Beginning of Boston Marathon training today. Workout was 12x400@5k pace with 1:00 recoveries. Again at the Gym at City Creek. They are freemotion treadmills and there are two kinds. One with "arm rests" and one without. Those with the arm rests are much more stable as I learned on this run and they also have the ability to go "downhill" up to 3% grade.
On the treadmill, I modified this to do even .25 intervals with .12 rest and .1 speed up. Warmed up 3 and cooled 2.2.
I did 3 at 11.3 (5:19), 3 at 11.4 (5:16), 3 at 11.5 (5:13) and then 11.6 (5:10) 11.7 (5:08) and then the treadmill stopped! I jumped off and went to a bouncy treadmill and did .25 at 5:00 pace. It felt pretty hard. Then I wiped down the two machines and went on another for the cooldown. I decided to do one more at 5:00 pace before cooling for 13x.25@5:19-5:00 all at a 1 incline.
The rests were generally less than a minute due to slowing to 7.5 mph. These intervals were hard but never felt impossible and I felt like I could keep going if needed. I am guessing they would have been harder outside but I do think these treadmills are more honest so it's more just the mental effort to stay on pace at such high speeds that I think is more difficult outside.
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