Threshold pace = Good Times

Yesterday, I returned to a routine that I developed during my Disney half marathon training.  I ran 5 miles on the treadmill, then completed an upper body and a lower body workout, then returned to the treadmill for 2 more miles.  I pretty much max out at 6 miles on the treadmill, so this scheme allows me to split the time up when I need the extra mileage at easy pace.  So, I ran 5 miles at 8:42 pace then did the following strength workout:

2 sets of leg press with 270 lbs

2 sets of seated calf raises with 90 lbs

2 sets of toe raises

2 sets of decline press with 250 lbs

2 sets of incline press with 90 lbs

2 sets of low row with 140 lbs

2 sets of shoulder press with 140 lbs

2 sets of bicep curls with 40 lbs on each arm.

Then, I returned to the treadmill for 2 more miles at 8:42 pace before stretching.

Today, was my second quality workout of the week.  The schedule called for 4 x (1.5 miles at 7:02 pace with 2 minute rests).  That translates to 1.5 miles in 10:33.  Here’s how it went:

1.5 miles in 10:10

1.5 miles in 10:07

1.5 miles in 10:14

1.5 miles in 10:07

I was aided in the second interval by a dog who chased me for a whole block.  In the end, I outran the mongrel.  The  workout felt good.  It was a nice comeback from Monday’s intervals and nice to put a total of 6 miles together at sub 7 pace.  Including, warmup, intervals, walking rests, and cooldown, the workout was 8.5 miles in 1:06:26 (7:48 min/mile).

1 comment

  1. i feel you on the treadmill. can only take so much! your workouts are intimidating and yet 99% of the time you do wayyy better than targeted. always impressive.

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