Use it or Lose it

SW today.  One mile warm up, then

1/4 mile @ 6.5mph, followed by 1/8 mile slow jog, then

20 reps:  On (70 sec @ 7 mph),  then Off (50 sec @ 4-5 mph), then

3 reps: 1/4 mile @ 6.5 mph (1/8 mile slow jogs between reps)

Then finished running at a mostly 5.5 mph pace, slowing towards the end to cool down.  TM @ 1.5% for all.  Did two sets of post running stretches.

The faster 7 mph reps felt good, although I think my form got a little sloppy on the last couple reps.   (The 6.5 mph reps felt slow in comparison - nice!)  Next week I'll try increasing the "on" time, or perhaps just try 1/4 mile reps at 7 mph.  Slowly but surely I'm getting there!  :)

Just 4 short miles. :(

Gotta do a hill workout tomorrow. :)

HW on treadmill:  1 mile warm-up then

6 reps: 1/4 mile, 6%, 6mph
(recoverys were 1/4 mile, 1-1.5%, 4-5 mph)

Then finished running at an easy pace.  2 sets of postrunning stretches.

This workout was HARD!  Upper limit of my anaerobic capacity for sure.  Initial plan was to do 4-6 repeats, and I barely eeked out the 5th and 6th ones.  Had to ask myself during the reps "Do I have to stop?" or "Do I just want to stop?".  I kept going and didn't cave in, but boy it was hard...  Whew! 

Gotta plan a long run for Saturday; hope it's somewhat nice outside!  :)  

8 mile outdoor hilly loop to capital, up city creek past the 1.5 marker, then back home for 3  more miles on the TM.    Pretty cold outside when I started running this morning, but I warmed up nicely after a mile or two.  A little breezy, but I was very happy there wasn't any sleet, hail, or stinging ice crystals coming down!!! 

Did 2 leisurely sets of post running stretches.  Saturdays are nice! :)