Notes
Set treadmill for 6 mi. at incline 1 and ran all 6 at 9.24 treadmill pace (ran another 1.20 mi. doing the 4X30 second strides. Was focusing mostly on smooth even form and longer strides aiming for mid foot contact (ran strides increasing from 9.24 to 6.00 in first 5 seconds then held for 30 seconds or longer. Recoveries were basically until I was breathing normally again - 45 sec. to 1.5 min. Was fun trying to get the form down on the strides. Not as easy to do on the treadmill as you pointed out with the belt lag, but still works the twitches.
Will likely run my 16 on the treadmill tomorrow - will have water and picked up some more waffles at Scheels in Grd Frks. They didn't have much in stock. I think the waffles are easier to chew down than the Shot Bloks, especially outside when it's cold. I think I'll use them in Boston for fueling.
Will be taking Mom to Bismarck this Thurs/Fri coming back Saturday so I'll be juggling this week's workouts around. I'll probably run Mon through Wed as planned, will be on the road on Thurs. so may take it off and move the speed work to Friday in Bismarck.