Photo courtesy of Andrew King - D4 Productions

Wednesday, January 7, 2009

12 myles - 1.28:44

Grigs/Treadmill - 11:00 A.M.
50s, gusty winds, a little wet
mind/body - hmmm O.K.
Hard effort

Prescribed workout: 30 minute warm-up/down - 30 minutes on 4% grade @ 6:45 pace

Actual workout: 4 mile warm up 27:33 (6:53) - 30:16 on TM @ 4% 8.6 MPH (6:58 pace) - 4 mile cool down 30:55 (7:43)

This workout is turning out to be the toughest one! I think I've finally figured out why the TM is so tough, I mean it's not rocket science, but the simple fact that the TM doesn't let you slow down. You have to manually slow it down or get off. And with a speed workout close to LT - LT is gonna happen if you're pushing yourself.

Last time I did this workout I only lasted 25 minutes 4% @ 8.5 MPH so I made progress this time. With the caveat that I had to step off 3 times for 30 seconds each. First time was at 16 minutes, second time at 22 minutes, then the third time at 27 minutes. Each time I could feel the lactate accumulating with the legs getting heavy and really hard to keep breathing under control. The funny thing about LT is that once you're there, it's easy to get back there - hence the 2 additional rests. Even though I stopped I feel I got the most out of this workout as any - I'm pushing that red line a little bit further to the right each time. On the cool down I aimed for 8 minute myles but came in with 7:43/mile.
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