A Little Rain & Faster Treadmill – Runlog 3-8-17

The first run was an interesting one, where I got out the door with Bennie, carefully walked down the icy covered driveway (it snowed yesterday, rained off an on all night with the temps in the low 30’s) and got out to run on some very wet roads in 39*F degree weather.

KIMG0287

I think Mother Nature purposely waited until we got outside to really let the clouds open up. I kind of figured that would happen, so I left the glasses inside and ran blind. Yeah, I like living dangerously. 😉

KIMG0295The first mile was slow and then I worked on lifting my knees and extending the legs more to the back…what some bloggers, coaches or whoever, now call activating my glutes. My old track coach just called it getting your arse in gear. It is something that I start to do when I feel that I am getting in decent shape.

Personally, I don’t really try to get the knees up and kicking back more until then. If the body ain’t ready, it will only cause me misery.

I am not a big fan of running in cold rain, but today it wasn’t too bad. I was dressed just right and while I was soaked through on the feet and upper body…however, merino wool socks and top under the wind jacket kept me warm despite being drenched.

  • Distance: 4.01
  • Time: 34:44
  • Pace: 8:40
  • Shoes: New Balance 860 v5
  • Avg Heart Rate: 144
  • Avg Cadence: 170

Run #2

I had planned on doing some race pace stuff today, just to see how I do at sub 7:00 pace. If I hadn’t been planning on that, I would have run outside, it was mid-40’s, the rain had stopped and the sun was attempting to peek through.

I changed my faster pace training method today, usually I go by distance, today I mostly did by time, until the last two.

  • 5:00 min @ 7.2 mph
  • 1:00 min @ 8.6 mph
  • 2:00 min @ 7.2 mph
  • 1:00 min @ 8.6 mph
  • 2:00 min @ 7.2 mph
  • 1:00 min @ 8.6 mph
  • 2:00 min @ 7.2 mph
  • 2:00 min @ 8.6 mph
  • 1:00 min @ 7.2 mph
  • 3:00 min @ 8.6 mph
  • 1:00 min @ 7.2 mph
  • 2:46 min @ 8.6 mph to finish 3.1 miles.

I felt really GREAT doing the workout, which totally surprised me. I thought by 2-2.5, I would be sucking wind really bad, but I had plenty left in the tank. I think the 2:00 minute recovery points were just about right to start and then moving it down to 1:00 minute recovery periods made it hurt like it should at the end of a hard run.

Yes, running fast is supposed to be tough and it will hurt. Just part of the deal.

Luckily there was no sharp or sudden pain from the body letting me know that I was being a little too stoopid. It complained that it was being used harder than usual, but figured out that it was part of the deal today.

After I finished I learned that I had set the watch on Outdoor, not Indoor and didn’t get the stats for the run correct. However, I don’t really care because I know that I had a really GREAT treadmill interval workout and my workouts don’t affect anyone but me.

  • Distance: 3.1
  • Time: 23:46
  • Pace: 7:40
  • Shoes: adidas Adios 3
  • Avg Heart Rate: 141
  • Avg Cadence: 176

A very good day.