Back on the treadmill today. I set out to do my "hill" workout again, which I last tried five weeks ago. Should be better this time.This workout will not help my average pace for the week, but it should help my stamina, and it is relatively easy on the knees, which are a bit sore again from my fast run on pavement yesterday. Rather than vary pace for the intervals, I set the speed constant and vary the incline for this workout. The pattern is 8.0 miles total:
0.8 mile warm-up, then set speed. Trying 5.2mph today. 5 weeks ago I couldn't finish it at 5.0. I know I am stronger, but not sure how much yet.
0.2 miles at 10% incline
0.2 miles flat
1.0 miles at 8%
0.5 miles flat
0.5 mi. at 8%
0.3 mi. flat
0.2 mi. at 10%, then 0.2 mi. flat, then repeat that three more times
0.5 mi. at 8%
0.5 mi. flat
1.1 mi. final climb at 8%
0.8 mi. cool-down
total climbing of about 1800 feet.
I felt strong enough to kick up the speed to 5.5 on the last climb, and even up to 5.7 for the last 0.25 miles. Huge difference from last time. I had my iPod today, which also makes a world of difference on a treadmill.
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