A Bit More Structure to My Workout – RunLog 9-25-18

This morning was the first morning where I had to I could see my breath, wear gloves and a mid-weight jacket when walking Bennie first thing.

It was just damned chilly.

I wanted to get a little speed work in today, but this morning things got a bit busy, so I had to wait until later in the day. By then it started to rain, not a bad or all that cold this afternoon, but I didn’t want to play on the track over Colby in the wet, so off to the gym I headed.

When I got there I figured that I would go for 5.0 miles with interval repeats at race pace. However, I was pretty pressed for time since I needed to get back home to help walk the pups out in the rain, so I wasn’t sure about actually getting to that distance.

Here is what I did:

.50 @ 7.2 mph – warm-up

.50 @ 8.6 mph

.25 @ 7.5 mph

.25 @ 8.6 mph

I had really thought about doing quarters at race pace (sub 7:00s) after that, but by the time I had gotten to mile 1.5 I needed to jump off and hurry off to the locker room for about 5 minutes. When I got back I went right back to it, but decided that half’s were going to get me done faster than quarters.

.50 @ 8.6 mph

.25 @ 7.5 mph

1.0 @ 8.6 mph — I decided to do a mile and it felt pretty great.

.25 @ 7.5 mph

.50 @ 8.7 mph

4.0/28:59

I really wanted to do that last mile, but I just ran out of time and needed to rush back to the house. However, as usual my Garmin wasn’t even close to the treadmill readouts, but it really is not a big deal.

Also I did use my Nike Rival 6s and they definitely reminded of why I liked them so much. I run well in the Rivals and if it were not for the Reebok RunFasts these would be my go faster shoes on a regular basis. They do not bother my feet and I have confidence that I could run well in them up to the half marathon distance without any issues.

It was a good workout and I worked up a nice sweat. Running on the treadmill takes more time to get the gym and back, but at the same time it gives me more control over the actual speed I am running. The treadmill forces me to run certain speeds at a more consistent pace than I ever do outside, which is a good thing.

Yep, we got a bit wet walking the dogs, but I made it back in time. 🙂