Notes
Once again, single digit temps and screaming wind....walked 1/2 mile warmup, then kept it between 10:31 and 10:00 for the bulk of the mileage, inclines between 0 and 1 mostly as right heel area seemed a bit sore on bigger inclines. Efforts mostly ranging 10:26 to 10:05 with the faster miles towards the end. Last 2 miles ran each half mile a bit faster, 10:03, 9:53, 9:43, 9:33.
Felt strong in the middle miles, but getting a bit tired at the end. I think part of the problem w/treadmills is the need to constantly be on a small incline and am experimenting w/low or no incline but faster speed to keep the effort equal to the actual speed desired.
I do think the high end of the McMillan long run range is too fast for me. Not that I can't do it, but it takes me too long to recover. Am going back to using what Pfitz recommends. Maybe in the future I can do the McM paces but now I think it's too much.