Instead of a Mile Goal I opted for a Time Goal. According to Marathoning for Mortals today is a 40 minute run with "form running". So I warmed up for 4:00 minutes .25 miles and then I ran at 6.1mph (9:50 mile pace) for 40 minutes doing 4.15 miles in 40:00. I then did hard "form running" in 30 second intervals, not stopping in between but rather just bumping up the pace by .2mph every 30 seconds. And so then I ran 30 seconds each for the following speeds: 6.6, 6.8, 7.0, 7.2, 7.4, 7.6, 7.8, 8.0. Then I evened out the run to 5.0 miles at 7.0mph, as per Ryan's challenge and because he pressed "7" on the treadmill insta-pace sensor (I just named it that; I feel like I should trademark that one). Then I cooled down at 5.0mph for .25. Total Workout: 52:55 5.25 miles.
Most Motivating Songs: Gaelic Storm "Sammy's Fancy"; I back tracked the iPod to listen to this 3 times. Then along came a few Dierks Bentley and Brad Paisley songs. I was in auditory heaven.
New Miles: 5.25
Total Miles: 149.25
Miles Remaining: 1350.75
Weight: 141.4
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