Treadmill Speedwork Challenge!
I usually do Yasso-800's for my weekly speedwork but over the past few months those have become a little tired and local schools seem to be locking up their tracks when we're not in football season :( So... I was left with the mill-o-death.
As you know, the T-mill and I area working on our relationship-- going through therapy, spending quality time, and overall just trying to have a more positive attitude toward each other. I visit it for about 2 of my weekly runs, and it doesn't throw me off and kill me. Deal? Deal! So I thought I would get some speedwork in on my new buddy and see how that goes.
Workout: Speed Ladders on the T-mill ~7:16-7:41 min/mile
I did a ladder rung with about .14 miles of jogging or walking between each set.
Ladder: .25M, .5M, .75M, 1M, 1M, .75M, .5M, .25M
Elevation: Varied- T-mill set on "Random," but I kept it on a lower setting- no mountain climbing!
Total Mileage with W/U, C/D, and .14 between: ~6.25
This is the first time since I hurt my ankle AND since I bought my new VFFs that I attempted to do speedwork. My ankle did get a little tight between the 2- mile ladder rungs, but I iced at the end it it's feeling better. Overall, I finished all my planned rungs and really had the T-mill down in the low 7's... which in real life I consider to be REALLY low 7's or high 6's (I don't trust the speed accuracy on those htings). I finished and was literally ringing out my hair and shirt, but I was very proud to get my first speed session of the year done successfully!!!
I cleaned up in the locker room, grabbed my stuff and very proudly walked by my treadmill friend. Apparently, I turn around for 5 minutes and he's forming relationships with another runner. That's ok though-- she was going much slower, so he wasn't going to have any fun with her. And as I very wittily thought to myself "be careful... that treadmill MUST be on fire!" cause I kicked butt today!!!
What speedwork do you do??? Would love to hear some new ideas to try!!!
.... That's was last night. Tonight I have an easy workout at the gym so I can run my 13-15 tomorrow. I don't want to push too far, so I'm doing 13, evaluating then possibly doing another 2. I'll probably be running on the back side of the flying pig course because I live right on it!!! If you're ever interested in running the Pig let me know... great race, great medals, great bags... just great overall!!!!