doggie grin and I was laughing too,  after I remembered how to breathe again – been a long time since I ran that fast 🙂 . Continue reading “Tuesday Equals SpeedWork – RunLog 8-12-14”

Just A Little Speedwork – RunLog 7-28-14

Bennie and I ran downback this morning just before the rains came and at the bottom of Stevens Hill, I decided to pick up the pace, just to see how everything felt.

It wasn’t for all that far and wasn’t an all out effort, especially when Bennie somehow almost got the leash tangled in my legs (that would have been a hard one to explain, when I finally came too), so I had to do a quick twirl, while running rather quickly.

Nope I didn’t fall or hurt anything, but I am sure it would have made for a great blooper video.

Strava Bennie Run 7-28-14
Strava Bennie Run 7-28-14

That is that blip in the middle of the faster paces just after .4 miles. Continue reading “Just A Little Speedwork – RunLog 7-28-14”

12 x 20 Second Strides – RunLog 7-8-14

TheWife is on vacation this week, so my schedule is slightly different from it usually is. In other words my schedule is more about what she wants to do and I get my runs/workouts in around that.

Last night she was spending the night with SD2, so I got to entertain myself around the house, which meant that I got bored (which can be dangerous). Bennie is great company, but he ain’t much of a conversationalist and after his last walk I decided to finish up my Kinetic Revolution workout.

A part of  this workout was doing 12 moderate effort repeats focusing on my arm swing and keeping my stride shorter and quicker. I changed it up to being a speed workout.

What in the hell are you doing Harold?

This is one of those do not do as I do posts and if you have an injury and need to rehab it, do not be like me and actually listen to your medical professionals or coaches for what you should be doing after an injury. 

You ran a tough run yesterday morning and it was still in the mid 70’s with a lot of humidity. On Monday your Chiro fired your ass, because you wouldn’t take his advise to take a couple of weeks off and here you are doing speed work the next day – are you f$%*&$#+ nuts.

Probably.

At the same time, get over it.

I know my body better than anyone else and I am feeling 100% better than I was a couple of weeks ago.

So in spite of the Chiro’s recommendations (which I acknowledge are based on sound medical advice) and what many others would consider to be common sense, I am going to fail or succeed doing it my way.

Stubborn old bastid that I am.

Continue reading “12 x 20 Second Strides – RunLog 7-8-14”