5 miles - 2 mile warmup and then 2 miles where every .2 miles I sped up the treadmill .2/mph. Got up to 6:40 pace and ran that for a half mile, then did a 1 mile cooldown. Opened the door to join Adam for a run and was upset to see the snow falling. Decided it was better to hit the treadmill. I listened to the podcast yesterday that Adam posted by Rich Roll with him talking to Brian Mackenzie. Interesting stuff in there. I might try and pick up Mackenzie's book. The thought of crossfit endurance does not sit very easy with me yet though. |