Notes
Don't mind 40° air temp. Don't mind a little wind. Don't mind a little rain. Don't want anything to do with running track intervals soaking wet in a 34° wind chill. Apprehensive about CNS work on TM (not done it for over a year), but know another 50+ national class runner who does most of his interval work this way and he is no slouch.
Total of 16:00 minutes progressive warm-up with last 4:00 minutes mixing speeds between 7.5 and 8.0 mph.
Workout = 10 x 0:45 seconds on / 1:00 minute off (jog). Deck at 1.5%.
Prime with one minute at 8.0 mph, then: (1) 2 x 9.0 mph, (2) 4 x 9.5 mph, (3) 4 x 10.0 mph. All but first jog interval at 7.8 mph. Last two were easiest as "riding a bike" syndrome kicked in.
Cool-down of 12:00 minutes at 7.4 mph.
Streak continues. 2000+ miles per year at eight years now.