Week 12, Key Run Workout #1

Scheduled Workout:
10-20 minute warm-up
5 x 1k (400m RI)
10 min cool-down

Total Run: 5.5 miles in :44:13 min. @ 5:15 p.m.
Total "Laps": 22
Settings: Hi 9.2, Lo, 6.0, Avg. 7.5
Average Mile: 8:00 min/mi

Today is my second overall, and first "running" day of, the FIRST training plan. The FIRST plan is predicated on the concept of three targeted weekly "Key Runs," the first of each week being, in essence, a speed workout of sorts. I've also taken this opportunity to again venture into the local YMCA (away from the frozen track surfaces of Upstate New York) and back onto the treadmill. (Another plus was that it gave me the opportunity to have my wife come with me so that we could train together.)

Today's training "term-of-the-day" is:

RI = recovery interval; which may be a timed rest/recovery interval or a distance that is walked or jogged

AS I suspected might be the case it took me some time to figure out the particulars of speedwork on the treadmill took me a few minutes. Some things I recognized about my own speed workouts on the treadmill: headphones are NOT good as the dangling chord made me apprehensive and overly cautious with my arm swing for fear of catching it on my wrist, bring water--something I normally don't do with such a "short" cumulative distance (5.5 miles), the conversion for times doesn't seem consistent (does 9.2 really equal a pace of 6:35 per minute?).

In the end I actually enjoyed being on the treadmill (mostly due to the company of my wife) and learned a great deal from the experience.

Breathe in, breathe out… YOU AND I ARE ALIVE!