Speed Work... on the treadmill

I have not posted about running in what like six months?

This has been my most sedentary off season in years!  Not kidding!

Winter has been looooong!  Don't get me wrong, I've been out to run here and there, plus I have my treadmill, but this has been the coldest, snowiest winter in all of Buffalo history.  Just the dread of this winter has sucked all my motivation dry!

freezing temps + hot legs = frosty pants

Last year I had a membership at the JCC and was doing a lot of swimming and cycling.  We let that lapse this year, because we are moving and it will be too far away.  I'll just run, right?  Who needs the JCC?  Apparently I do, although, honestly I don't know that it would've made much of a difference this year.

Anyway, these past couple of months I've been trying to get back at it.  I've been consistent for a couple of weeks, then the next week I'll run just a couple of times.

Two weeks ago I ran 10 miles, my longest distance since fall.

Last week I decided to skip a long run!  See that motivation?

I did, however do my first speed workout.  It sort of kicked my butt!  But that is it's purpose!

  I didn't even finish the last set of 400's.  I'll try again next week!

For those of you who are beginners at speed work let me give you a little run down...

Intervals are measured in the metric system, which is the system used for racing right... 200, 400, 800 etc.

Most treadmills use the mile system, which is not the metric system :)

If you think of a track this is how it works...

200m = half way around the track

400m = one lap

800m = two laps

one mile = 1600m = 4 laps

On your treadmill, measured in miles...

.25 mile = 400m

.50 mile = 800m

1 mile = 1600m

Sometimes your treadmill even has the little track visual, to show you where you are.

Then there is speed, speed doesn't equal pace!

Because I'm a goon and can't remember how many times I've done what on the treadmill I write my intervals out.  I cross them off as I go.  

And because I don't like to wait for the treadmill to slow down and speed up I just jump off for .25 and shake it out, then jump on again, full speed ahead!  

This workout looks like this...

A little bit of translation:

1 mile @ 7.5 speed = 8 min/mile pace

Intervals:

2x 800 @ 8 speed = 1 mile

2x 800 @ 8.5 speed = 1 mile

4x 400 (actually did 5 - lost count) @ 9 speed = 1 mile

didn't do: 4x 400 @ 9.5 speed

1 mile @7.5 cool down

 If you are just beginning I would suggest smaller intervals, at small steps above your normal pace.

Example:  If you normally run at a 6 speed = 9.5 pace, I would start with 200's or 400's at 6.3 speed.  Do all of your intervals at that pace.  As you get stronger, over time, work your way up with speed.  What you will find is your overall pace changing, because you are training/strengthening your body to handle more.  

That's one way I grew as a runner.  In fact, I would be running outside and see a mailbox and turn up my pace until I got to it, then I'd slow down back to normal pace.  No numbers needed, just turned up my effort.  

PS - I am not a doctor, nor a trainer, and I'm totally not liable for what you choose to do!  Be smart... if you aren't ready for speed work, don't do it! :)

However, if you've been running for a while and want to grow and challenge yourself, you should totally go for it!