It's time to keep getting fast. My bike is strong, my swim is always improving, but my run is still not where I think it should be. (Do I perhaps have unrealistic expectations? Maybe, but that's what makes it interesting.) Normally, I'm a big believer in just lots of LSD work as a great way to get faster for running, since high intensity work can beat the body up so much. But I only have about nine weeks left, so I need to stimulate some faster gains. And that's why I hit the treadmill tonight.
The workout was very similar to some of my workouts from April/May, the last time I was doing speedwork on the run, but instead of maintaining a steady speed across all intervals, I picked up the pace as the time was reduced.
Run: 55 minutes, w/15 minutes @ 8.6 mph, 3 min @ 7.5 mph recovery
10 minutes @ 8.8 mph, 2 min recovery
5 minutes @ 9.0 mph
+ 4 strides
This was a fair bit of work. I was pushing through all of it, but never really struggling. I tried to focus on keeping the form together, which started to come apart as I got tired near the end. The faster pace of my recoveries kept my heart rate up, even while I was trying to gather my breath. Next time out, I'll start at 8.8 mph, and go up to 9.2. I think this will pay off in a big way for the fall.
Oh, and Dragonforce is great running music. Not quite heavy enough for "bleed out for eyeballs" cycling intervals, but perfect for high cadence fast running.
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