Treadmill Speedwork

Got back in the gym for some strength training yesterday afternoon.  What's it been?  3 weeks?  4?  I've read it takes about 2 weeks for de-training to start setting in, so I expected to have a little reintroduction period with the weights.  But surprisingly, I felt pretty strong, and was able to all the reps at my last recorded weight for each exercise.  Not sure why.

I did three laps around the standard upper body circuit I have mapped out.  I plan on making the rounds again tomorrow, so it'll be interesting to see if the challenge remains the same.  If it does, I'll have to increase the resistance for the routine on Friday.

I really have to work more on my core.  I think my running can most benefit from a more solid core base, particularly the lower abdominals and hips.

I got a teeny bit of cardio in, in between circuit sets.  I went 5 minutes on the rower, 5 minutes on the adaptive motion elliptical thingie, and lastly 5 minutes on the treadmill.  I ran the treadmill barefoot.  Used the one in the corner by the emergency exit so as not to make a spectacle of myself.

Really had to resist the urge to run in the evening.  It was a scheduled day off for a reason, and I feel I typically run well after a forced day off.

Today was a bit of speedwork.  I followed a 3 x 1 mile repeat and 3 x 880 repeat workout found at RunnersWorld.com.  I selected a 7-minute mile pace for the speedy work and a 9-minute mile pace for the recovery intervals.  I also wore my HR monitor.  First time in ages.  The elastic chest strap band has lost almost all of it's stretchiness, so it's kind of a hassle since it doesn't stay secure and will lose the signal.

After spending 10 minutes warming up, from a walk to a jogging 6.7 mph, I started the workout.  I wore my vintage Nike Oregon Waffle race flats (with no socks), just for fun.  They felt fine until I was done; then I could feel the pads on my toe tips burning a little.  Had I gone much longer, I would have developed blisters.  Remember to wear thin socks with them.

Mile 1 was okay.  Set the treadmill speed to 8.6 and incline to 1.0.  HR peaked at 163.

After a 1/2 mile recovery interval jogging at 6.8, commenced with mile 2.  Treadmill speed at 8.7.  HR peaked at 168.  I could feel it.

3rd fast mile was hard.  HR was hitting 172 and legs started to feel heavy.  Could feel my form breaking down over the final 1/2 mile.

The final 3 sets were basically Yasso 800s, run at the same pace as the mile repeats with 1/4 mile walk/jog recoveries in between.  HR maximums for each of those was about 166-167.

Total distance for the entire workout was about 7 miles in just under 60 minutes, which including the 3/4 mile, 10-minute warm up and slow recovery intervals.  I drank a full 24 oz carafe of water during the session and another 16 oz after.

I wanted to give the new K-Swiss shoes a try, so I put socks back on and put in another easy mile at marathon goal pace.  They feel nice, even though my little toes felt kind of raw from the Oregons. 

I'd chalk it up as a good run.  It wasn't exactly fun at the closing minute of each of the speed sets, but it came with a good sense of satisfaction after completing everything.  I'd have liked to have spent some more time stretching afterward, but I had to get back to the office.

I want to get outside for the rest of the week's runs.