I HAVE MOVED

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.

Harold

Thursday, May 5, 2016

Treadmill Intervals - Tough -- RunLog 5-5-16

This post was written for and first appeared on One Foot In Reality.

Sometimes you just get tired of the cold, damp, crap that has been around heah lately and instead of a run, Bennie and I went for a walk with Mary. Yeah, that is what we did this morning, actually it was a nice change of pace and I really think it made a good difference in my afternoon intervals.

Intervals

I had a little extra time at lunch and had planned on doing some fast work on the treadmill. I swapped the Garmin Footpad from my N1s to the LT3's without doing any calibration. So the treadmill time is not as accurate, but still it gives a pretty good idea of the effort I gave during the workout.


What I actually did.

0.5 @ 7.6 mph -- warm-up
.25 @ 9.1 mph
0.05 @ 3.2 mph - yeah I put it down to a walk to get quality recovery between the fast stuff
.20 @ 7.2 mph

.25 @ 9.1 mph
0.05 @ 3.2 mph
.20 @ 7.2 mph
.25 @ 9.1 mph
0.05 @ 3.2 mph
.20 @ 7.2 mph

.25 @ 9.1 mph
0.05 @ 3.2 mph
.20 @ 7.2 mph
.50 @ 8.79.1 mph

.10 rest
.10  @ 9.6 mph
.10 rest
.10  @ 9.6 mph
.10 rest
.10 @ 10.1 mph
.10 rest
.10 @ 10.1 mph
.10 rest
.10 @ 10.1 mph

1.0 @ 7.2 mph -- recovery

Tough freaking workout, while the paces might be a bit off on the chart, but it gives a pretty good idea of the work I did today.

I could tell that I have pushed the paces at faster than 5K race pace for a full workout for a while and trying to get it up to my mile wannabee pace felt good, but I have a feeling that it would be tough for me to hold it for a whole mile at my current condition.

Even so, I was feeling pretty good at the faster speeds and as long as I kept to the shorter distances, hell even that half mile I threw in at 5K race pace felt really good and not nearly as hard as the 9.1 intervals.

How did the LT3's do?

No problems, it took a little get used to the different feeling at faster speeds, but I didn't feel beat up after and the lightness of the LT3's did make a difference at the other end of the run. Pretty happy so far, for me to feel decent after a 5.0 mile workout is saying a lot for a new pair of racing flats.

A nice confidence builder for a workout.




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