Well I was hoping to do a long progression run today outside on at least somewhat dry roads, but Mother Nature as typical of this winter didn't want to cooperate so I had to settle for the treadmill. Plan was to start out nice and easy and increase tempo every couple of miles so the workout ends with miles 10-12 around 1/2 marathon pace. I was able to pretty much follow the spirit of the workout but I never feel like it quite counts as much on the treadmill vs. the roads. On the other hand the treadmill is so boring and takes more mental fortitude so perhaps it balances out in the end.
Did miles 0-2 @ 9:00 min pace, miles 2-4 @ 8:30, 4-6 @ 8:00, 6-8 @ 7:30, 8-10 @ 7:00, then finished with mile 11 @ 6:31, and mile 12 varied starting at 6:25 then speeding up every .25 finishing @ 6:00 pace. I'm very glad to have this run out of the way and hope to never have to do it on the treadmill again.
On a positive note my legs felt better today than they have since the race and I felt very loose and relaxed after the run. My hamstrings were not an issue and I was able to get a real good stretch in afterward. So anyway I'm feeling a little less apprehensive about the 10K next week, after the lousy attempt at a tempo run earlier I was bumming out but perhaps the legs will be ready to make a decent go of it for the race. | 