Notes
great run...the kind of run I needed, and I'm glad I did it on the treadmill. Workout called for 8 miles with 4 at 15k-HM pace. Having no real idea what that pace is I went off my performance last week in the Resolution Run, what easy miles outside and on the TM felt like and came up with a plan. Felt awesome. Did the workout like this: 2 miles at 5.0 mph (which corresponds to about 11:00 outside for some reason, may be the TM isn't level) then 2 miles at 5.4 mph, then 1 at 5.6, then 0.5 mile at 5.8 and the last half mile at 6.0, then cooled down with 2 miles again at 5.0.