Just add H2O

Don't worry about your HR, go for a pace that you are comfortable according to the distance programmed, and, of course, have fun.

My HR on 800's goes up to 95% toward the end. Knowing what you ran your 1600's in I think you should have done these a bit faster.

Wind does effect you allot, my times can really vary with wind, and it takes allot our of you too when you running against the wind.

Ive been doing my speedwork on the treadmill recently only because if I get into trouble with my injury I dont have to ring anyone to get a lift back... but hey my gym didnt have the air con on either this morning!!! so it was like being in Arizona but not like were you are. I know some top class runners have done most of their training on the treadmill as long as its at 1% incline you should do the same as on the road? Track etc.

Also I actually am slower on the treadmill as no wind to cool you down! I tend to overheat easily, Sweaty Betty LOL I Really cant do the same stuff as I can outside, weird as most people can run faster on the treadmill.... woooow an essay sorry. :-)

I run much slower on a treadmill. I don't think of myself as fast, so I set the speed on the treadmill to "slowpoke" and run that pace. But whe I time myself outside, my miles are considerable faster for the same distance.

How's that for not helping you figure anything out? You're welcome :)

Eric, this is not about fun! At least not speedwork :)

Jefferey, I run my 1600s at 85% too. Maybe my max heartrate is off... I'll have to reassess.

Sam, maybe you should get a fan for when you run on the treadmill. On really hot days here you don't sweat or you don't see the sweat because if evaporates right away and you just build up a crust of salt.

Hon, you have a speedster inside of you. Just get some knee/foot work done. And you help me figure out enough other stuff.

Oh you know me, I don't care about being fast. Maybe because I did it for a while, back in the day. So I know I can and that's enough for me.

It's true, I'm your figure-outter. I figured out some more stuff yesterday. Finish all that work and call me :)

Crust of salt. Can I use that?

urrgghh crust of salt how horrible, and Id love a fan on the treadmill. I have a treadmill at home and put a big fan in front of that, but not sure the gym people would be impressed if I brought my big fan along not like I could fit it in my bag :-)

I dunno, but I say stay on the treadmill---it is too hot there to run!

I like to run on the track during all conditions ... it mimics race day! Wind can add 2-5 secs/400 to your pace ... but the important thing is the effort during runs like this, not pace. TM *can* be horribly inaccurate too (depending on how often they are calibrated)... so I don't think you are actually that much better off using them for speedwork. Although both Kelli and Sam point out other good reasons to use TMs (personally I just don't like them so I am biased ;-) ).

My answer: effort not pace (pace will come)- you are not training your body to run slow.

OR get up at that crack of dawn and run before it gets hot!!

HEY---I FINALLY did ab ripper X today. I took one break and missed 2 something or others. It was hard on my back!! They guy kind of cracked me up.

Mmmm... crust of salt. You are training your body for a Great Salt Lake triathlon.

I tend to train in the heat so long as the air quality is OK. I've talked to a fast runner in St. George (southern Utah) who trains in 100+ degrees. BUT I have no idea if this is good for speed or just all around stupid. I assume your staying well hydrated and consuming some salts.

Hey you not training at the moment, and just realised its not the heat you should be worried about for your speed or training on the treadmill but the type of shoe your wearing

5.85 miles in 6" heels you mad man LOL

Where are you Mike??

(I keep checking your blog and nothin' ... stink!)

Dude, it's been over a week now! Should we start an expedition to find you?

Hopefully it's nothing more serious than a broken heel.

He's on his way home!!

Enjoy!! Happy early fathers day! yippee.

Yaaay for the Montes!!!

It is yay! He should be home by Friday or Saturdy...

Unfortunately it's not home for good. Only about a month, then he's going to work in Basrah. As soon as he gets a job stateside he'll be done with the desert though. For good!!

Happy days are here again!

And they were filmed before a live studio audience.

I was hoping that was why he was not posting!! Hip Hip HOORAY!!!! Give him a BIG KISS from all of us. What on earth will you do with him for an entire month? I hope you have a bunch of projects to keep him busy. HAVE FUN!

Now, I remember him saying you might have to move to AZ---that is still desert. Come to Utah, LESS desert here!!

He is testing for his dream job in Arizona this month. The test in there, but the job could be anywhere. There are some very cool people who live in Arizona, but it's not for me!! He doens't want to sell the house because if he moved there it would be very temporary so I'm safe :) And having him that far away feels really close after a year in Iraq!

I do have a few things around the house to keep him entertained... really it's just going to be fun to have someone to cook for again!

Well, you should have said! If you wanted to cook, I would have moved in!!

Hey, he could go live with Burt for a bit!

He'd fit right in with this disfunctional family.

Kelli, come visit me. Seriously.

And I told him he should go see Burt. They would be totaly BFF's.

Are you calling Mike dysfunctional?? Just because he's liberal?? ;)

I can tell you he is an excellent guest as he always cleans the house where he is staying. He gets cranky babies to sleep and makes moody kids laugh. He makes cool origami things and eats weird food combinations, and all the ladies will develop a little crush on him.

Burt and Mike---best friends forever! Sounds perfect!!!

We are coming to Disneyland/Sea World in October! Will you cook for me if I drive to your house???

After that explanation, I think Burt will build and extra wing for Mike!

I'm a little out of your way, but if you do make it up here then YES!! Maybe we'll head down to so cal that same time and meet up. Although if I did, you'd love us so much you'd never want to go home. Really though. We're THAT fun.

I believe ya! You can build a wing on your house for me and my 5 kids! That would keep Mike busy making origami!

We'll just add a second story for you guys. It will be the new version of the Brady Bunch! If any of your kids play video games, Mike will say yes for sure.

Best friends with benefits.

The benefits being he gets a place to stay and I get a maid.

My husband and 2 kids live for video games. START BUILDING!

your all so cool, Kungfu im made up for you so great that hes going home...and you all sound so much fun HAPPY DAYS Happy Days...... :-))))

Thanks for the welcome back and well wishes folks!

BFFurt, you may use the term crust of salt or the actual product that my body produces. I won't mind either way.

Sam, you could just get a hand fan. You could use it to cool down and to captivate nearby treadmill users by fluttering it in front of your partially obscured face whilst batting your eyes. I do it all the time.

Kelli, finally, you've brought it! Now I have someone to commiserate with. I figure I spelled that wrong, but I'm not going to correct it.

I like your answer Bonnie. I like it some much that it's the one I choose to believe.

Fly, I am definitely staying hydrated. And I'm definitely stupid. I guess it's better than being stupid and dehydrated though...

Teena, at the time of your question I was probably getting bumped off another flight :)

So in the USA now, uh? Happy to be on US soil?

I am not sure what I am bringin', but OKAY! And thanks for misspelling with me (even if you didn't, it is the thought that counts).

WELCOME HOME officially.

So happy, Eric. So happy.

Kelli, It is P90X, of course. Bring it!

OH!!! I forgot that I had posted that on here, it was DAYS ago!!!

Did I mention that AFTER my run on Tuesday I sat on my bed and watched all of the other videos? They do look HARD. It is all fine and dandy listening to Mr Bring It once, but every day would about shoot me through the roof. I think if I decide to try it, I will put it on mute!

Hon, what do you mean by entertainment? Do you have a PS3 around the house?

I think we should get one in case Kelli really decides to visit.

It would be the right thing to do.

Kelli, I was lucky to do it with a group and we'd all laugh at him. I can't wait to show the girls next week. I think they'll get a kick out of his corniness.

Corniness? Come on, you know he is cool!

I think you should for sure get that PS3, we will be right over!