More Treadmill Madness, 800's Style
Greetings,
Today I had a treadmill run planned, where I'd do 3, 60 second intervals at 10mph (1/2 mile total at 6 min/mile pace) and 5, 30 second intervals at 12mph (5 min/mile pace).
Electricity was my only limitation in doing this workout, however.
I first started the workout by jogging for a 1/2 mile in under 4 minutes at 7.5mph.
I then cranked it to 10.1mph and busted out a 1/2 mile for just under 3 minutes.
I felt that I better go another 1/2 mile at an easy pace, 7.7mph, and do that in about under 4 minutes as well.
I then cranked it to 10.2mph to start a 1/4 mile at that speed, and then finish out the last 1/4 mile at 12mph.
As I tried the last 1/4 at 12mph, the treadmill was having a hard time building up to it, and could only hold on for about .12 of a mile, basically 200m.
It then conked out on me, as the breaker tripped out due to too much power demand on that circuit.
So, I then restarted it, and did a 1/4 mile at 10mph to finish off the workout.
Lesson learned: can't go much faster than 10mph on my speed stuff, which I guess isn't a bad thing over the winter. Basically I have about only 4-5 months of workouts to do indoors, and the easier a 6 minute mile pace will feel, that will help me handle a high threshold. I know treadmills are much different than running outside, but I'm doing much more than just treadmill work in my regimens, as you know. I do a pretty intense & heavy deadlift protocol (5 reps or less, 85% of 1RM or higher), which has been shown to help increase force production in runners. I'm also doing kettlebell workouts as a supplement to all this training as well. I think with the tools I have at hand, this is about the best way to use them for my goals of getting closer to a 5 minute mile in 2010.
Until Next Time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Today I had a treadmill run planned, where I'd do 3, 60 second intervals at 10mph (1/2 mile total at 6 min/mile pace) and 5, 30 second intervals at 12mph (5 min/mile pace).
Electricity was my only limitation in doing this workout, however.
I first started the workout by jogging for a 1/2 mile in under 4 minutes at 7.5mph.
I then cranked it to 10.1mph and busted out a 1/2 mile for just under 3 minutes.
I felt that I better go another 1/2 mile at an easy pace, 7.7mph, and do that in about under 4 minutes as well.
I then cranked it to 10.2mph to start a 1/4 mile at that speed, and then finish out the last 1/4 mile at 12mph.
As I tried the last 1/4 at 12mph, the treadmill was having a hard time building up to it, and could only hold on for about .12 of a mile, basically 200m.
It then conked out on me, as the breaker tripped out due to too much power demand on that circuit.
So, I then restarted it, and did a 1/4 mile at 10mph to finish off the workout.
Lesson learned: can't go much faster than 10mph on my speed stuff, which I guess isn't a bad thing over the winter. Basically I have about only 4-5 months of workouts to do indoors, and the easier a 6 minute mile pace will feel, that will help me handle a high threshold. I know treadmills are much different than running outside, but I'm doing much more than just treadmill work in my regimens, as you know. I do a pretty intense & heavy deadlift protocol (5 reps or less, 85% of 1RM or higher), which has been shown to help increase force production in runners. I'm also doing kettlebell workouts as a supplement to all this training as well. I think with the tools I have at hand, this is about the best way to use them for my goals of getting closer to a 5 minute mile in 2010.
Until Next Time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Comments