TM again. I'm too much of a wimp to get out in the crappy air I guess. I also feel like I need to get back into constant running conditioning before I join the team for a run up F-town canyon, though I regret that decision every time I read one of their blogs. So, I've been doing speed work mostly on the TM. It's the best way to keep it interesting. I've been taking workouts from a book I got a while back called "treadmill training for runners." It's been pretty good so far. Today I did what it called a "cruiser" workout. Essentially, warm up for 10 minutes, then up the speed to 10 seconds slower than 10k pace and hold that for 5-6 miles. My 10k pace, according to McMillan and based on my 5k performance last weekend, is 7:41 per mile. 10 seconds slower than my 10k pace is 7:51 per mile. I managed to maintain that pace for 2.5 miles before feeling like I was going to fall off the back of the treadmill. I then backed it down to 10 minute mile to catch my breath for a 1/2 mile and then pushed it back up to 7:51 for the next mile. I had to once again back off after that mile for about .3 but then finished strong. It was a very tough effort but felt great afterward. If I'm not going to get out for vert at least I can get my legs ready to move fast. .5 cool down because I was running out of time. | 