Monday, December 10, 2007
Monday 9 miles. Marathon pace.
After not racing yesterday I decided to repeat last weeks structure and run hard this morning. The trails are snow packed and icy so I did this on the treadmill. Simple structure- 3 miles easy warm-up. Then 6 miles in 33:30. Average HR was 168. Max HR was 174.. I firmly believe that there is an outdoor equivalent (in regards to pace) to the treadmill (at 0% elevation) that is about 15 seconds per mile. At 5:30 pace it feels much closer to 5:15-5:20 pace. I don't elevate the treadmill because of this and I think it has a neuromuscular benefit for altitude training. Outside I could never run 5:15 pace with my HR that low yet when I race at sea level I will need to run that fast for a long period of time. This workout should aid in allowing me to do that. Then again- I may be full of crap.