15 minutes working shoulders.
10.2 miles with 8.2 at a sustained tempo pace. First of all not that this matters to anyone but me but I 100% anticipated doing this workout outside this morning. The treadmill makes tempo runs very easy to plug in the pace and go to town and I wanted to see if I was capable of controlling the pace on my own. But I woke up to 25mph gusting winds in Payson and I am just not that hardcore to attempt a tempo workout in those conditions. Those of you that nail all of your workouts outside no matter what are truly hardcore!
Warmed up on the treadmill 1.4 mile @8:34 pace. Switched treadmills and gradually worked into a comfortable 7:30 pace. kept it there for the first half and then gradually increased the speed every 10 minutes. Finished with 8.2 miles in 60 minutes - 7:20 pace. Quick cooldown of .6mi @8:34 pace. A good solid workout that definitely helped boost my confidence after Saturdays epic fail! |