Same basic drill as last time, 400m intervals on the treadmill, but with one significant difference. I started out with a half mile warmup at 9:00, then launched into my intervals - seven sets 400m at a 6:24 pace. That’s right, 16 seconds faster than two weeks ago. They seemed alright - my breathing got a little sloppy on the second one, but by the 3rd through 6th I was feeling pretty darn good - and fast! I had 1:30 to recover between each one.

On the seventh I started to struggle though, losing 4/4 after only about 20 seconds. That’s why the eighth one was kicked up to 6:00 - the only time when I really lost it. By the last :15, my breathing was running pretty hard, and no longer had much to do with my footfall cadence. Still, it was a great set. Took the standard 1:30 to recover from the last one, and finished up with a little over a mile at 8:30 for four miles total.

I do have a confession to make though. I realized that there was no grade set on the treadmill this time. Next time, I’ll keep the same speed and move to 1%. After that, either 2% or a shorter 1:00 recovery, I haven’t decided which.

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