Trust The Process

With the hurricane approaching, the weather forecast was for 30+ MPH wind gusts, so I decided to run on the treadmill at the gym.

I ran 20 miles on the TM (1.5 incline).  Since the treadmills have a max time of 60 minutes at the gym, I took two quick breaks during the run.  I started the run easy with 6 miles at an avg 8:30 pace.  I took a quick break to use the bathroom and fill my water bottle.  I then ran 8 miles at 6:58 pace and took a one minute break to reset the timer on the treadmill and fill my water bottle.  I ran two more miles at 6:58 pace and finished with 4 miles at 8:00 pace.  I was scheduled to run 14 MP miles today.  I could have continued at MP for a few more miles but with the race yesterday and the other MP miles earlier in the week, I decided to shut it down.  Hope this doesn't come back to haunt me on race day. 

6 easy miles during my lunchbreak on the TM (1.5 incline).  avg pace was 7:40.  my legs felt great today.  i guess the extra day off helped.

Same workout as yesterday.  My avg pace was a few seconds faster today and felt very comfortable.

5 recovery miles on the TM (1.5 incline).  avg pace was 8:58.

10 total miles on the TM including yasso 800s (1.5 incline).

2 mile warm up

9 x .5 mile @ 6:00 pace with .25 mile recovery @ 8:57 pace

1 x .5 mile @ 5:18 pace with .25 mile recovery @ 8:57 pace

.5 mile cool down

It felt great to nail this workout especially since my speed workouts haven't been going well recently.  it definately helped slowing down the pace for the recovery portions.

I ran a similar workout leading up to my marathon in May.  for that workout, i still ran 9 sets @ 6:00 pace, but the recovery was at 10:00 pace.  the 10th set i believe was @ 5:35 pace.