I saw Mike Nelson's treadmill run last week and I'd seen Scott and Justin do it. I wanted some speed so I decided to give it a go on my work treadmill. My office has a pretty good Precor treadmill but I've always wondered if it is a tad easy for the stated pace. My only comparison is hotel treadmills in Houston and those seem somewhat harder, though it is always more humid there.
15 minute warm up (2.25 miles) then a ladder with 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes at 12 mph with 10 mph equal minutes rest. 5 at 5:00 pace; 4.25 at 6ish pace (went to from 12 mph during the rest so faster than 10mph avg). I did it all at a 1 incline. 5 minute cool (.65 miles). 70 minutes total. It was tough but I felt pretty strong. This causes me some doubt as to the accuracy given that superior runners have been challenged by it. Heart rate checks in the high 170s which I believe corresponds to 15k race pace for me.
Glad the treadmill didn't fail on me. Intervals are clearly superior to tempos if I want to get in a good workout since it generally fails on me when going sub 5:40 during my usual progressions.
Glute felt as good as it has lately. I think I need to make sure it is warm if I want to run fast.
Less than 100 miles to go for 3000 in 2013!
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