Run (Treadmill) 1:00:00 [3] 6.46 mi (9:17 / mi)
shoes: Asics Gel-Os Racers
I did not feel like running, 10 hrs on your feet in dress shoes and a suit does things to you. Not to mention 5 hrs of sleep last night.
I decided if I could do 10 - 20 min, I would be happy.
Then someone came into the gym and I thought, "I can't just do 10 min, let me try for 20, really? how about at least 30, well if I've gone this far, I better at least do 45, what's 15 more min?" - and wa-la! I was done.
15 min warm up
5 min strides
HOWEVER, 3 min was excrutiating so instead of 3 min of 9 m/mile at 8%, I did the following:
1 min of 9:31 m/mile @ 8%
2 min flat
X 12 rounds
4 min cool down. I slept like a baby, all 9 hrs of it!