I think that yesterday I had the toughest treadmill workout that I have ever done, WOW! Thanks for the challenge Paul, I did way better than last week when I only got down to 6:40 pace before experiencing stomach cramping due to not feeling well.
Prescribed run: 1:15:00 cut-down run run on the treadmill. See how it compares with last week now that you have the hang of the protocol…. Start at 9:30 pace and go .1MPH faster each .25 miles. Go as long as you can using this protocol (you won’t be able to do it the whole way) and then back off to a “comfortable hard” pace that is in-between your tempo pace and easy pace (try 8:15 pace) for the remainder of time.
What I did: Started at 9:30pace for 1/2 mile then increased speed by 0.1mph every 1/4mile and was able to cut down the entire time!! Made it all the way down to 5:56pace or 10.1mph!!! Awesome! Max HR was 179 during last 1/4mile. Ended up covering 10 miles on the treadmill.
This run is one tough puppy. Basically you are doing a speed workout without the recovery. The next time I do this workout I am going to have to start at a faster pace than 9:30 per mile so that I can do some "comfortably hard" running after the cutdowns and not run out of time.
Maybe I am in better shape than I give myself credit for??? Have a great week.