2 turned into 3...
Greetings,
Went back on the treadmill on Monday, with the purpose of doing the following (at first)...
.3 mile @ 8.0mph, .3 mile @ 10.2mph
.2 mile @ 8, .2 mile @ 10.2
.3 mile @ 8, .3 mile @ 10.2
.2 mile @ 8, .2 mile @ 10.2
I then went into a cool-down mode, but felt I had some more in me.
So, I added the following for one more mile worth of half mile easy, half fast:
.25 mile @ 7.5mph, .25 mile @ 10.2mph
.25 mile @ 7.5mph, .25 mile @ 10.5mph
All in all, 3 miles total in about 20:30 for total time.
Legs are a little sore, feet more than anything else. But, that's to be expected after doing a lot of fast stuff, and 1.5 miles of those 3 are done at less than 6 minute mile efforts. Running a majority of my easy portions at 8.0mph instead of 7.5mph can make a little difference in how you perceive things, too. I used to have it in my head for years that the 7.5mph, 8:00/mile pace speed was an ideal jog/recovery one for me, when in fact 8.0mph, 7:30/mile pace speed didn't feel that much different.
Right now, I'm anxiously awaiting the arrival of a new KB training protocol book I ordered, should be here on Friday, I think. There's a lot of good discussions on this protocol for improving VO2 Max, so I can't wait to start reading it.
That's all for now...
Run Strong, Run Fast,
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
Went back on the treadmill on Monday, with the purpose of doing the following (at first)...
.3 mile @ 8.0mph, .3 mile @ 10.2mph
.2 mile @ 8, .2 mile @ 10.2
.3 mile @ 8, .3 mile @ 10.2
.2 mile @ 8, .2 mile @ 10.2
I then went into a cool-down mode, but felt I had some more in me.
So, I added the following for one more mile worth of half mile easy, half fast:
.25 mile @ 7.5mph, .25 mile @ 10.2mph
.25 mile @ 7.5mph, .25 mile @ 10.5mph
All in all, 3 miles total in about 20:30 for total time.
Legs are a little sore, feet more than anything else. But, that's to be expected after doing a lot of fast stuff, and 1.5 miles of those 3 are done at less than 6 minute mile efforts. Running a majority of my easy portions at 8.0mph instead of 7.5mph can make a little difference in how you perceive things, too. I used to have it in my head for years that the 7.5mph, 8:00/mile pace speed was an ideal jog/recovery one for me, when in fact 8.0mph, 7:30/mile pace speed didn't feel that much different.
Right now, I'm anxiously awaiting the arrival of a new KB training protocol book I ordered, should be here on Friday, I think. There's a lot of good discussions on this protocol for improving VO2 Max, so I can't wait to start reading it.
That's all for now...
Run Strong, Run Fast,
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
Posted by 1 Mile Nation at 2/23/2010 3:20 PM 
Categories: uncategorized
Tags: mile training interval training
Categories: uncategorized
Tags: mile training interval training
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