I felt like a fool

Thurs, 1/4/18-Inspired by Mark Williams's 1/2/18 treadmill workout of 2 x mile at 5k pace (5:13) with 2 min rest and 4x400 at mile pace (68) with 1 min rest, on this snowy, blustery morning I went to the Y to give my version a shot.

After a pretty good warm up, I hit the treadmill for the mile, with setting on 11.2, or 5:21 per mile pace. This was too fast. I didn't want to blow my legs up, so I stopped at .55M, took a two-minute rest, then did another .45M. Taken together, I covered the mile in 5:30. 

I then wound up doing two more .5M, each in 2:42, taking a two-minute rest between efforts. 

I then did 4x.25M, one on 12.0, one on 12.4, one in 12.8, and one in 13.3. The times were about 1:16, 1:14, 1:12, and 1:10.

http://www.tricalc3.com/charts/treadmill-cheatsheet.pdf

All in all, I felt like a fool with the treadmill nearly out of control!

Wed, 1/3/18-

Went to the Y in the early AM to do a little running and a little lifting, circuit style. Easy.