I run my tempo and intervals on the treadmill (especially as opposed to running in the dark during rush hour). It’s not optimal for training I guess, but I’d rather run the treadmill than miss another tempo or interval week.
Mile point – speed (pace)
1% incline
0 – 6.2 mph (9’41″)
1 – 8.1 mph (7’25″)
2 – 8.2 mph (7’20″)
3 – 8.3 mph (7’13″)
4 – 8.4 mph (7’09″)
5 – 8.5 mph (7’04″)
6 – 6.4+ mph (< 9’22″)
7.52 miles in 60 minutes
5 minute cool down at -3% incline
6.2 mph (9’40″)
Total: 8.04 miles in 65 minutes (8’06″ pace)
Weight: 167.5 pounds
Steak and mashed potatoes
Of course, the following becomes your breakfast after such a workout, when you didn’t bother to pack lunch the night before, and you’re trying to save as much money on breakfast and lunch as possible. I grabbed them in a rush this morning, along with four slices of bread for PB&J sandwiches. My intention was to eat the bread this morning, and then split the steak and mashed potatoes over a couple lunches.
This is yet another reason why you should have plenty of easy run workouts. Tempos and intervals will leave your body starving for fluids, which your mind will translate to hunger. Inevitably, you’ll eat more than necessary after hard workouts. (I’m going to stop guessing at the calories at 1050. That’s at least a 10 oz steak. The mashed potatoes are homemade, and the only real benefit is that the skin is still in there for plenty of fiber.)
Related Posts - Slightly up tempo 4 miler I had a slightly up tempo 4+ mile run today: 4.27 miles in 34:55, or 8'11" paceMy "sluggish" first mile ended being 8:16. I decided to try and kick it up tempo for the next mile, finishing in 8 minutes even. I took it easier the 3rd and 4th miles,......
- Trying to break the monotony of running outside... *heh* #twit2fit #running It's amazing how running 50 miles in 7 runs over 4 days can make even running in pleasant weather a bit of a mental challenge. On Monday-Wednesday of this week, I ran outside, starting at 5:45 AM. Daylight doesn't bleed into the sky until near 7, so running down streets......
- 5k strategy for Anthem - Line up in view of starting line. Lookout for anyone with a music playing device, especially if larger than an iPod nano. These participants are in it for the long haul. They will also likely drop their player right at the start. - Run a sustainable-without-throwing-up pace for the......
- Day 30 of the streak. #twit2fit A lot of stuff going on here. First of all, my graph. 30 runs in 30 days--no gaps in the graph: Secondly, I did this last run at 4:55 AM, on the treadmill in the basement of a house that's not air-conditioned at the moment. It's warmer in the basement......
- 2011 Goals, Fitness and Otherwise While this is a somewhat specific and lengthy post of goals, this is really more of a mindset setting for me personally that a specific set of checklist items that will determine my success or failure. I hope to revise this [with revisions noted] on a monthly basis. Running /......
- My planned running schedule for this week - 75 miles #running With my schedule this week, it looks like the following schedule will be how my attempt at 75 miles will happen: Monday: 7 miles AM - Recovery (9'30" pace or slower) Actual workout: nice and easy. Legs are hard to wake up. 6 miles PM - Easy (natural, full stride,......
Blog Traffic Exchange
Tempo run 8.04 miles in 65 minutes (8’06″ pace)
I run my tempo and intervals on the treadmill (especially as opposed to running in the dark during rush hour). It’s not optimal for training I guess, but I’d rather run the treadmill than miss another tempo or interval week.
Mile point – speed (pace)
1% incline
0 – 6.2 mph (9’41″)
1 – 8.1 mph (7’25″)
2 – 8.2 mph (7’20″)
3 – 8.3 mph (7’13″)
4 – 8.4 mph (7’09″)
5 – 8.5 mph (7’04″)
6 – 6.4+ mph (< 9’22″)
7.52 miles in 60 minutes
5 minute cool down at -3% incline
6.2 mph (9’40″)
Total: 8.04 miles in 65 minutes (8’06″ pace)
Weight: 167.5 pounds
Steak and mashed potatoes
Of course, the following becomes your breakfast after such a workout, when you didn’t bother to pack lunch the night before, and you’re trying to save as much money on breakfast and lunch as possible. I grabbed them in a rush this morning, along with four slices of bread for PB&J sandwiches. My intention was to eat the bread this morning, and then split the steak and mashed potatoes over a couple lunches.
This is yet another reason why you should have plenty of easy run workouts. Tempos and intervals will leave your body starving for fluids, which your mind will translate to hunger. Inevitably, you’ll eat more than necessary after hard workouts. (I’m going to stop guessing at the calories at 1050. That’s at least a 10 oz steak. The mashed potatoes are homemade, and the only real benefit is that the skin is still in there for plenty of fiber.)