Who doesn’t love speedwork on the Mill?
Day 7… Legs are still tired, but I told them to suck it up. Last year, while training for the Marine Corps Marathon, I did almost no speed work. I was so busy adding miles, that to do so seemed like it would have been increasing the odds of injury! Now that I’m not training for a marathon (well not specifically), I figure its time to get faster.
Its 5 degrees out. With wind chill it is between -5 and -10. I don’t go running in negative temperatures. Just No.
That left me with a speed workout on the treadmill! Now, coming straight from bed to the treadmill, I do believe some walking is in order, before running. My legs version of a cup of coffee I suppose.
.25 Mile Walking Warm up – 5 minutes.
1 minute – 6 mph
1 minute – 6.5 mph
1 minute – 7 mph
1 minute – 7.5 mph
1 minute – 8 mph
1 minute – 8.5 mph
1 minute – 9 mph
Now I had planned on working my way down as well, but my body had other ideas. My breathing was hard, and my heart beat was going like crazy. Since I didn’t want to start my day with a heart attack I figured it was better to return to 6 mph. I finished out that .25 mile, and then did another .25 at the same speed. By this time everything was good.. So another trip up the mph tree! I have to admit I was very happy to be back at 6 mph when it was done!
I finished that mile out, and did another bringing the total running distance to 3 mph.
In case you are stuck indoors on days you want to do speed work – here are some other ideas:
Fitting-it-all-in.com gives some great advice on being able to do 400 repeats – when you can’t get to a track!
On Coolrunning.com’s forums – you can read several contributor’s ideas
Hungry Runner Girl has a variety of ideas as well!
So tell me, what are your favorite indoor speed work outs?
I run, because I am a runner. Having realized that I have always "been a runner" - even when I went years with out running, I am learning how it has integrated itself in all aspects of my life. When I started running in highschool, my perspective on life changed. Funny that I didn't realize how much it had affected it until just recently.
Once and Future Runner 
Sounds like a great workout! I ran the MCM too! Great race and we’ll worth all the hard work!
I have to say, the MCM was incredible! i am trying to pick my fall marathon, and its hard to not re-pick the MCM!
Indoor speed work? That would be running upstairs occasionally or even less occasionally it’s an exercise DVD. Fortunately the temp does not go down below zero in the UK so for me it’s all about outside.
i always prefer to run outside.. But with children, snow and really cold spells – it is nice to have a treadmill!
Especially as i have an intense dislike for exercise dvds!