Notes
Run on treadmill at lunchtime. My first leg of Ragnar is uphill for the first 2 miles (about a 700 ft climb - yikes!) and then downhill for four miles. The treadmills at Lifetime Fitness (I have a free one-week trial...it's like a Country Club in that joint!) have negative incline...whoa. I started at 2% incline and 5.7mph - I upped the speed by .1 every half mile on the quarter mile (i.e. at .25, .75, 1.25, etc.) and upped the incline by .5% on the half mile. I did this for 2.5 miles (I was at 6.2mph and 4% incline) and then decreased the incline. By the time I was at 4 miles, I was running at -2% (downhill!) and 6.4mph. It was great for my legs to get the feel of running uphill and then downhill. Unfortunately, I won't be able to do this workout on a treadmill much since I won't be at Lifetime Fitness after this week :-(