Notes
Ran on the treadmill today just to break up the monotony/sluggishness of bundled up winter running. After my 3 mile warm up I did two miles with the first mile at 10.1mph and the second at 10.3. I then took a half mile down (between 8.5 and 9mph the whole time). Then came a 1.5 mile pick up that started at 10.2 and finished at 10.4. After that was another 8.5-9mph half mile rest followed by a mile. That started at 10.5 and ended at 11. I kept on increasing the incline the last half mile of that one too, so I was really pushing it by the end. Another half mile down, just like the ones before, followed before my final pick-up of a half mile starting at 11mph and finishing at 12mph. Was absolutely beat at the end. This was exactly what I wanted; ran in shorts, got really sweaty and ran way faster than I would have outside.