move to the treadmill

Sun, 1/20-

Went to the Y late this morning for an ambitious workout. My plan was to warm up a mile, stretch thoroughly, do a few exercises, then move to the treadmill for 10 x 400/.25M repeats...with 2 minutes' recovery.

The first two would be at speed 10, with a 8% incline, the highest.
The second two would be at speed 11, with a 6% incline.
The third two would be at speed 12, with a 4% incline.
The fourth two would be at speed 13, with a 2% incline.
The last two would be at speed 14, the higher speed, with a 0% incline.

1st two on setting 10 (~6:00/mile setting): 1:31...feels like 5:02/mile pace equivalent effort
2nd two on setting 11 (~5:30/mile setting): 1:25...feels like 4:51/mile pace equivalent effort
3rd two on setting 12 (~5:00/mile setting): 1:19...feels like 4:42/mile pace equivalent effort
4th two on setting 13 (~4:30/mile setting): 1:13
last two on setting 14 (~4:00/mile setting): 1:07

I cooled down a half-mile.

I then lifted for a bit.

Sat, 1/19-

Had my inaugural workout with Black Men Run in Newark (Weequahic Park). The first 2.1M loop was at an especially relaxing 10:00 pace (21:00); the second 2.1M loop was faster...in 17:45 for the two of us who pushed the last mile. 4.2.

Mile 1: 10:15
Mile 2: 9:45
Mile 3: 8:45
Mile 4: 7:45
last portion, as in first leg of mile 5...7:00

Fri, 1/18

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises