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On Tuesday I did a FIRST speed workout of 6 * 800m @ 10 MPH on the treadmill at LA Fitness. Like last week’s attempt at a 12 * 400m workout, there is still some fuzziness around the speed and rest intervals because of the time it takes the treadmill to ramp up and down speeds, but since I only had to transition half as many times it wasn’t as big a deal. I felt a lot more comfortable running the 1/2 mile repeats at 6:00/mile than I did running the quarter mile repeats at a 5:45 pace. I think I’m going to keep all my speed workout intervals between 1/2 mile and a mile from now on (at least until I can run them outside).

On Thursday I ran the FIRST tempo run which prescribed 5 miles @ 7:00/mile. I started off with a 7:06 first mile, ran 3 miles @ 6:58 pace, and then completed the 5th mile in about 6:50. I was definitely putting in some effort on the last mile, but the overall pace felt relatively comfortable. My average heart rate for the run was 167 BPM and my cadence averaged 95 steps/minute.
I’m not sure what my weekend running plan is yet. I might enter the Jingle Bell 5k on Sunday, but if the weather is too ugly, I’ll probably just do a long run on the treadmill.

Update: I did the prescribed long run Saturday morning at LA Fitness.  The plan called for 9 miles @ 7:25.   I started off with two 7:30 miles, then reset the treadmill (which sets a max time limit of 60 minutes) and ran another 7 miles in just over 51 minutes.  It is kind of weird realizing that my long runs are about half of what they were just over a month ago, but the intensity is definitely higher.  Workout stats: 7:21 average pace, 163 BPM.

This entry was posted on Friday, December 7th, 2007 at 2:52 am and is filed under running. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.