Weather and schedule forced me to run on the treadmill yesterday (yuck!), but I do find that it helps my speedwork, particularly in the winter. Yesterday's workout totaled 8 miles, with 4 at LT pace [which Pfitzinger says should be between 15K and half-marathon (HM) race pace, though other guidelines generally provide that it's the pace you could sustain for an hour, but no longer]. I've run two HM's at 7:39 average pace, but never have run a 15K race. Since I don't have a very recent race time to use as a guide, what I did was the following:
- 2 miles warm-up at about 8:30 pace
- Progressively faster miles 3 through 6, starting at 7:30 per mile, and running each one about 5 seconds faster than the last, with the last LT mile at about 7:12 pace
- 2-mile cool-down, which was the hardest part of the run, since it felt slow and awkward
I monitored my heart rate (HR) closely and it stayed where it should, mid-160's during the tempo part of the run, below 150 during warm-up and just above 150 during cool-down. Last half-mile or so was a hassle, because the gym's TM shut down automatically at the one-hour mark (which is usually my limit, too), so I had to reset and start a "new" run. My Garmin Forerunner 305 with foot pod kept going, though.
One other training note is that my lower back was bothering me a bit after Sunday's long run in NYC, so I went into yesterday's workout with a little trepidation. I barely felt it during the run, and it actually feels much better now. Looking forward to seeing my chiropractor on Friday.
Happy reading & running to all. -ESG