Awesome Speed Work from Hell

Well.  This RLRF program is no flipping joke.  I learned that yesterday on the treadmill.  I had originally planned to get up early Monday morning and head back to the track that I ran on last week.  Buuuuttt I stayed out too late on Sunday and ended up sleeping a little later than I needed to and decided I would hit the treadmill at lunch.

The plan was a 10 minute warmup, 6 x 800’s at a 7:02 pace with 90 sec rest intervals and then a 10 minute cool down.  It all sounded great until I hit the button on the treadmill to get me to 7:02.  The treadmill was actually 7:03 but really, that one second didn’t matter.  Holy Hard Workout.  The first few sets were much easier than the last three.

I definitely walked the intervals (thank you again Alma for clarifying on dailymile-I was worried I had to run them) and enjoyed every second of the break.  It was interesting to see that after the rest intervals I could keep up for about .25 miles and then I had to start holding on to the treadmill to not fall off.  Yes, I admit, I had to hold on.  And while holding on, I dropped F-Bombs and grunted.  Thank goodness I was the only one in the room.   The last one?  Felt ready to vomit.  I have NEVER had that feeling while running.

I was very glad to be finished and enjoyed the cool down. I walked for a minute or two and then ran at a 9:50 pace or so.  9:50 seemed insanely slow.  When I finished I realized I looked like I had been swimming not running.  The sweat was insane…and I had a towel to dry off while running that also looked like it had been dipped in water, not used to wipe my head.  sorry, no pics, that would be scary. 🙂

I was really glad I did it on the treadmill.  I can easily control my pace this way and stay out of the heat.  I hope to eventually get to a track but I know for a fact I would not have been able to maintain that pace outside on my own yesterday.  The treadmill is a great place to start.  I will be honest, when I got off I was tired and light-headed but after getting home, stretching and getting more water…I felt amazing.  Powerful.

Overall? Totally. Kick. Ass.  Yes, it was hard.  I thought to myself while running is this worth it?  Just to be fast?  Yep. To me it is. I need a challenge.  I know I can run a 1/2 marathon, I know I can run a marathon.  I want to get faster.  I can’t wait to see my progress.

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  • I am a big fan of treadmill speedwork. It *forces* you to run the prescribed pace. On a track you can cheat. (Plus it's like, 95 out there.)

  • GOOD JOB!!! I had my speed workout today and was a little worried but finished the speed intervals as planned. What a great feeling when you are done!! That makes all the hard work much better. Plus the intervals make running on a treadmill go by faster. So far I like the plan, just wish biking would be better 🙂

  • I did my interval workout today on the treadmill too and I was so disgusting – dripping with sweat like a dude. But that just makes it more bad-ass right? I have yet to hurl but seriously considered it after #6 of 8 interval. HA! GREAT JOB & KEEP IT UP! I think they say in the book, too, that the key is to hit those target paces so if you need to extend the RI a bit it's ok.

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