2.5% treadmill incline
"Tempo" run - 6.5mph for 2 miles
HR monitor seems to be picking up my stride rate instead of my heart rate. As soon as I stopped HR was 188. Run felt slightly hard. RPE 4. This is supposed to be a tempo run. My speed is down a bit but I'm adding distance and incline. I did go back up from 5.1 to 6.5 while decreasing the incline from 3% to 2.5%.

Otherwise life is relatively wonderful. I suppose. Just a matter of turning away from some things. Combined with other necessities being quite secure. So work's good. Marriage is good. Family is good. Health is good. Sleeping very good. Have money just sitting around waiting for me to think of things to buy.

Worked my weekly night shift last night which was fun. Came home and slept hard for 5 hours. Then got up and did my first "long" run on the treadmill. Which ended up mostly at 5.2mph with a bit at 5.1 at the end and was only 30 minutes long. I had expected to hopefully manage 6 mph but I did just move up to a 3% incline and I also haven't been running longer times at all. Heartrate was around 157 for quite a while but at the end jumped up to 185. Wasn't breathing hard at all. I think in part I just have an unusually high max heart rate for my age. RPE was a 3. Moderate intensity. Afterwards read a bit of Steven Erikson, had some broccoli and hummus, noted that I hadn't been very thirsty lately and was probably dehydrated and then slept an additional three wonderful hours. Woke up quite thirsty. And now up to the grocery store and off to cook for parents.

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.