Tuesday 6.00 miles/51:00/8:30 average pace
Here's the workout that made this treadmill run significantly more exciting than Monday's.
1 mile warm up: 6.0 mph (10:00 pace)
3 miles tempo: 7.5 mph (8:00 pace)
1 mile speed: 8.6 mph (7:00 pace)
1 mile cool down: 6.0 mph (10:00 pace)
The faster miles were tough, I felt like I was going to go flying off the treadmill. The fast-fast mile was really tough, and I REALLY thought I was going to get flung off the treadmill. But turns out my fear of being ejected from the machine was just the motivation I needed. Sort of like having a rabid dog nipping at your heels.