Junk Miles - with a twist

I have checked off another day of training this morning already. I woke up 2 minutes before my alarm at 4:23 am. I got up, took my time getting dressed, and hauled my dogs down to the basement. I had some maintenance miles on tap for the morning, and since I have a dentist appointment at lunch tomorrow, I wanted the practice at getting up in the morning. Plus, next Monday is my BIG WORKOUT, so I will need to get up even earlier (4 am) to squeeze that workout in. After all, it is 3 miles LONGER than today's workout (but a bit faster too).

Regardless, I needed to get in a solid workout this morning for sure. I have made a few adjustments to my training paces, and this week is my first week with them officially being as they are right now. I don't want to talk too much about all of that just yet, because I want to run for a few weeks and see how things are feeling, but suffice to say, my new maintenance pace is 8:52.

So this morning, I flipped on Mad Men (still watching that as my regular treadmill show), and started out at 6.6 (9:05 pace) knowing that it might take me a minute to get to the pace I want since it is warming up that is tough for me these days. Once I get there, I can hammer out the paces. But knowing that jumping right into goal pace (along with treadmill boredom), I came up with a new plan. Change speeds every quarter mile, vary paces around goal pace so you average goal pace, and throw in some strides at the end, because those are always important.

So here was my workout.
0.25 @ 6.6
0.25 @ 6.7
0.25 @ 6.8
0.25 @ 6.9
0.25 @ 7.0
and back down and back up until 6.5 total miles. Then I did:
5x30s @ 9.0 w/30s @7.0 for recovery.
I stuck with 7.0 until 7.25, then dropped to 6.6 and increased it every 0.05 until 7.5 miles. And that was that. 7.5 miles in 1:05:23 or 8:43/mile.

Nailed it.


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