Decided to run inside this morning after a last minute look at the radar & fortunately avoided being 3 miles out on the Prairie Path when the "mini-deluge" hit. The workout itself was excellent and well executed. The 30+ minutes of "easy effort" running were steady and relaxed with the pace getting a little faster each mile very naturally. Because I was on the indoor track, I ran the progression segments in 7 lap intervals. Started the first segment at just under "marathon effort" and I was easily able both to pick up the effort and pace another notch at the start of each remaining segment and hold the faster pace through the end of each segment. Definitely felt as if I could have done a couple more of the 5 minute segments. Followed the progression segments with a very comfortable cool down and then full set of post-run exercise routines.