Yesterday, the 5 miles on the treadmill went well…as in “without incident”. I completed an upper body workout and a core workout afterward. Today’s workout plan was for 3 x 1.5 miles at T pace with 2 minutes rest. My current T pace is 7:10/mile, so that means 1.5 miles in 10:45. Here’s how it went:
warm-up at Easy pace
1.5 miles in 10:16
1.5 miles in 10:04
1.5 miles in 10:07
cool-down at Easy pace
The workout went quite well. My average pace for the intervals was actually pretty close to my planned race pace. That was nice. I’m a little nervous, though. I’ve yet to put a week’s full of good quality workouts together since the half marathon and the race is my third and final quality workout of the week. With tomorrow off and 2 easy miles on Friday, I’ll at least be well rested. The goal is 20:39 to move me up one VDOT level (putting me on par with Lindsay). If it’s a really good day, I might have a shot at 20 minutes. Apparently there are about 6000 people registered for the 5K and Denise hasn’t decided if she’s running yet. Should be an exciting morning if nothing else.
them’s fightin’ words!
you realize this workout was at more of a vdot 51 level (i think, t-pace mile at 6:44?) rest up for the race and break 50!
Would an “incident” on the treadmill be falling off, injury, killing yourself from boredom, or all of the above?
thought you might like these
http://vo2maxxed.blogspot.com/2009/02/jaakkos-oat-power-cookies.html
But if you’re not from Finland, what’s a dl?