I did a tempo workout on my treadmill today. It went well, and reaffirmed my belief that treadmill workouts are the key to improving my performance in running.
I did a five minute warm-up at 3.5 mph (which is a brisk walk).
Then I did 20 minutes at 7.5 mph (pace of 8 min/mile). That pace feels comfortably hard for me. It used to feel really hard. I did stop twice for about 30 seconds, only to drink some water. I didn’t really feel the need to stop and rest.
The entire 20 minutes, I tried to focus on what can I do to make this pace feel easier. When I just tried to relax and make it feel easier, I’d look at my HR monitor, and noticed my HR was 165 or less. When I tried to focus on certain things like posture, cadence, footstrike, I’d look at my HR monitor and notice that my HR was at 170+. I found that interesting, and figure there’s a relaxation factor there somewhere.
The last 30 seconds, I punched the speed up to 8mph, then up to 9 for the final 15 seconds. Just for fun. If you want to call that fun – LOL!
I ended with a five minute cooldown, again at 3.5 mph.
HR Stats for just the 20 minute tempo portion: 168 average, 183 max.
Two treadmills rated best buys are:
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Good workout. I have been focusing more on running lately. I think I have improved some. Trying to get out this afternoon to bike.
Sorry to hear about your teenager issues. May I suggest you get a phone tracking service and tell said teenager that if you want the phone this is the restriction. If the tracking service were to not work, the phone is bye-bye.
Bob