Ok, so I have been saying all along that I need to add speed-work.
I have also been saying that I find treadmills to be very, very boring.
Storme over at The Curvy Roadrunner was kind enough to give me the following suggestion last time I was whining about how boring the dreadmill is:
1. Warm up with a walk or jog for 1/2 mile
2. Set incline at 1.0 or 1.5 ( I still go with 1.0)
3. Run for 2 minutes at 4.5 pace on treadmill
4. Run for 1 minute at 5.0
5. Run for 1 minute at 5.5
6. Run for 1 minute at 6.07. Run for 1 minute at 6.5
8. Run for 1 minute at 7.0
9. Run for 1 minute at 7.5
10. Run for 1 minute at 8.0
REPEAT 5 TIMES (Just over 4 miles in under one hour)
Instead of doing a range of 5mph – 8 mph, I went with 6mph to 9mph. I did it a total of 4 times, and followed it up with a cool down at 6mph, rounding the total distance out to an even 4 miles – 33 minutes total time on the treadmill.
It is definitely easier to quit on a treadmill then when out in town running but I managed to keep myself going anyway. I had only planned on doing 3 reps, so I was pleased with myself for adding in that fourth! It turns out I am getting quite good at lying to myself about “only” doing a certain number of repetitions, or only doing a certain distance. (Would that make me gullible?) It was really odd running hard in a WARM temperature – as my house is significantly warmer than it is out side.
I was concerned about a potential shin-splint in my left ankle as I could feel the tightness. Maybe I am just paranoid after all my injuries last year – but I was VERY liberal with my use of the stick on my leg and all calf muscles that aren’t hidden under bone. I woke up this morning pleased to find it was just tight, and not that familiar sharp pain that says I am not running for several weeks.
It was a very good workout, and it is one I will do again! Probably next thursday when my wife and daughter go out to girl scouts, and my son and I are home!
Don’t forget to enter my FREE ROAD ID GIVEAWAY!!!!
Only a few entries so far – so chances of winning are great! Don’t forget to post a comment over on that posting, and let me know each of the ways you have entered!