My last appointment canceled on me upon arrival and the mom insisted that I charge for the full hour. According to my student, I should do what the mom says or there will be "World War III."
Anyways, I now have some time to refuel with some simple carbohydrates (a banana should suffice), then do a short tempo run on my scheduled "cross-training" day. I always do my tempo runs on either a treadmill or a track because it's easier to gauge my speed.
Update:
24 Hour Fitness - Treadmill
3.00 miles - 0:24:19
7.0 mph at a 1.0 degree incline for 10 minutes.
After 10 minutes, increase speed by 0.1 mph for 1 minute.
Continue to increase by 0.1 mph for every minute afterward until pre-determined time or distance.
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