Tuesday, January 25, 2011

Treadmill Tempo/Track Tuesday

It really isn't a secret that I love running intervals.  I have been restraining myself from doing these kind of workouts because I have heard increasing speed and distance at the same time is not a good idea.

Well its been over 7 weeks since I made my comeback to running after being sidelined with knee pain and this morning I thought I was ready to take things up a notch.

The workout:

Warm up
2x {800m, 400m, 200m, 200m} with 200m recovery, 400m between sets
Cool down
Total miles = 5.25

I wasn't sure how this workout was going to go - I really haven't tested my speed out in a while so I didn't know how much I had lost since the fall.  With the treadmill it is so hard to tell paces for intervals less than a mile plus doing math while running really is not my strong suit.

Results:
First set - {3:30, 1:45, :51, :51}
Second set - {3:30, 1:42, :50, :50}

This workout went really well.  I felt like I was pushing the pace but not going to fall off the treadmill because it was going too fast and I couldn't keep up.  I think this is a great bench mark to see what I am at and where I can improve.

Do you ever do a test of your speed?  Do you love or hate intervals?

Have a GREAT Tuesday!

15 comments:

d.a.r. said...

I love love love running intervals. So much that I carve out one morning a week just to run them on the treadmill.

I think I love my new training plan. Only two runs a week, ha! Yay for a triathlon that only has a 5K on the end :)

Amy said...

Nice job on the intervals! The treadmill is definitely more bearable when you break up the miles with some speedy intervals.

Marlene said...

GREAT consistency! Awesome job on the intervals - it must have felt nice to really get th elegs pumping again!!!

Christine said...

Good job, especially since your 2nd set is even better! Yeah!!

I like doing intervals on the treadmill, it makes the time go by so much faster!

Jim ... 50after40 said...

Great post, and wow ... great times! I'm probably guilty of testing my times too much. I'm way too conscience of it on a daily basis.

marathonmaiden said...

i LOVE intervals. for real. i can't wait until i do them this weekend

teacherwoman said...

In the past, I have enjoyed intervals from time to time, but I think did them too often in a short period of time that they really bothered my knees. So, I kind of backed off. But ,I would like to get back into doing intervals once every other week or so!

Nice work!

twentysixandthensome.com said...

I'm impressed that you love interval...most don't! And way to make an awesome comeback!

Nicole said...

Nice tempo tuesday! You nailed it gf! Hows the wedding plan coming?!?

kilax said...

Woo hoo! Awesome speed workout! I love intervals too... on the treadmill. I can't seem to do them outside in the winter - I am worried about slipping! ;)

Joanne said...

I think I enjoy speed work of any kind. But my favorite is still the long,slow run. Not this time of year but come warmer weather, my favorite will be the long run.

You did a GREAT job on your interval workout. You're making a strong come back. Keep up the good work. Injury free. :)

Laura said...

great intervals, love how you did your last set faster too!

seejessrun said...

I hate running intervals! Good for you for both liking them and having a good workout.

Bethany + Ryan said...

i got the pics :-) going for a trial hair appt this Saturday. THANKS!!!! good thinking to take a picture of the TV!

The Hungry Runner Girl said...

AWESOME WORKOUT!!! YOU ARE AMAZING!!! I love your comeback....you are rocking it! DON'T STOP YOUR CANDY ADDICTION, PLEASE:)