Notes
4.5 m easy
15min @ marathon pace then 1 min easy
15 min @ marathon/HM pace then 1 min easy
15 min @ HM/10K pace then 1 min easy
1 m easy
Ran warmup at very slow (10-9) pace. First interval started at 7:30 then spent 13 minutes at 7:08 pace. Second interval started at 7:08 dropping to 6:44 pace -- spent 6 minutes at HM pace. Third interval started 6:44 and spent mostly around 6:30 with final 2 minutes at 10k (6:24) pace.
Ran the first interval ok, but the room temp/humidity was an issue almost immediately. Second interval went from moderate to hard effort, with the temp a real problem for the last few minutes. Took a 2 minute break before the last interval, which turned out to be VERY hard....a real struggle to shift up to 10 k pace for even a couple of minutes at the end.
Maybe I should have backed off, but I don't like the idea of modifying a workout just because I'm inside on a treadmill. As it was, I probably could have put out more effort on the track -- and definitely run this workout at a lower overall effort. I'm glad I pushed to get the most out of this, but I'm also glad it's over.