change of pace
well, morning temps were negative ten – fahrenheit – so i packed gear (again) and opted for some treadmill miles at lunch. i was fortunate to get a "good" treadmill and began my warm up…
1st 1/4 mile 6.0 mph
2nd 6.5 mph
3rd 7.0 mph
4th 7.5 mph
i then upped the speed by 0.2 mph each quarter mile until i reached 10.3 mph (5:50 pace) which got me to 4.5 miles. (honestly, i thought the treadmill would max out at 10 mph…it must be a "spinal tap" model) i then backed down the speed to 8.0 mph for the last 1.5 miles to cool down. overall, i mustered 6 miles in a few ticks less than 44 minutes. not a bad effort.