NoSlo

7 miles at the track - 1:02 (approx).

9 miles - Conoco Loop

Ran in about 1:11; It was very windy...tough to run in.

10 miles - Highway 52 Loop

Out in 37:30

Back in 36:30

Ran too fast.  Thought it was hard because I had a cold. 

10 miles on the gym:

2 mile warm up on track.

7 miles on treadmill - 1% grade - 6:40 pace

1 mile cool down on track.

Big snowstorm moving in, so got a long run in today.

Oxford Road Loop  - 18 miles

Out in 1:09:30

Back in 1:07:00 (tailwind)

1 hour on the treadmill - 7 miles - recovery run

13 miles at the gym...too much snow to run outside:

2 mile warm up (track)

10 miles on treadmill - 7.8 mph (grade 1%, 1.5%, 2%, 2.5% --- repeat, then 1% and 2%)

1 mile cool down on track