Metabo journal

ran 3 easy miles and walked one mile at the Capital high track.

Did 3 repititions of the 5-point interval run (3.5,5.5,6,6.5,7) on the treadmill. Walked at 4.0 for one of the sets which made the following mile more difficult.

ran the short loop at lunch

Walked one mile warm-up, ran 2 miles of 0.25 intervals (5.5/5.8/6.2/6.5) and walked 0.5 mile cool down. I made an attempt to do extra stretching (especially hamstrings) today because my flexibility has really decreased, and it wasn't good to begin with. I'm disappointed that I haven't worked out for 4 days due to school commitments, and I'm working to get on a more consistent routine through the end of the semester.

Ran reverse intervals on the treadmill starting with the fastest lap followed by 3 progressively slower laps (6.5/6.2/5.8/5.5). This was easy for the first mile, but challenging toward the end because my body wanted to slow down faster than I was letting it. Walked 1 mile total warm-up and cool down.

Ran the 3.6 mile loop during lunch. The weather was GREAT!

Ran 0.1 mph increases per 0.1 miles for 2 miles. Started at 5.5-6.4 and 5.7-6.6. Walked one mile  warmup and cool down.

Ran the 3.6 mile loop at lunch backwards from the normal direction. It was very windy, and the only good downhill slope was directly into a strong head-wind.

walked on the treadmill while studying pharm

Ran on the treadmill starting at 5.0 and increased 0.1 mph every 0.1 mile until 7.0 mph and held it there for 0.5 mile. Walked the rest.

Did the first half of p90X plyometrics, 5 pushups, 50 crunches, 30 oblique crunches, 1 x 20 sec. plank, walked one mile on the treadmill at 4% incline.

Gluts and hamstrings are SUPER SORE after yesterday's p90x workout. I know it was all the lunges because I could feel it yesterday. Today I walked a mile on a flat surface and 2 miles on a 6% gradient. My lower back has been bothering me and I couldn't get it to relax for most of the day.

Instead of changing pace for 0.25 mile intervals, I changed the gradient from 1-4% grade over a one mile distance. I was only able to run 2 miles and walk one because my legs and gluts were still really sore from Monday.

Ran halfway with J4b on the green belt and walked the other half while talking and catching up. We saw a blue heron on the Boise river that was huge.The goal was to get a calorie deficit going into the big feeding frenzy!

Ran 3 miles at a 6.0 mph pace and walked 0.5 miles. It felt like a slower pace than it used to, I think because I've been doing some interval training and running at a faster pace than feels comfortable for me. I also did a yoga video this morning to try to loosen up my lower back and laid for almost an hour on a heating pad. PA school is taking its toll on my body.

Couldn't sleep much this morning, so I got up and did my yoga video before going to class. Ran the short loop at lunch.