Tuesday:
10 mi / 64:20 - With the lovely weather we're having I hit the treadmill at Planet Fitness in Andover. It's annoying to me that the treadmills lock down at 60 minutes there. First of all, I specifically asked if they stopped at 60 minutes and was guaranteed they didn't. Fool me once...
But, the treadmill doesn't kick you off; it has a mandatory cooldown which is predetermined to be about 12 minute/mile pace. Stupid. If the programming was intelligent (i.e. based on a percentage of the pace of your workout) I guess I wouldn't mind a nudge to slow down and ease out of a run... but it forces you to practically walk. If you adjust it to increase the speed a bit, it almost immediately resumes the unnaturally slow pace without warning. So Instead I hit the emergency 'stop' button, wait 10 seconds, and start up running at regular speed again. Fooled you, PF!
Stretched, 2 sets of (30 sit ups, 30 push-ups, 3" planks) and I was out of there. Later that evening I celebrated Gordon College's growth as a program with Pat Rich and his squad. It was a good time and I was grateful to take home a big plate of BBQ as leftovers.
Wednesday:
Workout! With the mini-meet no longer scheduled for the 13th I changed up the plan to more of a strength workout; longer intervals, shorter rest. 3 miles up in 19:50. I targeted 6-8x800 on 400m recovery. This too was on a treadmill at PF and I rolled .5 mi on at 5:00/mi and .25 at 6:31/mi recovery for 7 repetitions. This got me to exactly 5 mi in 27:14 and I called it quits there. Good workout. Very similar to the stuff I was doing last winter. There is something enabling about the treadmill as all of the variables are isolated and static unless you want to change them. I focused on form the whole time and felt controlled. During the last interval I thought the afternoon coffee I enjoyed might be coming back which added to the cause of 7 intervals instead of 8. I'm sure the ladies immediately to my left appreciated my decision there...
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