Going to follow this site's recommendations concerning training. One long run, one fast paced medium run and one speed work day per week and otherwise no running.

Never ever seen exercise related advice that referred to such a comprehensive review of the scientific literature. Really warms my heart to see such a thing for a change.

Also going to keep better track than ever before. Even bought a heart rate monitor.

11/15/10 Monday - speed day
treadmill 3% incline
2 minutes at 7 mph 1 minute walk x 3
2 minutes 7.2 mph 90 second walk x 3
Heartrate at end of each run-170 to 190
At end of each walk 130 or so.

210 seconds of stair running

Bodyweight 214.5

Not sure what the target heart rate should be for a speed day. Run felt very good although obviously a 190 heart rate is pretty high... I wasn't gasping for breath though. Resting heart rate is 58. Suspect if it starts getting low 50's/high 40's, I'm overtraining...

Session RPE scale:
0 = rest
1 = really easy
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = just like my hardest race (i.e. all out effort)

RPE-3.8

11/13/10 Saturday
Pre heart monitor
treadmill 2.2% incline
12 minutes at 7.0mph, short rest and a couple more minutes. Was a borderline comfortable run.