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.  

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. 

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