Notes
Too cold, windy, and icy snowy roads to run outside. Ran on the dreadmill and did a hill workout. 7 minute warm-up then 12 incline at 4.8 speed for 90 seconds. Then a 1 minute recovery at 0.5 incline, speed 5.5. Did 8 repeats then a 5 minute cool down. Ran minute 4 fast at 8.0 to make it 4 miles. Walked for a few minutes to cool down. These repeats seem to make the time go by faster.