Use it or Lose it

Ran 5 on tm, mostly at 5.3 & 1.5% incline. Ramped it up to 5.5 for the last 5 minutes because I needed to hurry up and finish and give Evy a ride.  Felt pretty good.

4 on tm, mostly 5.5 mph. Thought it seemed pretty easy and discovered that the incline had been dropped to 0% instead of 1.5%, so increased it back up for the last 1/2 mile or so.

evening: did my shoulder & arm exercises

only wanted a short run today so I added hills to up the quality of my workout.  warmed up at 5 mph 1.5% incline, then kept my speed at 5 mph at the following inclines:

"on" for ~2 minutes / "off" for ~1 minute

4% / 1%
5% / 1%
6% / 1%
6% / 1%
5% / 1%
5% / 1%
4% / 1%
4% / 1%
3% / 1%

Even though my speed wasn't that fast, I was definitely working hard at the higher inclines so I am logging 1 mile as "fast" today.

7 am run on the tm. Earliest I've ran in quite a while and my body seemed bent out of shape for the first 1/2 mile or so, but then I ramped it up to 5.3 and 1.5% for most of the run. This is the farthest I've run in quite a while as well, and the longer distance was doable, but mentally it was fatiguing and the back of my knees started feeling it a bit towards the end.