Workout, treadmill. I know, I know, treadmills are lame and a little easier, but it allows me to lock into a specific effort and hold it, not to mention that treadmill workouts worked really well for me in the Spring.
Anyway, 1 up, 4 x 2 mile @ tempo progression, 1 x 1 mile @ 5k, with 2 minutes rest between intervals, 1 down.
2 mile: 11:55 (not bad)
2 mile: 11:44 (not bad)
2 mile: 11:36 (starting to get pretty hard)
2 mile: 11:18 (really hard)
1 mile: 5:20 (really really hard)
I really like running interval tempos as progressions, in which the pace becomes a little faster each rep. The point of the last mile was to be able to push hard after already being tired from a relatively long tempo run (ie, being able to kick home the last mile of a 10 miler or half marathon). All in all, I think this was a pretty good workout specific to the half marathon (racing one next weekend), but stuff like this just build all around strength, which I can always use more of.
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