Today’s interval plan called for 4x(200 m R pace + 200 m jog + 200 m R pace + 400m jog + 800m R pace + 400m jog).  I was having trouble figuring out the best way to do this on my normal 1.1 mile park loop and had pretty much convinced myself to do them on the treadmill.  When I woke up to thunder and lightning this morning, the deal was sealed.

I got the the gym and ran into Richie in the locker room.  He was a little surprised I was doing my intervals on the treadmill.  I’ve been giving him some crap about doing long and quality runs on the treadmill.  I referred to him as a “treadmill warrior”.  This was before I read about Lindsay’s epic 18 miler on the treadmill.  Anyway, he threw the nickname back at me.  I lined up on a treadmill next to him and hit it.  Here’s how it went:

1 mile warmup

200 m  43 s

200 m 43 s

800 m 2:52

200 m in 43 s

200 m 43 s

800 m 2:52

200 m 43 s

200 m 43 s

800 m 2:52

200 m 43 s

200 m 43 s

800 m 2:52

Cool down.

You have to give it to the treadmill for the remarklable consistency.  I jogged between all the intervals at 10 min/mile pace and gave myself a 1 minute walk between sets.  After the third 800, I walked the 400 m instead of jogging, but that was the only one.  So, I’m certainly improving in that area.  In total, the workout was 7.5 miles.  I wore my racing shoes, which helped a little I think.