Long tempo on the treadmill. This was the longest run on a treadmill I have ever done by 4 miles. It wasn't too boring though because of the pain. The reason I did this was to get a good workout and I can't do that in this 90+ heat. I brought a fan, but I need a bigger one. And unfortunately it is not allowed to be shirtless in the vandy gym. I asked if I could sue them if I got a heat stroke when the guy told me it wasn't allowed and he said "sure, I guess". Given these issues I had some problems on the run. I started out a bit too ambitious probably--6:30 pace with 1.5 incline. I made it to 6.5 miles like that and decided that I could not make it to 10 if I kept it there. I dropped the incline to 1 and the pace to 6:40 till mile 7 but I was already too spent. I got a cramp and was forced to walk for 30 sec twice but in the end I averaged 6:50 pace even with the two walking breaks so I guess it wasn't so bad. Not counting the walking breaks it would have been 6:45 pace. The great thing about this run was the two guys beside me who obviously saw me and thought they could run faster and put the speed where I was but one lasted 2 miles and the other lasted 3/4 of a mile, lol. | 