... as I was saying before the "less than sign" got me in trouble ...
Heart rate monitoring, I'm finding, is more useful to getting the most out of my easy runs than pace, because outdoors we have so many hills, indoors because HR allows you to fine-tune the treadmill to maximize your workout. So here's what Friday was:
5 min warmup at HR 119-134
5 min easy run at HR 135-149
10 intervals - 30secs max effort (HR peaking around 173) + 90 secs recovery
15 min easy run 135-149
10 min tempo at HR 157-165
5 min cooldown
Running on a TM makes putting together a complicated workout like that easier. In fact, it wasn't in mind to do that when I stepped on, but since I missed a run last week due to the cold, I needed some higher intensity work and realized I was feeling pretty good after 10 reps, why not.
I'm running a race next week in one of the old limestone caves turned underground business parks that abound in the KC metro, 62 degrees. That's kinda wimpy too but hey, whatever works!