#trainingrun – 3.81 miles in 30 min at 1% incline – took it easy tonight – Sept 19, 2013 (Thursday)

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216.5 when I woke up this morning and 219.5 after evening run

So it was nice that my weight was back down to the new low achieved last week even after the drama earlier in the week but I’m not exactly sure why I had a bit of a jump today but it should settle back out tomorrow.

Got started late on the treadmill for my run tonight and I didn’t want to go too hard and keep the kids up – plus this is the last real training run before the Fort Garry Rotary Club half marathon on Sunday (I will have a short run on Saturday but this is the last training run) and I didn’t want to risk any injuries or anything like that.  Beyond that I wanted to push a strong steady pace closer to the hoped for race pace that I could sustain without doing run/walk cycles or cycling high and low speed runs.

In the end I did a quick warm up of 0.16 miles in 2.5 minutes at a 5% incline before I got started on the run.  I pushed 7.7 mph for 20 minutes, walked a minute and then I started the last 9 minutes with a minute at 9 mph, several minutes at 7.7, a few minutes at 7.5 and then finished off with a minute at 9 mph.  Total of 3.81 miles in 30 minutes at 1% incline.  Not a bad run – definitely felt pretty decent – I’m not exactly sure how that will translate into pavement miles on Sunday but I think I am in a good spot to do well.


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