After a sluggish seven miler on Monday and a five mile slog around Mount Trashmore yesterday, I was a little apprehensive about jumping on the treadmill tonight having to maintain high speeds and varying inclines for several minutes at a time.
Being careful not to be too ambitious, I kept base pace for the first “pyramid” at the same level as last week. It turned out to be a wise choice as my heart rate soared to 165 beats per minute and I struggled to keep up. Thankfully the 2 minute recovery period finally arrived and I was able to slow things down, catch my breath, rehydrate and try to get ready for the next pyramid.
Always looking for improvement, I made a slight adjustment to the base pace (a huge 0.1 mph!) before starting up again. I guess my legs had warmed up a little, as the second pyramid, although tough, was slightly “easier” than the first one. Once again, my heart rate peaked at 165 beats per minute, so at least I wasn’t working harder than the first set.
After another 2 minute recovery, the “Power Sets” were upon me – 3 x 30 seconds at base pace plus 5mph, starting at 3% incline for the first set, increasing by 1% every 30 seconds. The second power set starts at 4% through 6% incline and the final power set starts at 5% finishing at a 7% grade. I made it through to the end of the workout, but it was very tough tonight for some reason. Maybe the higher indoor temperature was a factor? Maybe my legs are just asking for a break? My heart rate peaked at 172 beats per minute (4 beats higher than last week), but I guess I have to take into account I was running slightly faster in the second pyramid.
No abs or push ups tonight – I’ll continue with those programs tomorrow. Roll on “Rest Day Friday”……