Since it was the Friday after coming back to the office from a week of PTO, it was a busy day getting caught up on everything before the weekend. Consequently, I took a late-afternoon break from work in order to get some miles in on the treadmill. After a half mile warm-up jog, for the first time since training for the Salt Lake Marathon, I was able to get in some serious speed play by doing 3.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 9.2 miles per hour and the fast halves at 11.2) in a time of 17:51. I cooled down by gradually decreasing my speed over 1.9 miles (i.e., a tenth of a mile at threshold pace, half mile at marathon pace, then 1.3 miles at an easy pace). Next week, I’ll try to get in one more set of intervals (in other words, up my workout to four miles of intervals).
For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 70 (50, 40 lbs) curls, and 20 (50 lbs) reverse curls. | 