4.50m on Treadmill (Repeats)

4.50m at 8.52 pace w/ Avg HR of 157

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9.52/141
7.27/168
8.40/159
8.40/164
4.73/154 (9.50 pace)
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This was a 1/1/.50/1/1 repeat run where I did the fast repeats at 7:19 pace (Why the odd number? That's what the treadmill had between 7:26 and 7:13.)

I basically did this exact same run last Tuesday except the repeats were a hair slower (repeat 1 was at 7:30 pace instead of 7:19). This was a better speed this time because it worked my HR a little more, as would be expected out of interval/repeats.

4.50m at the Treadmill (repeats)

4.50m @ 8.61 pace w/ Avg HR of 153 (Zone 2 or 78.2% of max)

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9.53/154
7.53/164 - Repeat interval of 1m @ 7.5 pace
8.50/158 - First half was recovery (9.5), second half was first half of next interval (7.5)
8.43/158 - First half was interval, with the last quarter mile increasing in speed up to 7.25, 2nd half was recovery
4.74/152 (9.48 pace) - Recovery

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This was the 2nd highest HR Efficiency number that I've ever recorded (3/30/09 was top).

Interesting that the HR numbers never really climbed, even though I pushed that 2nd interval some at the end. I've sort of wondered about these treadmill workouts being too easy, and even if the 'mills themselves are calibrated properly. My best runs from an "HR efficiency" perspective have all been treadmill runs. There's something to be said for being indoors in a climate controlled area and having the machine set the pace for you...and I've always found running on a treadmill "easier" than outside.

Still, I think I'll try to rotate around to different ones and see if I notice any difficulty changes.

4m of Repeats on the Gym Treadmill

4m @ 8.84 pace w/ avg HR of 153

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No splits on this one but it was 1 mile WU (9.5), then 4 quarter mile repeats at 7.5 pace w/ 9 pace in between. Finished up with a progressively slower 1m Cooldown at a final pace of 9.50

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I absolutely hate the treadmill on anything more than 3 miles, but it was 94 outside with 80% humidity, so I thought I'd run inside to avoid that. I had been doing hill work on my weekday "speed" runs, but since I was inside I opted for intervals instead.

It was pretty easy and I'll likely bump up the interval speed next time to something like 7.25 instead of 7.50.

4.16m on Treadmill (Repeats)

4.16 miles at 8.13min pace w/ avg HR of 156

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1st mile in 9.00 w/ avg HR of 150 - Warmup mile

2nd mile in 7.45 w/ avg HR of 158 - included repeats

3rd mile in 7.73 w/ avg HR of 159 - included repeats

4th mile ni 8.20 w/ avg HR of 158 - included repeats and cooldown

remainder in 1.45 (9.06 pace) w/ avg HR of 151 - all cooldown

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I'm beginning to question my HR monitor numbers. The last few runs, the HR has read unusually low given the speeds I was doing. This run is a perfect example of that, as I ran repeats on the treadmill on 2/24, 3/3, 3/10, & 3/24 all with avg HR in the mid to upper 160's...and now I blow this one out at 156?

The only thing that makes me think that avg *might* be legitimate is that this was a "taper" repeat session, with super short intervals (.25) as opposed to the monster 1m & up intervals I've been doing in the past.

Oh well, I'll just choose to look at it that way and let it give me a good confidence boost here in raceweek.

5m on the Treadmill - Repeats

5 miles at 7.97 min pace w/ avg HR of 165

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This was on the treadmill so my speed was precisely controlled. Basically I started out with a 1 mile warmup at around 8.82 pace, then ran 3 1 mile repeats at 7.40 pace, with a 1.50 min breaks in between at 8.82 pace. I finished up with about .65 mile at progressively slower pace, finishing up at around 9 min miles.

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This was a difficult run for me. The combination of the boredom of the treadmill, with the loooong repeat at a relatively fast pace caused me to really struggle and really want it end.

Dunno if it's just training fatigue or what but I'm pretty much ready for the race to get here.

5.25 miles on the Treadmill (Repeats)

5.25 miles at 8.02 pace w/ avg HR of 164

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1st mile in 9.03 @ 150

2nd mile in 7.72 @ 163

3rd mile in 7.70 @ 167

4th mile in 7.72 @ 169

5th mile in 7.73 @ 173

extra in 2.23 (8.92 pace) @ 163

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This was a repeat/interval session where I ran a 1 mile warmup then did 4 three-quarter mile repeats at 7.33 pace with a quarter mile easy (9min/mile) interval in between. Finished up with a half mile cool down.

