Today I decided to hit the treadmill to get some decent speed up: I have the Steamboat marathon coming up in a couple weeks and have been running almost exclusively on trails, so my pace has been slow.
The other day I finally got a shuffle so that I don’t need to use my iPhone to listen to music, and I pulled on my Sauconys after running in either trail shoes or my Newtons for the last few weeks.
My goal was to run 5 miles at an 8 min pace. I set out and quickly bumped the pace up at bit. Then a bit more. Eventually it got to a point where I was definitely pushing myself, but I kept pushing. I’ve hovered around the 3:30 mark in the marathon through three races over 3 years, and I know that I need to move out of the comfort zone in training if I want to ever do it on race day.
| Mile | Pace | AvgHR | MaxHR |
| 1 | 7:50 | 152 | 169 |
| 2 | 7:31 | 172 | 176 |
| 3 | 7:23 | 171 | 177 |
| 4 | 7:22 | 178 | 183 |
| 5 | 7:05 | 184 | 187 |
Overall my time was 37:14 (7:27 pace), average heart rate 171 with a max of 187. Now I’m off to rehydrate and carb-load for tomorrow’s big run! The Incline club is doing a double:
Waldo/LRR double! Run the Ute Pass Trail and then head over and do Waldo Canyon – either way. Next, head up LRR and return via the Barr Trail. 3-4 hours
