Running Redhead

With sub-zero temperatures and wind I stayed indoors today. 19 on the treadmill with hills and a fast finish. Three percent for 400m at three miles, four percent for 400m at four miles, five at five, then 3% for .2, 4% for .2 at six, then six percent for 400m at seven, then three percent for .2 and five percent for .2 at eight, more hills at 12,13,14,15. Fast finish with GMP at mile 18 and GHMP at mile 19.

GA on treadmill in 54 minutes.

Interesting medium long run on treadmill with on/off segments around GMP and final mile at GMP. 2 x 10 segments of 1:00 at 8.8 mph and 1:00 at 8.0 mph with 20 minutes at 7.5 mph recovery in between. On/off segments were GMP - 12 seconds and GMP + 25 seconds. Felt very easy.

Easy with slight progression on the treadmill for 54:20.

This workout was a learning experience. I elevated the back of the treadmill so I could do some decline running. The workout was supposed to be two miles of decline at tempo pace - 8 seconds then two miles of level tempo and then 3 x 1200 at 5K pace. For whatever reason, I was winded earlier than I thought. I think the decline experience was a good learning tool. I ended up with one mile at -3.5 degrees and 9.6 mph, one mile at level tempo (9.4 mph), half mile at decline (9.5 mph) and 1.5 miles level tempo. Then recovery quarter and 3 x 1200, but 1200s interrupted by potty issues and oxygen debt. Overall a good warning not to go out too fast in Boston on the downhill early section.

Very easy on the treadmill in 44 minutes.