Wow, that was a long one on the treadmill. Technically I was supposed to run for 1:10 and bike for :50, but I've been turning the bike into a walk so I can do it all at the gym during "Project Runway." Next week is the show's season finale, so I guess after that I'll be doing my workouts properly.
Or not. I've actually been thinking of taking my long run day and occasionally turning it into a super-long hiking day—like just setting out sometime I don't have anything to do (it happens!) and walking for six or seven hours, and then building up from there. I just want to get used to being up and moving for as long as it's going to take to get through an Ironman. (Not that I'm expecting a death march or anything. But if I end up with one, it might be kind of awesome to be trained for it.)
Today I was supposed to record the time for a 3-mile run done at a 75% maximum heart rate. It was strange—when I started out, I could go 5.6 mph at 75%, but my heart rate kept creeping up, and I had to take my speed down until I was running at 4.7 mph by the end. (I guess that's the type of thing I'm trying to improve with training.) Anyway, my 3-mile time was 36:58, which is a 12:19 pace.