20 lbs in 30 days

Late PM - 9.25 on the Treadmill (1%).  9:05 avg pace.

AM - 35 min. walking on the TM (12%)

Noon - Speed on the Treadmill (1%) - 4 x 0.5 (9.7, 9.6, 9.5, 9.5 mph),  2 x 0.25 (9.8, 9.9 mph), 3.6 warmup, recovery & cooldown

Late PM - 4 miles on the TM (1%) - 8:44 avg.

Noon - Gorgeous sunny run out on the Parkway.  The wind made it a bit nippy, but at least now I don't have to ice my knees down.  8.10 miles at 7:52 avg pace.

Late PM - 4 easy on the treadmill (1%) - 8:47 avg pace

AM - 16 miles on the Parkway.  Felt like a mini-marathon in a way, you know the kind where you hit the wall with about 20% of the distance remaining.  Cold wind.  8:20 avg pace.

AM - 30 min. walking @ 12% incline

Noon - 5 miles on the TM @ 1% incline, steady ramp 6.3-8.2 mph

AM - Treadmill 1% - 2.0 warmup & cooldown, 3 x 6:58 w/0.5 recoveries

Late PM - Treadmill 1% - 6.0 @ 9:00 avg