Notes
4.5 mile "long" run on the treadmill at the gym. I didn't want to brave the single digit temperatures outside is morning. I started on one treadmill the gave a controller error after 30 min - I had run a little over 2.8 miles by that time (incline of 1.5% and speed at 5.7 mph going up to 6.2 mph). On treadmill number 2, I ran faster...1.7 miles starting at 6.2 mph and bumping all the way up to 7.5 mph at the end.