Went to FAC to do my workout on the treadmill since the paths are still quite icy and it was only 6 degrees outside this morning. 20 minute warm up, stretching, strides 4X45 seconds quick turnover (5:00-5:12 pace) w/75 second jog between each 3X4 minutes at 5:42 pace w/ 2 min jog between each 4X60 seconds at 5:12-5:18 pace w/60 second jog between each 4X2:30 at 5:21-5:24 pace w/ 90 second jog between each 2 minute jog between sets 10 minute cool down The workout took me 1 hr. 24 min. and gave me 12 miles total, so 7:00 AP. I actually quite enjoyed doing it on the treadmill because it was fast, efficient, and precise. It was much easier to bust out 5:20-5:25 pace for that final set of 4X2:30 with the treadmill forcing me to move that fast than it would have been to willfully push myself that hard on a slippery path in 6 degree air. In fact, I am certain I wouldn't have been able to do this workout at those paces outside today. After lunch I'll take a nap while the girls are napping and later this afternoon I'll head back to FAC for a 4 mile shake out run and an hour in the weight room. The strategy here is to make Tuesdays and Friday my "workout" days so the other days can be devoted to recovery or long run. | 