Speedplay: Hills

My morning...

4:30.  Stumble out of bed and into running clothes.


4:35.  While lacing up, watch this:

4:40.  Hop on treadmill.


Here was my workout:


Warm up 10 minutes (9 min to 8:34, the pace at which I did the rest of the workout)


Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2 minutes recovery @ 1 percent incline


Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ 1 percent incline


Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2 minutes recovery @ 1 percent incline


Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2 minutes recovery @ 1 percent incline


Set 5: steady pace 1 minute each @ 3, 4, and 5 percent incline
2-3 minutes recovery @ 1 percent incline


Cool down (run at 9 min pace) 8 minutes


Walk 5 minutes.


5 miles total.


5:30.  Shower

5:40.  Take youngest son from my husband (grateful my run wasn't interrupted due to his 5:15 AM wake up time!)

My legs--after yesterday's 160ish air squats and this workout--are TOAST.  I pulled it off because I was asleep by 9 PM. This was a great workout.  I might do it again next Tuesday!