Tuesday, December 7, 2010

More Treadmill Intervals

For the second Tuesday in a row I managed a double consisting of an easy recovery run before breakfast and a bit of an interval session on the treadmill at lunch.

The morning run was done on sidewalks that were well covered with snow and with footing that was less than ideal. Nevertheless, it was good to be out running at a liesurly pace and completing a decent recovery-paced 5km.

At lunch I was feeling a bit lethargic, yawning constantly even before heading out to the gym, and I was a bit worried that I simply would not have a very good time of it. My plan was to do the same workout as last Tuesday, which consisted of a step down set of fast and faster intervals starting at 5 minutes and going down to 1 minute. Once I started running my warmup I decided that I would not let my tiredness hold me back and even made the decision to go just a bit faster on the fast intervals than last week.

It all worked out quite well and I even was able to push the speed up to 9mph for the last one minute interval! Not super fast or anything, but a good result for me. The plan is to someday do this type of workout where the recovery pace is my planned marathon pace, but I have a long way to go to achieve that feat. The total run added up to 5 miles, which is a bit more than 8km, but I am counting it as such in my training log since the difference is negligible even if it makes that final pace calculation less flattering (so I am using 5 miles for that math).

Anyway, here's yet another glorious HTML table thanks to cut-and-paste goodness:

DurationSpeedPace (miles)Pace (km)
5:006.2mph9:39/mile6:00/km
5:007.5mph7:59/mile4:58/km
5:008.6mph6:59/mile4:20/km
4:007.5mph7:59/mile4:58/km
4:008.6mph6:59/mile4:20/km
3:007.5mph7:59/mile4:58/km
3:008.6mph6:59/mile4:20/km
2:007.5mph7:59/mile4:58/km
2:008.6mph6:59/mile4:20/km
1:007.5mph7:59/mile4:58/km
1:009.0mph6:40/mile4:09/km
4:206.2mph9:39/mile6:00/km
39:207.6mph7:52/mile4:53/km

And lastly, a big congratulations to Dylan Wykes who won the California International Marathon over the weekend leading pretty much the entire way! I ran into him last year at the Toronto 10 Miler where he ran by asking for directions to the starting line and so I've kind of followed him since then. He happens to be studying for his Masters at the same program where my wife earned her degree, which is also neat. Anyway, cool to see him win and get a massive PR in the process!

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1 Comments:

Blogger Nitmos said...

Treadmill intervals. Nice! Or crazy....your pick.

December 9, 2010 at 11:46 AM  

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