Treadmill run at work. 3x1 at 5:30 at 1.5 incline. 2 mile warm-up at 1.5, .5 miles of rest between sets and 2 mile cool down flat. 51:18 and 160 HR
I will be running a bunch of races coming up, all of the SLC Track Club and Striders races I can. The idea is to train myself mentally at faster paces. I can run any pace 6:30 or below on cruise control but I have to concentrate to exceed that pace and stay on pace. I haven't trained enough in those paces to properly know what pace I am running at any given time. It is all a game of the mind until your legs give out from under you and my mind is weak. In the last mile of this workout, I was ready to stop early in the third mile but tried to put my mind at ease and coast. It didn't work but I kept with it anyway and that's some improvement. I need to do this workout outside somewhere flat between now and the first race next Saturday to gain race-specific confidence and familiarity with the pace. My heart rate was 175-180 during the intervals and that is maxing out as far as I can tell, so maybe faster than my 5k pace but we shall see. |