But first let’s talk about lunch with the girls. They texted me about meeting them this morning during my recovery after my 6th 800 and having lunch to look forward to made it easier to finish. I love having a reward after a hard workout.
I had the buffalo chicken salad (from 180 Tacos) and the fact that they put pineapple on the top took it to another level. I have no organizational skills when I eat and I just attack it and next thing I know it I am done after 5 minutes but…
I looked over and noticed Meg is very organized with her salad eating. She starts at one side and moves across the plate in a straight line.
Okay, back to this morning. I had my final 800 workout before the marathon and the screen below is what I saw for a good chunk of time. The goal for today was 2:58 for each 800 (or .5 miles) so I parked it at the 10.1 mph and got to work. .5% incline was the incline of choice.
12 miles total with 12 x 800 @ 2:58. .25 recoveries in between each one.
Here is how these 800s have gone throughout this training cycle:
1/7/2015——> 10 x 800… average of 3:06
1/27/2015——> 10 x 800… average of 3:04
2/16/2015——> 12 x 800… average of 3:02
3/10/2015——> 12 x 800… average of 3:00
Today——> 12 x 800… average of 2:58
I am weird about numbers and it makes me very happy to see that with each time I have improved by exactly two seconds.
I have had to do more of my speed work on the treadmill than I would like this training cycle but it is what it is and I am grateful to have access to treadmills. I do have a few things that I do to help make the workout as effective as possible.
1. I try not to let the treadmill outrun me. I keep my hips towards the railing of the treadmill rather than falling back a bit. It is easy to get the treadmill going so fast that you change your stride and overstride in order to keep up. By staying towards the top of the treadmill I can’t overstride and I have to keep a quick cadence like I would have to do outside in order to keep up. The speed you are going at should feel difficult and like it is working you but you shouldn’t feel like you are just barely holding on for dear life to the treadmill. You should feel in control and like you can keep up with the belt, otherwise try slowing down a bit. Changing your stride on the treadmill could definitely result in an injury.
2. Go into your treadmill speed workout knowing that it is going to be hot and stuffy. I always wear crazy light clothing so that I don’t overheat because it gets hot in there. I also make sure to bring a huge water bottle with tons of ice in it to avoid the overheating thing.
3. Choose the treadmill with the best people watching view. You are going to need some distractions to push through and people watching is a great distraction.
4. I don’t start tracking the interval until the treadmill hits the speed that I want. IE if I need to start my interval at 3.5 miles then I start turning the speed up at 3.45 miles so that the treadmill gets to the speed I need by the time I need to start.
5. During each recovery type out your interval in your phone to keep track of them. I cannot do the math and memory thing during speed workouts so I make sure to have them written down so I don’t question how many I have done.
I ran out of time to finish my warm-up on the treadmill so Brooke and I went to a park to finish up. I just ran around the playground for about 10 minutes and Brooke would jump in and join me every now and then. It was ridiculously fun for me.
Then I sat on the big toy and stretched while she played some more. I might be doing this set-up a lot more often now that it is warmer outside.
Ellen’s instagram always brightens my day and this one I just loved so very much:
On a scale from 1-10 how is your day so far?
Got any tips for doing speedwork on the treadmill?
Last place you went to lunch? What did you order?
Noticed any improvements in your running lately? TELL ME ABOUT THEM!!!