Grandiose Speedwork thoughts on Saturday night and they still were in my head on Sunday, Why oh Why???? actually I thought this will be easy. HUH. Well....it turns out TM errors may have a role. I think the TM I used must have been off on pace and was actually faster...tell you why in a second. Okay here is what I ran according to my plan.
2 mile warm up in 8:16 AP. 2 percent incline. 211 feet gain :D. I figured if I had a nice incline then going to 1 % for the SW would feel "flat". Hee Hee.
THEN-- off to potty and drink and stretch briefly.
Another 1/2 mile at 2 percent incline 8:27 pace. Right into speedwork. My own made up one again.
1 min on at 6:00 pace (10mph), 1 min off at 8:20 pace (7.2 mph), followed by 2 minutes on at 6:15 pace (9.6mph), 2 minutes off at 8:20 pace. REPEAT x 10. THAT's 30 minutes of an average of 6:10 pace!! (6 minute cycle x 10 = 60 minutes). All at 1% except last two-- 9th one at 0.5 percent and last one at 0 percent. Treadmill goes to cooldown mode at 60 minutes for two minutes but you can still over ride it so I did but geared up for it by upping the last 2 minute repeat to 10 mph and made up for the time loss as the tm tries to slow to a 3 mph, ha !!! ha!!!. So at 8.8 miles my TM shut off at 62 minutes--- 7:03 pace. 433 feet elevation gain :D.
So here's the math problem if I ran a 1/2 mile warmup and half of the miles were at 6:10 pace (6 for 1 min, 6:15 for 2min= 6:10 average).....and the other half was at 8:20....hmmmmm my average pace should have been 7:15 not 7:03. I know I am not a cheater so maybe that is why I actually ran faster longer....I start upping the pace to where it needs to be 5 seconds before the mark and keep it there for exactly the time (1 or 2 min) when the tm hits that pace. Perhaps that is why?? Not sure... but that is a bit off. I shouldn't complain....I ran further faster, two good things right??? My intent was to run 10 miles if that but didn't know what mileage I would have at the end after the warmup. I was at 10.8 (8.8 sw plus 2 mile wu). I ran a 1.2 mile cool down at 8:27, 1 percent incline. Woo hoo. Ankle coming back from dead so of course I had to wake it up!! Sorry about all the details but I am very much into math. And soon I will be too old to figure myself out so I need all the information for something, but don't know what :D. |