ORN: Treadmill; 6 quarter mile repeats, at 10 minute pace, 5 min w/u and c/d
OK, this may take some explanation. Everyone - EVERYONE - can benefit from speedwork. I don't do very much of it, but I should. Speedwork - on the track or treadmill - is the only way to maintain your efficiency and foot turnover.
I didn't want to run much today because I'm going to run/walk a half marathon on Sunday as training for Goofy. So, I decided to start my winter workout schedule of once a week treadmill track sessions. It's pretty simple really: warm up, run 1/4 of a mile at an elevated pace, walk an equal amount of time as a rest interval, and then repeat.
At a 10 minute pace - which is SPEED work for me - it takes 2:30 to run a quarter, so I'd run 2:30, walk SLOWLY for 2:30, and repeat 6 times.
It felt GREAT. There's something honest about banging out "quarters". I'm going to commit to doing some kind of speed sessions every week all winter long.
Waddle on, friends.