Notes
8F with 15mph NW wind the morning after a couple inches of snow, so I decided that the weather was not ideal for a workout outside. My choices rested on waiting a day or doing it at the fitness center. I chose the fitness center. A few months ago I was bumming through a Letsrun thread on 10k/half training, and I came across a workout that someone described as their 'bread and butter' workout for not killing themselves and getting solid mileage in at a decent pace. Basically, it's a 6-mile progression where you cut down to 10k pace the last mile. So, I went to Jack Daniel's online pace calculator and the Macmillan calculator and typed in my recent race result (16 min 5k @ the turkey trot) and it spit out 5:15-5:20 as my current 10k pace. So I decided to cut down 10 seconds/mile for 6 miles and finish at 5:20. Here's how it went:
1 mile warmup to the fitness center (literally exactly a mile from my door to the fitness center. This was with the wind, felt good)
6 mile progression (6:10, 6:00, 5:50, 5:40, 5:30, 5:20)
1 mile cooldown home (took off my drenched-in-sweat shirt and carried it; I still had three layers on, so the cold felt good)
Honestly, I felt comfortable this whole run (NOTE: I noticed that the incline was auto-set at 0.0. I know how to change it, but are you supposed to have it at 1.0 or 0.0?). Like honestly, I probably could've stepped down for another two miles. However, training is about holding back your best stuff for the races. I sweated a lot, felt good, and got the legs moving faster than normal. Good day.