Had to do 6x 1/2 mile repeats with only 60 sec break. Normally with bad weather I would just delay this workout until another day, but with racing on Saturday, today was the day. So when I woke up and there's a couple inches of snow on the ground, and I am not meeting anyone, I decide to take it inside. Here's the problem with this workout and the treadmill--you spend all of your rest time decelerating and accelerating. Goal pace for these are 3:16, but it's really more like 3:12 since I've been running them that fast or faster on the roads. Warm up - walked 1 mile, stretched, 2.5 miles running @ 8:40 pace 1 - 3:14 (taking time to ramp up speed), 60 sec rest 2 - 3:14, 60 sec rest 3 - 3:12 4 - 3:12 5 - 3:11 6 - 3:08 The pseudo rest and the fact that this was on a treadmill made this difficult, but never got in oxygen debt and I got it done. I just don't like to do hard workouts on the treadmill. total distance 8 miles running 63:28 More stretching after. My knee was scraped significantly at the PT yesterday, some nice bruises, so I could feel the knee toward the end of the workout, but nothing strong nor sharp. It was probably not ideal to go to the PT yesterday, but I couldn't go today due to scheduling conflicts. I need to ice my knee. | 