5:00am. General Aerobic 10 Miler day I decided to repeat last Mondays treadmill workout with my 5 minute ladders. I start at a 7:00/mile pace and then bump it up about 10 sec/mile every 5 minutes. I did this for 8 miles in 52 minutes. (actually did an easy last mile to cool down for 10x100's) 6:32/mile avg pace. I then did my modified treadmill version of 10x100m repeats. Basically just to keep track of which number I'm on I start at 13.1 miles/hour for the first one 4:35/mil pace 13.2 for the second, 13.3...... up to 14 miles/hour for my last one. I run for 0.1 of a mile each and jog for 0.1 mile in between, I figure the time it takes the treadmill to get up to speed I'm pretty close to doing 100's at ~full speed. It's not really about the time, just getting the speed work in.
11:45am. Recovery run 6 Miles. Kind of a strange workout, went to the gym decided to be lazy and just do the treadmill as opposed to the river trail in the wind. Started out very slow and just felt "weird" not sore, not tired, just kind of almost dizzy. At 3 miles I really needed to go to the bathroom so I stopped, got a drink and went down to my locker and grabbed a left over gel pack from Saturday, shot the gel got a drink and then went back to the treadmill for another 3. Felt much better the second half. 6 Miles in 48 minutes. avg pace 8:00/mile.
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