I wanted to do some fast miles this morning and had to do them on the treadmill at the gym as they have child care. Ann worked last night and has to sleep today. Here's how it went down...
This was a continuous run that took about 1:15
1 mile easy - about 9 or 10 munute pace
1 mile in 8:30
4 x 1 mile in 5:30 with a .75 recovery (about 1:1)
1 x 1/2 mile in 2:40 with a shorter recovery
1 x 1/4 mile in 75 seconds
then an easy cool down at 8:30 pace
In case I haven't mentioned it before, I pretty much love treadmill running and consider myself an expert on devising fairly challenging runs. I don't listen to music while I run. The only entertainment I allow myself is watching the odd characters that populate my gym. I think this helps me develop the focus and concentration needed to race well. Plus, headphones, even I pod buds in my ears really bother me.
Probably 18 miles tomorrow.