<p>Hi KS, Heme, HF, and Johnny and anybody else that stops by later.</p>
<p> </p>
<p>I attempted my mountain run this afternoon on the treadmill. After a mile warmup, I basically climbed a little over 200 ft each mile doing inclines of 8,</p>
<p>12,10,14,9,15,and 9% and running the rest of the mile level at 7:30 pace. The inclines were run at 7:30+ 15 seconds per 1% so 12% was at 10:30 pace, etc.</p>
<p> </p>
<p>It was supposed to be an easier workout than the last couple but it turned out to be harder. Each successive hill got harder and harder until the second time around</p>
<p>at 14% I could only do half the hill. I ran level for a bit and then finished with basically a max heartrate test at 15% incline to complete 12 miles.</p>
<p>I wanted to do another couple miles at 8:00 pace but various muscles felt like they were going to tighten up after a half mile so I called it a run. I didn't do too bad guessing</p>
<p>the paces for the incline but I forgot to take into consideration the extra time it took to do each mile. The time it took to finish 12.5 miles was about the same time it took to run</p>
<p>15 without the hills the other day. In the 11 miles that I did the hills, I gained 2,500 ft elevation. I will say it is amazing how fast the time goes by when I set up these runs that have all different paces and inclines. I hardly watched the tv at all during the run.</p>
<p> </p>
<p>Sorry to hear about your ankle Johnny. Hope it is just a mild sprain.</p>
<p> </p>
<p>I attempted my mountain run this afternoon on the treadmill. After a mile warmup, I basically climbed a little over 200 ft each mile doing inclines of 8,</p>
<p>12,10,14,9,15,and 9% and running the rest of the mile level at 7:30 pace. The inclines were run at 7:30+ 15 seconds per 1% so 12% was at 10:30 pace, etc.</p>
<p> </p>
<p>It was supposed to be an easier workout than the last couple but it turned out to be harder. Each successive hill got harder and harder until the second time around</p>
<p>at 14% I could only do half the hill. I ran level for a bit and then finished with basically a max heartrate test at 15% incline to complete 12 miles.</p>
<p>I wanted to do another couple miles at 8:00 pace but various muscles felt like they were going to tighten up after a half mile so I called it a run. I didn't do too bad guessing</p>
<p>the paces for the incline but I forgot to take into consideration the extra time it took to do each mile. The time it took to finish 12.5 miles was about the same time it took to run</p>
<p>15 without the hills the other day. In the 11 miles that I did the hills, I gained 2,500 ft elevation. I will say it is amazing how fast the time goes by when I set up these runs that have all different paces and inclines. I hardly watched the tv at all during the run.</p>
<p> </p>
<p>Sorry to hear about your ankle Johnny. Hope it is just a mild sprain.</p>
