Notes
Roads remain snow and ice covered. Not for me. Back downstairs to the TM for something worthwhile. Will leave the white stuff and bragging rights to the other couple dozen or so local stuntmen and stuntwomen.
Two days of 1.5% incline and feeling it in my hip flexors and quads. Lower the incline to 0.5% for today's work. Start with some dynamic stretches and PTs.
Up = Progressive 4.0 miles in 32:10. Cannot do drills and striders, so hop off, hit a few more dynamic stretches, then back on for a 7:20 mile to get the legs rolling.
Workout = 4 x 1200 (0.75) @ HM to 10K with 400 (0.25) jog intervals. Fast intervals = 6:45 / 6:35 / 6:25 / 6:15. Jog intervals at 8:00 m/m.
Down = Real easy 3.0 in 25:43.
Have not run a December 5K since 2009. The week of that race, was working out of town and got stuck running on a TM. After two days, had fried my legs and shut down. Ended up running a 0:44 second PR and my first sub-19.