I am pretty happy with the run. I felt like I could have gone another 2-3 miles at the 7:20/mile pace. Tempo runs are a key workout for just about any race distance above 5k. The ability to hold a higher pace for a prolonged run is the basis for extending aerobic fitness. Over the next few weeks/months, I will extend the distance and drop the pace of my tempo runs.
Sunday, February 2, 2014
02/02/2014 PM Workout
Today's workout was a treadmill session. I started with a warmup of 10 minutes at a comfortable jog pace. I then ran a 3 mile tempo run at 7:20/mile pace. Total tempo run was 22:00. I then finished the workout with a 10 minute cool down, again at a comfortable jog. I kept the treadmill at 3% incline for the duration of the 42 minutes and ran approximately 5.3-5.4 miles. For those not familiar, it is widely recommended that when running on a treadmill, you should increase the incline to around 1.5%-2.0% to combat the unnatural motion of the treadmill. I rarely go lower than 2.5% incline simply for the challenge.