November 15

AM: 6 miles easy
PM: 4.5-mile"Uphill" tempo, treadmill - 9 miles

After a shakeout run in the morning, I got stuck at work and couldn't meet Kevin for a workout, so I had to wing it with a hard effort on my own in the evening. After a 4-mile warmup, I set the treadmill at 6:00 pace and at a 1% incline and increased the incline 1% every mile. I was definitely working at the end. Daniel's conversion chart put the last half mile somewhere under 4:45 effort for the last half mile, so I was definitely working by the end.