LM warmup (10 reps), 10.34 treadmill miles in 1:27:18, 8:27/mi, w/ 4 mile warmup, 5 x 3 min Hill Repeats @ Incline=15 & same distance jog, 2.5 mile cooldown. Idiot run. I can say that because I'm the idiot, it's my blog, and I ran. Faced with yet another miserable weather day outside with gusty & rainy conditions, I decided to use the treadmill to run my hill repeat workout. Problem was, I did no preparation whatsoever. The critical piece of data I was missing was what incline should I use, and I defaulted to the max on my particular treadmill (15), being a guy and all. My repeats were 0.41, 0.39, 0.38, 0.37, 0.37 miles, respectively. Repeat 1 was sheer agony by 1:30 when I frantically started mashing the slower button to try to last the full 3 minutes. Figuring I'd pushed a bit too hard, I scaled back for repeat 2, which didn't help. I actually had to grab the supports in the latter parts of repeat 3 and 5. Of them all, 4 wasn't so bad, but that could be because I was losing consciousness, I'm not sure. The guy in me also wouldn't let me get away with running any less than 5, nor with reducing the incline from 15. So after the run, I perused Brad Hudson's book to see what he says about inclines for Hill Repetitions. 4-6 percent. Oops. Then I looked in my copy of Daniels running formula to figure out what kind of flat pace I'd been running at those speeds and at that incline. ~4:59/mi for the first to around 5:20/mi for the last, give or take a lung. Not exactly what I was supposed to be aiming for. Which is why I'm an idiot.
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