Long Intervals

Summary Data
Total Time (h:m:s)	55:04	09:05 pace
Distance (mi )	6.o6
Moving Speed (mph)	6.6 avg.	8.7 max.
Elevation Gain (ft)	+0/-0
Avg. Heart Rate	160 bpm	186 max

Start Time: 04:25:31 PM

Thanks to Kara Goucher, I changed my plan from a long slow run to a long interval: 4 x 4 minutes with 4 minutes between each interval. It was strangely pleasant and gave me a taste of the mile intervals I plan to do next year. Did the whole run at 1% incline to give it a more outdoor feel (although scientifically, I know that this probably does not hold much water, sometimes it is all about feel). It was a hard workout, but pleasant. The danger that keeps coming up is that I want these speed workouts when I am indoors to keep things interesting---but base miles really do not require (and probably should not have) the kinds of speedwork I am doing. Writing this after 10pm I can say that it has had some impact--the tendinitis went away after Saturday's run, but the left leg continues to feel a little weak around the ITB---not sore, just a little unsteady---so I have been limping a bit and I will probably limp a bit tomorrow. Goucher is one of those, 'do this and you can accomplish anything' coaches which obviously appeals to my kind of drive.

The number 15 treadmill was 0.4M off over the 6M today compared to the footpod. This bugs me. The 'pace' on the Treadmill had me doing 6:40 (9.0 MPH) for the speedwork, but the pod only registered a peak speed of 8.7 (7:00). If I were outside, I would think that a 7:00 pace was too slow, but my feet tell me that the mill is more accurate than the pod. As you recall, I dropped the calibration because it seemed too inaccurate---and in this case it would have been wildly inaccurate---probably reducing travel by an additional 1/4 mile. I think I will try to calibrate again on Thursday at Henry Crown. If I have a good calibration, then I can trust footpod and make the machines work for me. At this point, I am going with the footpod, but I do not trust it. That said, if the footpod is more correct than the treadmills, I feel sorry for those who are doing workouts on distance/speed and expecting that to correlate to outdoor conditions. Clearly they do not.