Since no one was able to make it to Barton Creek Green Belt for a trail run, I went to the gym last night for some running on the treadmill. I needed to do my intervals this evening; but since this coming weekend is going to be pretty intense, with the Rosedale Bike ride and the Capital 10K, I did an easier set of intervals.
I warmed up for about ten minutes, then started gradually speeding up. I ran for ten minutes at six MPH, then increased the speed to 6.5 for an additional ten minutes. I then kicked the speed up to seven MPH for five minutes. Finally, I had a spurt of seven and a half MPH before stopping. The spurt lasted half a minute. In total I ran for forty minutes and covered a little over three and a half miles.
In summary, I felt very good about this run. It is the fastest I have ever run in recent history. I slowed down only twice during the first thirty minutes to drink water and those slow downs were only to about five MPH (A slow run.)
I did have problems right at the end of my warmup. I was trying to increase the slope of the treadmill and I accidentally hit the emergency stop. The treadmill came to a halt and I was not able to get going again. Finally I changed to the treadmill that was next to mine. The gym has mounted the audio device right in front of the incline button and I always have trouble getting my hand around the device to increase the incline. The emergency button is a large red button right next to the incline button and the slightest bump will stop the treadmill. Luckily, the treadmill next to me had been vacated just a minute or two earlier.
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