I did design a new workout. Since I don't have the world's smartest treadmill, I have to do a lot of the thinking for it. However, I may have found a schedule I can live with. I went back to a walking. This is the change:
I have set my treadmill at the lowest setting which is a little more than a leisurely walk. (1.5) 20 minutes at greatest incline, 20 minutes flat, and then 13 minutes at incline. Then, in the last seven minutes of the walk I increase the intensity one click each minute until I am walking at a pretty quick pace (2.9) the last minute. I plan on doing that for a week.
Every seven days I will increase my speed by one click for the 53 minute walk, which in turn will increase my "sprint" at the end of the walk.
I want to remember that changes in my body are going to come and most likely go, but that feeling of being able to actually run 3, 4 and hopefully someday 5 miles in an hour will be awesome.
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