Daily update

[legalmoose]

Ran this morning, 3 miles, tempo run (alternating a slow recovery pace with short bursts of speed - not as easy on a treadmill as outside).

I'm not reading LJ at the moment, though I am posting. I shan't go into the details of why, I'm just not right now.

Work's still hectic. Da Boss was in briefly this morning, and helped set some priorities in my work, then took off. Da Team Leadah is still out sick (poor guy must really be ill!). Now that the priorities have been reset I'm trying to punch out two big writing projects today, if possible. This is not helped by the fact that the subject of the 2nd was essentially all in Da Team Leadah's head and now I have to try to pull it out of thin air. Whee!

I get to pick up the iPod tonight after work, then it's home to clean my desk and get ready for tomorrow's swim.

Comments

[ex-stormwin.livejournal.com]

*hugs* Glad to see you still posting, at least. I enjoy reading your little updates, even though I may not comment as much as I should :P

[ironmanjt.livejournal.com]

Actually, the normal definition of a tempo run is an easy warmup, followed by an extended up-tempo section, followed by a cool-down. You can do longer tempos tho. I used to do:

5-10 min warmup at 10-12mph
1 mile at 8mph
0.5 miles at 10mph
1 mile at 7mph
0.5 miles at 10mph
1 mile at 8mph
5-10 min cool-down

5-6 miles total

[legalmoose]

I did a 5 minute warm up, 1 minute up, 4 minutes down, repeat 4 times, 6 minutes cool down, 3 miles total. Whee.

[ironmanjt.livejournal.com]

1 minute up is an intervals workout - not tempo work :)