Tuesday, May 6, 2014

05/06/2014 PM 6 miler, climbing and speed

I broke my run into two parts on the treadmill tonight.  The Running with the Devil event I am doing in July features climbing and downhill sprinting.  Consequently, the two parts to my run tonight were climbing and quick racing/running.  

For the first thirty minutes, I ran this format:

10 minutes at 8:30/mile pace, 3% incline
10 minutes at 8:30/mile pace, 5% incline
10 minutes at 8:30/mile pace, 7% incline

This came out to about 3.5 miles of increasing climbs.  

I then changed to the second part of my run.  I dropped the incline to the base setting on the treadmill (1.5%) and upped the speed to 7:00/mile pace.  

I finished the second part with 2.5 miles at 7:00/mile pace, for 17:30 total time.  Altogether, I ran for 47:30 and finished about 6 miles.  At the end I was contemplating another mile at the same pace, however, I want to get in a decent run tomorrow so I didn't want to push it too much tonight.

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