i awoke just before my alarm went off at 6:00 to the sound of pouring rain. kind of a pretty sound - soothing to the soul - but not the greatest if you want to run or ride outside and i wanted to run outside! since that wasn't really an option, i pulled on my compression shorts and a pair of regular shorts, my socks and shoes and headed for the dungeon for a little torture on the dreadmill.
i started out with a 5-minute warm up at 8:34 pace with at 2% incline and then pushed the pace up to 8:00 pace for the next five minutes. i then sped up to 8:00 pace for two minutes, dropped back to 8:00 for a minute and finished out the last two minute at 8:34, dialing back the incline to 0% for the last minute.
after breakfast i plan to undergo some speed work torture. we'll see how that goes.