Notes
so... the goal of these slower, steady paced treadmill workouts is to try and get my body to recognize that 13:30 is an ez pace. Start off the first mile for warm up, then increase the speed to 4.4mph or around 13:37 minutes per mile pace and maintain that pace while keeping the hr at around 70% for 4 miles at that speed, then slowly ramp the speed down in the last mile for cool down.
This was a very successful workout.
forgot to say the overall average pace was 13:55 including warm up and cool down.