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treadmill split steady-state

January 31, 2011 (Morning)

Exercise Type: Run

Weather: indoor

Comments:
11a; WU treadmill, drills
2*20:00steady state w/ 3:00rest between. +1.0incline throughout; kept it in the 10.5-10.6mph range when I realized that those speeds come out at 3.5 miles each 20 minute segment.
Day 2 lift 3*15, light abs, stretch
no CD because blisters were bad. I'll just run again in the evening to shake out.

got to Veale way too late to workout with Robert (which is why I'm doing MonWeds workouts in the mornings now) because I spent about 30 unplanned minutes searching for my wallet. No idea what the workout was until I talked to Coach. she said "steady-state, 5:50ish" but I knew McMillan Running Calculator says my steady-states are 5:26-5:35 so I went a bit quicker than 5:50s, 10.5-10.6mph is approx. 5:39s. instead of being a 3 moderate effort on the 1-5 scale like Coach wanted, this was about 3.5 effort due to the race on Saturday, a faster run yesterday, and not running 5:50s. but it's all good for a work week.

tempo/steady-states have become my bread-and-butter workout over the past 2 years, hopefully this aerobic strength keeps paying dividends throughout the season. makes me excited to run my next half-marathon, but there's still work to do this season.