huh.

i hadn't realized it, really, but looking at the old entries in this blog reveal to me that i have made some SERIOUS running progress in the last 2 years. 'speed intervals' at 8:30/mi pace? HA. and reading my 5-weeks-beforehand decision to run the cleveland marathon? i sit here in disbelief that i didn't completely die during that race. (in fact, i ran that race only 8 minutes slower than my fastest marathon. who knew i had a gift for slow & steady??).

anyway. it was an educational romp through this oft-neglected territory.

after work today i did an interval run, key run #1 in week 12/18 of the FIRST program. all of it at 0.5% incline . . .

1.5 miles warmup at 9:13/mi pace
1K @ 7:13/mi pace (400m recovery jog)
2K @ 7:30/mi pace (400m recovery jog)
1K @ 7:13/mi pace (400m recovery jog)
1K @ 7:13/mi pace (400m recovery jog).
0.5 miles cooldown at 9:13/mi pace

only a total of 6 miles -- short for an interval run but all that i felt up to at the tail end of this cold.

i tried not to leave too much snot on the treadmill

as i ran for the first time in 3 days after having a cold. it actually wasn't so bad, although i could tell i wasn't quite 100%.

and yes, i'm posting in this journal again! i mean, if i can't keep up with one blog, maybe i should try 3. logical, right?

monday of week 12/18 of the FIRST half-marathon training program
(more about that in a later post!):

• 4 miles, easy pace (9:13/mi, 0.5% incline)
• strength workout:
- preacher bicep curls (on the lowest setting, i am BAD at these) 2 x 12
- shoulder (20 lbs) 2 x 12
- abs: ball tucks 2 x 15
- chest press (30 lbs) 2 x 12
- triceps press (25 lbs) 2 x 25
- machine leg press ("9" setting, whatever that means) 2 x 12

ok, so i'm not the expert weight-trainer. but (amazingly) i am far better than i used to be . . .