Quote by Frank Shorter :)
Today's Incline Interval Workout:
0-3 ~ Warm-up
Brought it up to 12% incline for the next 10 min
Back down to 1% incline
The days that I do incline running I consider as my speed days. I actually have a pace chart that tells you what your equivalent pace is on inclines, but it only goes up to 10% incline. I just found this pace calculator to figure out what my pace was today and it puts 6.5 mph at 12% incline equivalent to running 10 mph (6:00 min mile), 6.1 at 12% is equivalent to 9.4 (6:22). No wonder why my legs burned so much :D
When I threw in the 9.0 at 1% incline in the end it felt super easy compared to the rest of the workout. My goal pace for next Thursday is 8.7mph (6:55), I'm feeling very ready after today. I needed to get in a good workout like this since I kinda slacked on the running over the weekend and was getting down on myself thinking I wouldn't be able to run sub-22 in 10 days. Well . . . i'm back to feeling confident!
I also found this great article on hill/incline workouts from active.com while searching for my title quote (I knew the quote already but I forgot who said it.) :)