Slow to fast

Early morning run today.  The air was in the yellow this morning and I felt it at the beginning of the run (I guess it could have also been a cold that I'm dealing with and my clogged up throat) but when I got up on the bench it didn't bother me too much.  It was nice to be able to run at my own pace today (8:11 min/mi).

I did a workout on the treadmill this morning.  2 x 1.5 miles with equal jog recovery.

Lap 1: 6:42 (watch), 6:18 (treadmill)
Lap 2: 6:55 (watch), 6:18 (treadmill)

I was a little surprized that there was such a difference between my watch and the treadmill. I'm positively sure the watch was least accurate of the two. I was really pushing hard and my effort felt more in the 6:20 min range. Most of my miles are slow miles so I guess I should expect the watch to be more accurate on the slow paces since it self calibrates when the GPS is being used. With less fast GPS and cadence data, there's not much data to correlate to. Inaccurate regression analysis.

After work Jason and I ran up Little Cottonwood a couple of miles. We were kind of out of the bad air but not completely. We averaged a 10:00 min pace up and an 8:00 min pace down.

12 x 30s hill repeats with 1 min jog in between on the treadmill. I started at 11.5% incline and 7:30 min pace. At the end I started doing 10% incline and 8:20 min pace. This was a hard workout and I probably should have gone with a more moderate incline. It was a bit of a pain because the treadmill took about 7 seconds to change the incline from 1% to 11%. I just made sure I was doing 30 seconds of effort after the treadmill got up to the full incline.