November 19, 2007
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I am doing a 5 mile Turkey Trot run in Cleveland Ohio.   Anybody from Cleveburg?  

I've been loosely following a 10k training plan to prepare for it, but mostly I've just been having fun with my treadmill.   My primary goal for this race is to burn calories in advance of pigging out!  My secondary goal is to get a pace of 9 min/mile or better.

Here's the workout I did today…

intervals.PNG
10k-week6-day02.txt

I designed this workout to mimic short speed sets:

  • 4 x 200 SI @ 7:30 pace
  • 4 x 100 Strides
  • 4 x 200 SI @ 7:30 pace
  • 4 x 100 Strides

I made the Strides this time be 30 seconds at 7 mph followed by 30 seconds at 9 mph.  That was very hard, but I could do it – just barely!

I was able to do all of the hard sets without stopping.   7 mph (pace of 8:34) actually feels "comfortably hard" for me now – yippie! 

The recovery periods are set at 6 mph (pace of 10).  This is not restful enough for me (yet) so I would jump onto the side-rails of the treadmill for 15-20 seconds after each hard effort and rest completely, then get back on for the remainder of the recovery period.   

These Treadmill workouts are definitely NOT boring.   They are too hard to be boring. 🙂