Well, I just came back from doing 2.72 miles in 32:05. Hardly a record, but a lot of that was walking. This was on the treadmill in my too-warm office gym, but I had the incline set to 1% to help mimic wind resistance, et cetera.

Warmed up, stretched a lot, then did a half mile or so at a 10:00 pace. Then I started doing one minute intervals, walking in between. My heart rate was getting up to about 160 during the intervals, and I was letting it drop down to 120 or so before the next one.

In pace, I did 7:30, 7:00, 6:40, 6:40, 6:20, 6:40, 6:40, 7:00 and 7:30. So only nine minutes of serious running, but let me tell you - it was a workout! I felt really good running at the 7:00 pace, but I can’t do it for more than a few minutes yet. Still, that’s why I’m doing the speedwork, right?

Calories burned: about 380

Popularity: 2%