I resorted to the treadmill yesterday for my speed work because of all the snow.
I was supposed to do 5 x 400 @5k pace. For me that's in the 9:28-9:45 range.
I set the treadmill at a 1% incline and ran the following...
Note, the distances are + or + .01 of a mile, as I tried to watch the treadmill closely so that I could hit lap as soon as it ticked up to the next number.
-Sometimes I missed the lap button.
-Sometimes I missed the treadmill distance turning over.
My first four 400s (bold) were done at 6.3 mph on the treadmill (I attribute the range of 9:32-9:44 pace while on the same speed to be due to me not hitting lap right as I hit .25 miles...or an inaccurate treadmill?).
For my first .2 rest interval, I jogged (5.1 mph). Then I saw my HR and decided I would walk for the other rest intervals.
To make things interesting, for the 5th 400, I kicked it up a notch to 6.4 mph (~9:22). And I could do it!
For my final .2 rest interval, I did .05 miles each at 6.3, 6.0, 5.7, and 5.4 mph; then switched to walking for the last .4 miles.
While I don't love the treadmill, I will admit it is very helpful for speedwork since you can just plug in your speed and go. It is definitely harder to hit specific speeds when you are just running outside, looking at your watch every so often (intervals would be difficult without my Garmin!).
I brought along my mp3 player and watched FoodNetwork to distract me from staring at the numbers too much. My mp3 player is in need of an update though. I've got a bunch of playlists that have been shared online that I have been meaning to look through, but haven't had a chance yet. Here's a handful of them--
Tone It Up's January playlist
Tone It Up's December playlist
The Hungry Runner Girl's January 8 Spin Playlist
The Hungry Runner Girl's January 6 Spin Playlist
Lululemon blog 10k Playlist
Lululemon Best of 2010 Playlist
Any good playlists out there, or good upbeat song recommendations?
I'm going to need some to get me through some future treadmill speed workouts over the next two months...