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Wednesday, November 24, 2010

Speed workout.

This morning my schedule had me doing a 2 mile run...at my goal race pace.  I've tried to be realistic in setting my goal pace.  Really what it boils down to is what I would like to see as my next marathon time, and I based my minute/mile pace on that.  Up until now, I have pretty consistently done 10 minute miles when doing shorter runs (4 miles or less), and my long run pace usually goes more like 11:30 - 13 minute miles, depending on how I'm feeling.  So, I've set my goal as 9 minute miles, and that is what I will be working toward.  Since we are in the single digit temperatures today, I did my speed workout on the treadmill.  I don't know what it is about running on the treadmill, but it feels a lot harder than running outside.  I started out with a 1/4 mile warm-up, with the treadmill set to a speed of 4.0, then I bumped the speed up to 6.6 mph (9 minutes per mile), and ran at that pace for 1/4 mile.  I repeated this sequence 4 times, or until I reached 2 miles, then I slowed the speed back to 4.0 and did another mile, for a total of 3 miles.  Running on the treadmill at 6.6 feels like I am really pushing hard.  I was sweating profusely and my legs were feeling a little wobbly.

After I finished on the treadmill, I also did a 30 minute workout on the elliptical, and then 35 minutes of Pilates.  I plan to do a speed workout like this at least once a week, maybe twice.  I figure, even if I can't maintain that pace for the whole 26.2, it has to help me increase my speed at least a little, and any improvement in that area is good.

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