02 January 2012

Monday Treadmill Session

Duration = 33:51
Distance = 2.25

Monday: treadmill building-to-short session
Equipment: NB Minimus Trail WT10s, shorts, long-sleeve tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 25:00 @ 4.4 mph
Cool-down: .25 miles @ 3.0 mph

Since I like to run full "laps", I finished with the lap closest to the target time.

I forgot my HRM, so I just ran the plan.  I'll need to get a few measured runs to see how I'm doing.  The target progression is 5 minutes added each week until I hit my target times each day.  (The shortest is 1 hour, so I have a while yet to build.)  Also, I'll yield to the fact I'm over 40 and plan a rest day.  Sunday was it last week.  Friday will be that day this week, and I expect I can just leave Friday as a rest day as it works well with most everything else I'm doing.

Yesterday, I signed-up for the USAF Marathon.  This will be my fourth time participating.  The first time was my first half marathon.  The other two were for the full marathon.  2010 is still my marathon PR at 6:45; 2011 was a DNF.  2012 will be run 6 weeks out from the Marine Corps Marathon.  I will plan to run to the gate at Mile 21 and make a call on how I feel.  Any risk to the MCM and I will ride the bus back to the finish.

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