A.M. 1 x 800 (3:00), 6 x 400 (75 sec) on Treadmill. Effort = 7.5/10
I wanted to run something just a little faster than what has been the norm for the past few weeks, but still keep it medium hard. Quarters at 5:00 pace seemed about right. And, since this is as fast as the treadmill will go, there wasn't an alternative (the balmy weather this morning would have been perfect for winter track work, but alas, the track is still iced over).
I ran a warm-up 800 in 3:00 (peak HR = 179) and then ran 6 x 75+ secs at 5:00 min/mi with ~2:30 jogging recovery in between. The speed of the reps was very manageable and I increased the incline to 1% on the final rep, just to see if I could tell the difference. It was a little harder, but barely. Overall, I felt the tendonitis in the joint capsule behind my knees, and worked out my upper gastrocs/popliteus/lower hamstrings with my ASTYM-like instrument when I got home.
-----------------
A.M. Weight = 178.8 |