Notes
Solid tempo run. I was originally going to do descending intervals. But as I finished the first mile I decided to just keep cranking. Hit 1.5mi and decided to just make it a full 5k "time trial." Not all out, but very hard effort. One of my goals for March was a sub 18 5k. I guess I already did that. Not sure this totally counts. Had the incline set at 0.5. The one conversion chart I have seen says I need to be at a full 1.0 incline in order to be equal to outside at sub 6 pace. The treadmill has a few other advantages: You can have adrenaline pumping music going right in your ear the whole time, You have an automatic defense against a mid-effort slump, and you can make your "moves" gradually. However, there's no competition and it's hard to really finish "all out" on a treadmill. Your kick is always a bit more contained when on a treadmill in a health club.
Possibly entering a real 5k next weekend. That'll be a good chance to hopefully go under 18 again.
Either way, I am very happy with where I have gotten myself to. 7 weeks ago I was in TERRIBLE shape. Besides a few good weeks in December, my training from November through the beginning of February was non-existent.