After a lot of thought and consideration -- I have decided to retire One Foot in Reality and leave it as an Archive. I will still monitor it to keep the trolls at bay, but will not be posting here any longer.

If you are looking for my new posts, please go to www.haroldlshaw.com .

Thank you for all they years of following One Foot In Reality.


Tuesday, October 20, 2015

The Treadmill Progression - RunLog 10-20-15

Not quite as cold as it has been the past couple of days, but it was pretty damn raw for Bennie's Run and then for the afternoon treadmill run, it was absolutely gorgeous outside. It almost made skip the treadmill run and get my ass outside for one of the last shorts/t-shirts running days.

I didn't.

I did my scheduled treadmill workout.

Run #1

The morning Bennie run was a simple 4.0-mile run. The usual fast, stop, trot along sudden stop, in other words just a comfortable run with Bennie where nothing notable happened - A very good thing.

Run #2

Yeah, getting back to that treadmill run.

Tuesdays are my day to do a specific faster-paced workout and in order to hit those paces, I need to use the treadmill to do it. So as tempting as the run outside was, I also knew that I would not have done the quality/speed that I was looking for in this workout - So the treadmill was the tool I used to do what I wanted to get done.

What was my plan for today?

A semi-faster tempo/progression run at primarily 7:30 to 7:40 pace. Not a race pace workout, my hammies are still complaining too much about the race on Sunday to push them too much today.

So what did I end up doing?

  • 0.25 @ 7.2 -- warmup
  • 0.75 @ 7.6 -- get the body moving
  • 1.0  @ 7.7 -- getting ready to go a little faster, until 1.5 mark, then I just had to maintain until the 2.0-mile point, before jumping off and rushing to the B/R for a pitstop - not good, but I made it.
  • 1.0 @ 7.7 -- I had originally planned to move up to 7.9 at this point, but that got interrupted and I screwed it up when I got back on, in other words, I forgot where I was att - so I just went with it.
  • 0.50 @ 7.8
  • 0.50 @ 7.9
  • 0.50 @ 8.0
  • 0.1 @ 8.1
  • 0.1 @ 8.2
  • 0.1 @ 8.3
  • 0.1 @ 8.4
  • 0.1 @ 8.6

Yeah, a nice 5.0 miles. It was also faster than I typically do 5.0 miles outside and after the pit stop I was able to keep plugging along pretty good.

It was not my typical hard/easy speed work session and the progressive speed increases made it tough, especially between 4.0 and 4.5-mile point, I lost my focus there, but once I started pushing the pace harder again, it came back.

This post originally appeared on One Foot In Reality if you see it elsewhere, it has been used without permission, please go to my site to see the original post.

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