NoSlo

7 miles at the track - took it slow...about 8:30's - 9:00

Treadmill:

3 miles at 7.6 mph

5.5 miles at 9.0 mph (6:40's)

1.5 mile cool down - (8 mph - 7.6 mph)

1% grade

10 miles on the treadmill:

7.8 mph -- increasing grade

1 mile at 1.0%

1 mile at 1.5%

1 mile at 2.0%

1 mile at 2.5%

1 mile at 3%

Repeat

10 miles on treadmill (roads were snowy and icy):

1% grade:

1 mile at 7.6 mph

1 mile at 7.7 mph

etc. to 8.5 mph

2 mile warm up at indoor track

Treadmill:

 1 mile at 7.8 mph at 1% grade

1 mile at 8.0 mph at 2% grade

1 mile at 8.2 mph at 3% grade

1 mile at 8.0 mph at 2% grade

1 mile at 7.8 mph at 1% grade

...then back up and back down

2 mile cool down on track.

High School Loop with dog.  Didn't take watch, but ran fairly slow.  It was quite windy.

Oxford Road Loop

Started out mentally saying to run a little faster (5%).

Hit five miles at 36:10 and nine miles at 1:04:55

Coming back, I wanted to run four miles fairly quick and begin cool down.

 Hit four miles at 27:37 and final five miles at 36:06.

I was very tired and ran too fast.  I wish I hadn't and now am really trying to take care of my legs.  

Total time was 2:08:39