Let's hear it for Interval Training! I recently started training in 5 min intervals by running for a couple minutes then walking the balance of 5 minutes and repeating.
So, today I just did 5 minutes run/walk intervals 33 times and set a new PR in the 1/2 marathon with an 8 min 5 sec improvement over my previous best set in Virginia Beach, VA two weeks ago.

My final time was 2h 46m 15s for a per mile pace of 12:41

I think I took first for men aged 41 who weight over 250 pounds :)

I'm a bit unsure about the bench press contest in Tennessee on Oct 6th but I've still got a 5k this Friday and another 1/2 marathon in 7 days to help me make weight.

SEPTEMBER CHALLENGE!
50 miles running (40.99 miles over 7 sessions)
40 miles biking
10 lifting workouts (3 so far)
Restart Shorin-Ryu Karate - 6 dojo workouts (2 so far!)

2007 Goals & a bit of '08
1. St Louis 1/2 marathon on 3/25 *Done* - 3h11m09s
2. St Louis 1/2 marathon on 4/15 *Done* - 2h57m17s
3. Manitoba 1/2 marathon on 6/17 *Done* - 2h55m56s
4. Complete PikesPeak Ascent8/18 *Done* - 9h02m06s
5. Rock n Roll 1/2 marathon 9/02 *Done* - 2h54m20s
6. Lewis&Clark 1/2 marathon 9/16 *Done* - 2h46m15s
7. Twilight 5k Run in Belleville 9/21
8. City of Roses 1/2 marathon on 9/23
9. Kansas City 1/2 marathon on 10/20
10 Gateway 1/2 marathon on 11/11 ###Cancelled###
11 Las Vegas 1/2 marathon on 12/2

2008 (in planning stages)
1. RnR Full Marathon in AZ 1/13 - 39.3 Desert Star VB07+AZ08M
2. Nashville, Tenn, CM1/2 on 4/26 - I Rocked 39.3 AZM+CM1/2
3. Pikes Peak Ascent in 6.5 hr or less, August
x. Virginia Beach RnR1/2 on Labor Day - 26.2 Musical MilesCM1/2+VB1/2

Golden Note – SD + CMM
Silver Note – AZM + SD or AZM + CMM
Triple Crown – 3 RnR events
Grand Slam – 4 RnR events
Rock Star – All 5 RnR events – 111 (106) in 2006