plan today was to run outside for 4-5 miles, then to avoid pounding my knees too much on the pavement, come home and run another 2-3 on treadmill. however, the wind was a howling with debris flying, so i decided to just do it on the treadmill.
incline at 1.5%, did a short warm up, then laddered between 5 & 5.7 mph. unfortunately just after 4 miles i got a call from my tenant who had locked herself out, so i needed to stop for 12-15 minutes to drive down and unlock her door. (Driving back home on 11th avenue I could see all the saturday morning runners grimacing from the wind - normally they look pretty happy!) Then back onto the treadmill. i'd stiffened up a little from the cold wind and had to do a short warm up all over again... But then got back in the groove and started laddering again, switching the speed at the start of a new song. Boy, was I happy when I finally got to 8 miles; longest run in quite a while! (Also my highest mileage week in a while.)
Note: i don't normally ladder during my "long" run, but since I was on the treadmill I figured it would help pass the time faster, and probably make me run faster.
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