Photo courtesy of Andrew King - D4 Productions

Saturday, December 5, 2009

11 myles - 1.18:35

Treadmill - 4:00 P.M.
20s outside, a little snow
mind/body - eager
Hard effort

Prescribed: Rock Canyon 1/2 marathon or 20 minute @ 5:50 pace, 1.20 slow, 20 minute @ 5:50 pace

Actual: Kenyan cut-down starting at 7MPH, increasing 0.1MPH every 400 m, up thru 10 MPH in 53:34. Remaining time @ 8.7MPH - 11 myles - avg. 7:08

Big difference between what I was supposed to do and what I actually did but at the end of the day I ended up getting some speed work in. This is 3rd time I've done this workout and only the 1st time I've been able to finish it w/o stepping off. It is a tough workout, especially since I hate the TM so much. I really had to concentrate and focus on finishing this workout. Maybe that's going to make a difference as far as mental toughness when it comes time to push through the last 3 myles of the marathon in 6:10 or so. I'm gonna try to get out tomorrow for an hour and 45 but the cold weather is settling in again.... man I'm getting soft in my old age.

4 comments:

Breeves2000 said...

Does headphones help with the dreadmill runs at all? 35 or 40 mins is about all I can handle on one of those things even WITH music.
For today's run, I left the house at 4:45 and caught a sweet sunset on the Douglas County East/West trail. Also crossed paths with a coyote by the high school trailhead. Cut the route short, but was glad I got out. Maybe I can pick your brain soon about a couple of things.

Anonymous said...

You are getting soft! Thursday Geoff & I ran at lunch in 12 degrees & today I was putting up Christmas lights in a tee shirt and you're running indoors on a treadmill? What are you training for Western States or a real race like Hardrock? Oh that's right you training for a marathon. (roadie)
Toughen up pretty boy!
BFish

brownie said...

Can't believe you wussed out of Rock Canyon!

I told Justin after the race, "You better watch your back, I was only 18 minutes behind you." And he said, "At least you had the balls to show up, where the hell was Scottie?"

Unknown said...

Sorry about the no show fellas - had some things come up.

Ben - I can only last 20 minutes on the TM w/o music. I think music helps me zone out as I stare at the light switch on the wall.

Soft - errrr-yep! First I don't show up to a race then I bail on my marathon simulation run - soft, soft, soft