Treadmill Speedwork – Nicely Done

Today I was undecided about what I should do for a workout, but I did know one thing it was gorgeous as hell outside. Bright sunshine, temps in the 60s and a bit of wind (not a breeze by any stretch). I really didn’t feel like running from home, so I headed into Augusta figuring that I would get a good outside run in from Planet Fitness.

Now a good breeze doesn’t bother me all that much especially when it is shorts and t-shirt weather outside on November 7th. However, if I ran outside from PF, it was not going to be a fast or hard workout that much I could tell. Which meant that I would be skipping my “speed” workout for the week.

Quite a choice, great day outside or beating on the treadmill.

I didn’t make up my mind until I got around to putting my shoes on…Adios 3s or Response 2s. They were both in my gym bag and when I looked down and thought about it the Adios 3s won out.

Treadmill time.

After actually doing my warm-up routine, I decided on the speed work session that was going to happen.

6 x .25 @ 8.7 mph, with 5 x .1 @ 9.2 mph to kick my arse even more. The 8.7 mph was a tick up from the 8.6 mph I did last time.

Here is what I actually did:

  • 0.5 @ 7.2 mph – warm-up
  • 0.5 @ 8.7 mph – 1.0
  • .25 @ 7.0
  • .25 @ 8.7 mph
  • .25 @ 7.0
  • .25 @ 8.7 mph – 2.0
  • .25 @ 7.0
  • .25 @ 8.7 mph
  • .25 @ 7.0
  • .25 @ 8.7 mph – 3.0
  • .25 @ 7.0
  • .25 @ 8.7 mph
  • .25 @ 7.0
  • .25 @ 8.7 mph – 4.0
  • .25 @ 7.0
  • .25 @ 8.7 mph
  • .25 @ 7.0
  • .25 @ 8.7 mph – 5.0
  • .20 @ 6.5
  • .10 @ 9.2 mph
  • .10 @ 6.5
  • .10 @ 9.2 mph
  • .10 @ 7.0
  • .10 @ 9.2 mph
  • .10 @ 6.5
  • .10 @ 9.2 mph
  • .10 @ 7.0 – 6.0
  • .20 @ 9.2 mph

Sub 48:00 on a treadmill is still not too shabby for an old fart and I will definitely take it.

It was a very tough workout and the last two quarters hurt to finish them. Then when I got to doing the “strides” actually it felt easier than the quarters, then again, I knew it was only for that short time and that in my mind is my strength, well at least it was back in them old Glory Days hehehehe.

Very happy with how the adidas Adios 3s performed at both the faster and slower speeds on the treadmill.

Now if I could run this fast during a race. Well that is the plan at some point.

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