Bret

AM - 2 miles on the treadmill followed by 2000 meters of indoor rowing, then some stretching, foam rolling, sit-ups and push-ups. 

PM - treadmill workout (wind-chill 12 degrees at lunchtime) - 10 x ~200 meters with a 2 mile warm up and 1.5 mile cooldown.  Hard to properly gauge on a treadmill if these are equivalent of outdoor / track efforts.  I suspect it is not - particulary for short reps like these.  I am able to get the leg turn-over to keep up with belt, but am I really "driving" the wattage for the pace the same as I would on a track?  Anyway - did the first 5 or so at 5:30 pace and moved my way down to 5:10 pace on the last one...so I was in the low 40's to upper 30's for splits.  When it is a warmer day, I shall compare efforts outside on a track.

In any event, I felt solid and strong and like where I am right now running-wise.  I'd like to have more volume, but I feel as though I am balancing well-enough to get some quality work in, without injury or too much fatigue.