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Message: [QUOTE="Chin Diesel, post: 3829704, member: 34"] Nice work. I did a 5 minute warm up with one of 1.0 and speed of 3.0 for first minute, 3.1 for a minute and then 3.3. Walked first 7 minutes and then ran for three at 4.5. Kept a 7/3 walk/run ratio and bumped run up to 4.6. Got 3.62 miles in an hour and then slowed it down for a cool down and ended up with 3.75 in 65 minutes. Nothing spectacular but I got first 3 miles done in under 50 minutes. That's a 7 minute improvement fr beginning of month. Goal is by end of February to get below 16:15 miles. I'm going first 4 months before I check any vitals for improvement on blood pressure. I can definitely feel shorts getting looser. Doing 30 or 35 pounds on bicep curls and easy bench numbers. Have been doing basic squat, deadlift and clean and jerk but form is more important than weight right now. Most importantly no pain in legs or feet. [/QUOTE]