Interesting... I had no idea I had it in me. After a 10 minute warm up I started running... and kept running, and running. I didn't know what speed to set the treadmill at, so I put it at 3.5 mph (5.6 km/h) for walking, and 5.5 mph (8.9 km/h) for the running. I figured it would be close to the 10k I ran when I was 12, which is the only reference I have for running. I did it in 1:07, which is an average of 9 km/h. Forget that when I did the 10k I walked for a lot of it... I weighed half of what I do now!

Out of the 30 minutes I was walk/running, I spent 19:12 of it running! That's nearly two thirds! Unbelievable! Of course I was averaging a heart rate of 161 over the running. Oops. I think that might be a little high. Every time I looked down it was reading 170. I screwed up with my HRM, since I'm not used to using it for running yet, so instead of having breakdowns of the separate sessions, it's a grand total.

When I brought down the speed to 4.5 mph I had no problems jogging. I don't know which way I want to go with it yet. I know it's safer to keep my HR lower, and it'll burn more, and train better... yadda yadda yadda. But I like training at these high heart rates. Then again, when I get up to 10k, is it really smart to spend over an hour at 170 bpm? It might be asking for trouble.

Next time I'll be bringing a shirt to change into when I leave. I wore a white shirt, and it got so wet it looked like I was in a torrential downpour. You could see my HRM strap through it. Awesome! I lost 2.4 pounds of water during that run, while only covering 3.1 miles.

It looks like I can start the four month running plan exactly halfway. Two months to be able to run the entire time seems conservative enough to me. I'm thinking I should definitely be ready to do a duathlon by the end of the summer. Wowzers! After that I'll need is a little practice swimming, and there you go. Instant sprint triathlon! I can't believe it.

update: 10 minutes later... my knee hurts. This sucks.