As my previous blog post showed, I wasn't really feeling it for this session, and consequently I was struggling on each of those repeats, especially the last one. I had to do all sorts of mind tricks/games to keep from just staring at the readout on the treadmill anticipating the end of the repeat.

Still, it turned out to be a great run, at least from the look of the numbers. I'm thinking, though, that my HRM batteries are getting ready to go, as I don't really trust those averages that are showing up. I'll change the battery tonight and see what happens.

5 miles on Treadmill (Tempo)

5 miles at 8.34 pace w/ avg HR of 165

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1st mile in 9.00 @ 150

2nd mile in 8.00 @ 165

3rd mile in 8.00 @ 169

4th mile in 7.97 @ 171

5th mile in 8.72 @ 169

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This was a repeat of the previous week's tempo run where I warmed up for a mile, then did 3 miles at "ST" pace (according to the Furman FIRST program, ST = equals about your expected 10k pace), then 1 mile cooldown.

Not much changed from the previous week, other than some mild HR fluctuation.

I plan to do this tempo type run (with varying distances) every Thursday all the way up to the Bridge Run.

5.25m on Treadmill (Repeats)

5.25m at 8.10 pace w/ avg HR of 167

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1st mile in 9.00 @ 150

2nd mile in 7.73 @ 168

3rd mile in 7.83 @ 170

4th mile in 7.83 @ 173

5th mile in 8.07 @ 176

extra in 2.08 (8.32 pace) @ 171

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This was an interval/repeat speedwork session where I started out with a warmup mile, then did 8 quarter mile repeats at 7min/mile pace w/ quarter mile intervals of easy running (about 8.50min pace) in between.

5m - Tempo 1/3/1 on Treadmill

5 miles at 8.35 pace w/ avg HR of 164

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1st mile in 9.02 @ 150

2nd mile in 8.00 @ 166

3rd mile in 8.00 @ 168 - Not bad, managing to keep my HR down here pretty well.

4th mile in 7.96 @ 171 - HR still not too bad.

5th mile in 8.78 @ 176

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This was a tempo run where I warmed up for a mile, then did 3 miles at "ST" pace (according to the Furman FIRST program, ST = equals about your expected 10k pace), then 1 mile cooldown.

I plan to do this tempo type run (with varying distances) every Thursday all the way up to the Bridge Run.

5.50 on the treadmill (speedwork)

5.50 miles at 8.21 pace w/ avg HR of 169.

This was a speedwork session where I ran 1.50 miles warmup, then 1 mile at 7.42 pace, .75 m at 7.33 pace, .50 m at 7.25 pace, then .25 m at 7.08 pace...with .25 mile intervals of EZ (9min pace) in between. I wrapped up with a 1m cooldown.

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1st mile in 9.00 @ 150 - That HR is probably not accurate, but my HRM was not reading correctly and actually showed 103 for the first mile. I know that's not right so I just subbed 150 instead.

2nd mile in 7.85 @ 170 - This included part of the beginning of the repeats/intervals.

3rd mile in 7.70 @ 173

4th mile in 7.63 @ 177

5th mile in 8.50 @ 175

remaining .50 at 8.94 pace w/ HR of 171

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Because I wasn't ready for Speedwork on Sunday, I did it here on Tuesday instead (when I normally just do a gym/crosstraining day). Plus, I stole this particular session from the Furman "First" program I wrote about in my previous entry.

Also, I don't normally do speedwork anywhere but outside, but thought I'd try it on the treadmill instead since I have so much trouble gauging my pace (and usually overdo it as a result). And, I usually avoid the treadmill partly because it's boring but I'm also skeptical of the "easiness" of it, but I have to admit I really liked the aspect of being able to precisely control my pace. I was surprised I could adequately hold a 7.42 (7:25min) pace for a whole mile without being overly tired afterwards. I also liked this particular speed session as it gets faster and faster but gets shorter and shorter at the same time. I don't see this anywhere else on my remaining schedule though unfortunately.

The only disappointing thing about this session is that my "HR Efficiency" score (a factor of speed and avg HR) was not as high as I had hoped/wanted it to be. It was good, no doubt...but I figured it would be higher with me running on the "easy" treadmill and all. Ah well.

4 miles on the Treadmill

Don't really like the treadmill particularly, but this day was cold and rainy and I didn't want to be outside.

8.80 min pace w/ avg HR of 154

Each mile was consistant (it was the treadmill) with the HR going from 130 in the first, to 158, to 162, then to 167 in the last mile.