a treadmill run

Up and at it early today as I wanted to get my run in but not outside. The office building I work in has a nice little gym on the ground floor with 2 brand new treadmills. I had e-mailed Coach Justin yesterday with a question about the workout...does it change if I do it on a treadmill? I also sent our weather forcast and he is now convinced I live on the moon.
Turns out the workout changes a bit to "keep my sanity on a treadmill".

• If running indoors and on a treadmill, I would consider shorter efforts of 10 minutes with one or two minutes of easier effort as a mental break between Steady State intervals. Make the treadmill workout 3x10 minutes with 2 to 3 min in between efforts. I would also use this opportunity to add intensity through uphill type efforts rather than worrying about running faster. A brisk uphill pace (set the grade at 3 to 5 %) will help your turnover rate and will encourage a generally better gait, leading to a more efficient running motion when you return to the flatter roads. It is also a lower shock way to run so you won’t be as sore from running compared to the same intensity on a flat road or treadmill.

Well then...always the scientific one, that Justin!! Was a good run, I set the grade a 4% and struggled a bit to keep my HR in the range he wanted. Had to slow down a few times. Someone thought it would be a great idea to put a metal statue right in the middle boulevard as you come off the Broadway Bridge into downtown. I drive by it every day of my life on the way to work. I am not really sure what it is supposed to be. This morning in the dark and the snow, I thought it was a person!! I hammered the brakes, slipped and slid around that corner into downtown...so my HR was well high before I even got to the gym!!!