Goal Pacing The Treadmill

Oh hey there's my treadmill.

I call this my "Holy Shit My Goal Pace Sucks" workout.

.50 @ 6mph .25 @ 7.7mph (goal half marathon pace) .25 @ 8.3mph (goal 10k pace) .25 @ 9.3mph (goal 5k pace) .25 @ 8.3mph .25 @ 7.7mph .25 @ 8.3mph .25 @ 9.3mph .25 @ 8.3mph .25 @ 7.7mph .25 @ 8.3mph .25 @ 9.3mph .25 @ 8.3mph .25 @ 7.7mph .25 @ 8.3mph .25 @ 9.3mph .25 @ 8.3mph .25 @ 7.7mph .50 @ 7mph

Total: 5.25 miles in 39:58

I'd like to work up to doing fewer, longer intervals.  But my legs and lungs were half with quarter mile spurts of stupid speed at this point.  It's funny, the 9.3mph wasn't so bad, but when I'd drop back down to 8.3mph my breathing would catch up to me, and it would feel so much harder.  This means I need to work on breathing properly during the 9.3mph spurts if I have any hope of keeping that pace for 20 minutes.  Breathing is important.

My shirt and grapevine match.

Wasn't yesterday supposed to be a rest day?

Well, yes.

But, I found myself hauling furniture and electronics around my office most of the day.  And then hauling around soil and lumber after work.  And sawing a giant cracked tree branch.  At that point I realized it was a shitty rest day.  It wouldn't be fair to my exhausted body to give it a half assed rest day.  Which is why I jumped on the treadmill.

Anyway.

And then I took my asshole dog for a walk.

He's an asshole because he eats his own shit.

Thrilling, I know.

Here is a finish line picture from the mud run.

And here are the legally acquired pictures from my duathlon: