I got down to the gym today with just enough time to get in a workout before I had to haul booty home to get to the Cub Scout Pack Meeting tonight. Fortunately, I didn't have to do anything for it except show up in my scout uniform and help with the activities. I only have one Bear scout this year and he's new so no awards yet, but he'll get some done soon! Of course, I couldn't find my scout shirt...found it the next day in my closet where it was supposed to be. I think there are gnomes that do things to make me feel crazy but I haven't proven that yet. I hit the treadmill since I had to be close to my work email on my phone. I'm getting really good at responding to emails while running on the treadmill! I don't even have to stop or slow down! After typing that, that's really sad actually... Anyways, warmed up walking for .25 mi @ 3% then ran a mile at what's my current 10k pace (9:30) @ 3%, increasing to 5% by the end. Then started the Intervals program for 15 mins @ 2%. I set the "rest" to 6.2mph (9:40) and the speed to 7.5mph (8:00). Each period was a min, then the second to last speed period, I increased to 8.0mph (7:30), and the last I started at 8.3mph (7:13), reducing to 1% and increased every 15 sec to 8.7mph (6:53). This was a pretty good workout, especially at the end, but it felt good to get some speed in there too. Did my usual (old guy) stretching so I wouldn't be too sore tomorrow.
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