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?