Wednesday, December 28, 2011

Dec 28: Treadmill Intervals

FIT:
Still got it!

After not doing intervals in 2 weeks (not that that's long) and doing long, slow distance, I wondered if my speed was going to suffer.  Not the case!  Some people think that marathon trainng makes you slow, but I think for all the top 0.0000001% of runners, for whom specificity is key to pushing the human limits, increased training of any sort will help you get stronger at all distances.  You'll need to stay sharp in all of those areas by having a good mix of speed and endurance in your training plan, of course.

I was glad to see that I still got it.  I did a treadmill interval session because after my nap, it was dark outside, so no track.  I wanted to do a bit of treadmill work, anyway.  I've been used to running on lots of grass in the past week and a half, and the motion and forces are probably a little bit different, so I do want to keep my body well-adapted to that surface as well.

I either met or exceeded my previous difficulty level for treadmill interval workouts, which is cool.  The treadmill I used today was really good - very stable and heavy-duty and pretty user-friendly.  The only downside is that it had distances to the 10th of a mile, not a 100th.  So I tweaked my workout a bit.

The workout:
1 mi warmup btwn 7-7.5mph, 4 x [0.7 mi @ 9mph, 0.3 mi @ 7.5 mph].

5.0 in 36:30, 7:18/mi ave.

Glad my left knee is fine when running.  Walking, sometimes I can tell that it's not 100%, especially when turning, but it seems to be on the mend.

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