tom running

tom_brown

Pre-Christmas Treadmill speed ladder/1/4 mile repeats

T-Mill Workout-12/23/08
Pre-Christmas Run
"cruising speed" = 7.2 (for this workout)


1. 0.00 - 0.30 3.9-4.0 @ 2.5 incline (warm up)
2. 0.30 – 0.80 6.4 @ 2.5
3. 0.80 - 1.30 6.6 @ 2.0
4. 1.30 – 1.80 6.8 @ 1.5
5. 1.80- 2.30 7.0 @ 1.0
6. 2.30- 2.80 7.2 @ 0.5
7. 2.80- 3.25 7.4 @ 0.0
8. 3.25—3.50 6.2 @0.0
9. 3.50—4.00 8.0 @ 0.0
10.4.00—4.25 6.2 @ 0.0
11.4.25—4.75 8.1 @ 0.0
12.4.75—5.00 6.2 @ 0.0
13.5.00—5.25 8.2 @ 0.0
14.5.25—5.50 6.2 @ 0.0
15.5.50—5.75 8.3 @ 0.0
16.5.75—6.00 6.2 @ 0.0
17.6.00—6.25 7.3 @ 0.0
18.6.25—6.40 6.2 @ 0.0
19.6.40—6.51 3.7-3.5 @0.0 (cool down)

Treadmill "Pre Metric" Run 12-5-08

T-Mill Workout-12/5/08
Pre-Metric Run
"cruising speed" = 7.2 (for this workout)


1. 0.00 - 0.25 3.9-4.0 @ 2.0 incline(warm up)
2. 0.25 – 0.75 6.4 @ 2.0
3. 0.75 - 1.25 6.6 @ 1.0
4. 1.25 - 2.00 6.8 @ 0.5
5. 2.00- 2.75 7.0 @ 0.0
6. 2.75- 3.00 7.2 @ 0.0
7. 3.00- 3.25 7.5 @ 0.0
8. 3.25- 3.50 3.7/3.5@ 1.0-0.0 (cool down)




2 days to go until the Metric Marathon (in Columbia, MD-one of my
favorite races/courses!). This is a short/easy progression up to racing
pace and ¼ mile at "I wish" race pace.

Treadmill Workout-11/25/08 Progression 4-Miler

T-Mill Workout-11/25/08
Progression 4-miler
"cruising speed" = 7.0 (for this workout)
You are increasing your speed as you decrease the incline finishing with
a ¼ mile burst.


1. 0.00 - 0.30 3.8-4.0 @ 2.0 incline(warm up)
2. 0.30 - 1.00 6.4 @ 2.0
3. 1.00 - 1.75 6.6 @ 1.0
4. 1.75 - 2.50 6.8 @ 0.5
5. 2.50- 3.25 7.0 @ 0.0
6. 3.25- 3.75 7.2 @ 0.0
7. 3.75- 4.00 7.5-8.0 @ 0.0
8. 4.25- 4.25 3.7/3.5@ 1.0-0.0 (cool down)




I have not had an entry due to injuring my calf on my last t-mill
workout the end of May. I returned slowly (a soft tissue injury really
does need 6-weeks to heal-of course, I did not listen to that advice and
figured I could run thru the pain. It only got worse.

Hopefully, I've learned my lesson. A 58 year old body needs to do
speedwork sparingly and with some restraint.

Treadmill Workout-5/20/08 "Cafe Joe's Java Run"

Treadmill Workout-5/20/08
"FIRST" Short Tempo
Reverse Distance Ladder w/ increased speed
w/.125 "walk" recovery
(aka. Café Joe's java run)


1. 0.00 - 0.25 3.9-4.1 @ 2.0 incline(warm up)
2. 0.25 - 1.00 6.5-6.8 @ 2.0
3. 1.00 - 1.50 6.8-7.0 @ 0.0
4. 1.50-2.50 8.3 @ 0.0 (speed interval)
5. 2.50-2.625 3.8 @ 0.0 (recovery interval)
6. 2.625-3.3.75 8.4 @ 0.0
7. 3.375-3.50 3.8 @ 0.0
8. 3.50-4.125 8.5 @ 0.0
9. 4.125-4.25 3.8 @ 0.0
10.4.25- 4.75 8.6 @ 0.0
11.4.75-4.875 3.8 @ 0.0
12.4.875-5.25 8.7 @ 0.0
13.5.25-5.375 3.8 @ 0.0
14.5.375-5.625 8.8 @ 0.0
15.5.625-5.75 3.8 @ 0.0
16. 5.75-6.00 7.3 @ 0.0
17. 6.00-6.25 6.4 @ 0.0
18. 6.25-6.50 3.7-3.5 @ 2.0-0.0 (cool down)

Treadmill Workout - 5/13/08

Treadmill Workout-5/13/08
"FIRST" Short Tempo
6 X 800s


1. 0.00 - 0.25 3.9-4.1 @ 2.0 incline(warm up)
2. 0.25 - 1.00 6.4-6.6 @ 2.0
3. 1.00 - 1.50 6.6 @ 0.0
4. 1.50 - 2.00 8.3 @ 0.0
5. 2.00 - 2.25 6.0 @ 0.0
6. 2.25 - 2.75 8.4 @ 0.0
7. 2.75 - 3.00 6.0 @ 0.0
8. 3.00- 3.50 8.5 @ 0.0
9. 3.50- 3.75 6.0 @ 0.0
10. 3.75-4.25 8.4 @ 0.0
11. 4.25-4.50 6.0 @ 0.0
12. 4.50-5.00 8.3 @ 0.0
13. 5.00-5.25 6.0 @ 0.0
14. 5.25-5.75 8.0 @ 0.0
15. 5.75-6.00 6.0 @ 0.0
16. 6.00-6.50 6.6 @ 0.0
17. 6.50-6.71 3.7-3.5 @ 1.0/0.0 (cool down)

handy/dandy map to forward to folks for the "Tour de MACH" which was postponed yesterday since it would have been the "Tour de Muck"? We will do a "redo" on Sunday, May 18th in the afternoon.

The address is: 14800 Carrs Mill Rd., Woodbine, MD 21797