Question for the more experienced! How do you practice the run/walk technique on a treadmill? I ended up maintaining a steady pace this time, since I'm not really sure how you adjust the speed to account for walk breaks. How much do you guys dial down the speed?
Moonie -- I can't say that I'm more experienced, and I definitely can't get anywhere near your speed/pace/endurance but I can tell you I do almost all my training on a TM at the gym. It has a button called "Interval Training" -- I set a jog speed of 4.2 mph and a run speed of 5.0 mph. You then just push that button to change from one speed to the other. I like that I control when the speed changes, rather than some TMs that automatically alternate. The other good thing about this is it asks for your weight first thing (NOT that that is a good thing for me
) so that it accurately tracks your calorie burn at both speeds. Oh, and one more thing. If I toggle it to run at 5.0 but want to try to go faster, I can hit the speed/pace button and it increases 1/10 of a mile mph pace at a time. I hope that helps!
A quick stop here to report my training for today. According to HH's plan, I was to do 30 min. walk. The route I took got me back home in 31:13. I covered 1.7 miles. Not good enough yet to beat the sweepers.
Terri -- That pace is great, even without considering all you've been through and the training conditions. You have come so far from that person standing at the side of the road at mile 23 of the marathon in January and every time I think of how far you got in your quest for Goofy and what you were suffering, I remember why you are one of my heroes. Now, don't overdo it!
Matt -- It is so awesome to see you here! We will really miss seeing you (and all our other WISH teammates) at DL, but we'll be with you in spirit!
Maggie -- How DO you do it?
Lynne -- So nice to see you here! Kathy, Lynne (and maybe, Erin?
) -- Thank you so much for undertaking and executing the hat/visor project! They are awesome! Can't wait to send Kevin's along to him next week! You girls ROCK!
No training to report here. I'm worried about going into CDC having had no time to do anything since Tuesday night, but am hoping all the walking through airports tomorrow and around Chicago tomorrow and Saturday will at least keep the muscles loose.
Oh, one last thing. I just remembered I did get in some XT last night. After a 2 hour
band parents meeting, I lifted a fork many times eating
Yes, my sweeties surprised me with a (we're-all-finally-in-one-place) birthday cake last night. Where is that "YUM" smiley?
Have a great day, all! In case I don't get back, have great LRs this weekend!
She also has a competition in Havelock the next Saturday and won't be home till around 2am, so I probably won't go with them since I'm running Raleigh the next morning, so I don't think I have any bargaining chips on this one!
Then I hopped on the TM for 40 minutes at 5.5 mph, but ended up pushing it to 50 minutes because I was in such a groove with my iPod 
Can we come practice with you guys?
I think Lynnda is secretly enjoying it since she doesn't get a break when she is sick.
) If you are running at 5.5, I would say 4 - 4.5 to walk is good.
So, to save myself the trouble, we'll do the double duty--but notice how WISHers came before family!
DH has 2 herniated discs in his neck and has to have surgery tomorrow. It came on so suddenly. The pain only started 4 weeks ago. 
Just a quick drive-by! I wussed out last night and didn't run....I was really tired! I was able to see a treadmill that dh's friend was selling. It is a NICE one, and would run about $1500 new (but this is five years old with only 200 miles on it) It was in great shape and much nicer than the one I have. We ended up buying it for $300. I think it was a great deal!
