My lazy butt slept in this morning, so I had to do hill workouts on the treadmill tonight. I decided to get the hard workout over first so I don't have to do it tomorrow morning on not-fully-recovered legs.
I started with dynamic stretching and then hopped on the treadmill. I didn't have my iPod (it was stolen and I haven't bought a replacement yet). Let me tell you: treadmill without music is BORING, especially while jogging at recovery pace!
I warmed up with 1.5 miles of easy jogging at a 1.0 incline, then stepped it up for the hill repeats. I set the incline at 3.0 and ran 4 2-minute hill intervals at 7:53 pace with two minutes of jogging at 0 incline between. I ran a longer cooldown to make it an even 5 miles. My pace during warmup and cooldown was 10:42 (recovery pace) and quite a bit slower during my interval recoveries.
The good thing about the treadmill: I was able to keep the pace steady and strong throughout the hill intervals and not go too fast on the warmup and cooldown portions. I'm looking forward to getting back outside tomorrow morning, though.
I think I'm going to step up the mileage beyond what the plan calls for this week because I won't be able to run this weekend. I will be on a boat at Lake Powell-there is literally no place to run. I will probably do a .5-mile open water swim, though, and definitely water-ski until I drop! |