At work until late yesterday and no break today until 3:30. I wanted a speed workout, so I used the treadmill. 4x1@sub5:30 with two minute recoveries. Warmed up 2.75 and cooled down 1.75. Miles were 5:27, 5:27, 5:27, 5:20. I was at an incline of 1.5 throughout the workout until the final mile. Then, I started at 5:00 pace and decided it was a bad idea and went down to 5:27 pace at .25. Then at .5, I reduced the incline to 0 because I was ready to stop and that was my lifeline. So, last mile in 5:20 but with a less challenging final half. For the rests, I stopped the treadmill and got a drink. I then returned and got back up to 7:03 pace. Then I steadily increased to 11 mph before the .25 rest was up. This was about two minutes each turn. I think stopping the treadmill for 15-20 seconds and the recoveries allowed it to not overheat and kill on me again. This was harder than I thought it would be. I think it was a combination of the incline, the shoes, the warm day (our building is a bit sensitive to weather) and the bbq shredded pork sandwich and ribs I had for lunch. Very tough overall. My hair was soaked and it usually only gets wet around the edges.
| 