Slow to fast

17 degrees this morning and it felt cold.

Last night I registered for the Buffalo Run 25k in March and I'm pretty excited about it.  The only thing I'm worried about is doing enough trail miles.  I mostly run on the road near my house so I'll need to change things up a bit and make time to drive to trails.  And I'll need to find some good trails that aren't covered in snow.  Or at least have tracks.  I also need to get a pair of trail shoes.

3xmi w/3min jog recovery
6:31, 6:31, 6:26

1 mile warm-up and 1 mile cool-down

I used my watch to help keep the pace. It beeps and vibrates at me when I'm over or under the target range I set. It seemed to work well but it beeped a lot.

3 miles on the treadmill at work.  I wore my Garmin and just using cadence it tracked the same pace as the treadmill and the mileage was only off by 0.01 mi.  

10 x 1 min hill repeats with equal jog recovery

0.17mi 3.7%, 0.16mi 7.1%, 0.15mi 9%, 0.14mi 8.1%, 0.13mi 6.3%, 0.13mi 4.8%, 0.14mi 4.5%, 0.14mi 5.4%, 0.14mi 6.6%, 0.14 mi 6.6%

2 mile warm up and a 1.8 mile cooldown. This was a hard workout.

It was pretty slick this morning but not too cold.

I did 15.6 miles with my neighbor Bryan. We went a bit slower than I would have on my own (10:18 pace) but I got a lot of time on my feet. Longer time then I've ever been out and the longest distance I've run. It went by quickly with the conversation.