Well, the weather has been changing here in Memphis pretty regularly. We have snow one day, the next it is 45 degrees, then 2 days later we have more snow followed by 50 degree weather. It's crazy! I have really started getting excited about my running, especially after seeing that I have not lost as much speed as I figured I would after my layoff. I want to get faster though.
One of my goals this year is to not bonk after the bike going into the run. The only way I know to fix that is to focus on my running, which means doing a lot of running. Intervals have always seemed to be the best way to get speed; I know they work in the pool, so I am applying that thinking to my running.
Yesterday, before the snow fell, I went to the gym and grabbed the last treadmill available. I tried to figure out the interval setting on it, but I did something wrong. They should provide manuals with each machine. Since I could not figure it out, I went with the old standby of just changing the speeds manually.
I decided to start with ¼ mile intervals. My slow recovery (sounds better) speeds were 10 minute miles and my fast speeds were 7:40 minute miles. So every ¼ mile I was changing the speed setting on the treadmill. I did this for 3.5 miles.
It actually wasn't bad for it to be a treadmill run. I always have trouble doing interval runs outside for some reason, so this may be my new workout till the spring. I would really lover to hit a sub 20 5K this summer, my previous best is in the 22 range. My plan is to keep hitting the interval workout a majority of the time and have a few long steady runs, but I would like my runs to be faster in the spring when I can get outside.