219 when I woke up this morning and 218.5 after the run this evening.
Before running tonight I did a 2.5 minute warm up walking at 5% incline – 0.16 miles.
Run was extremely good – my wife was out tonight with friends and I didn’t get on the treadmill until after the kids were in bed so I couldn’t put on headphones – this made it tempting to not push too hard but I managed to fight off that impulse put in a very solid effort.
I started by alternating 1 minute stretches at 8 mph and 9 mph and pushed that out to 17 minutes and then after that I had a total of a couple minutes at 6 mph several more at 8 and 9 and a few at 7 and 7.5. In the end a total of 4.16 miles in 30 minutes – no troubles or pains – fantastic!
Weight was also back down to the pre-visitors level so now I can start pushing down again. Have to stay smart and watch what I am doing though.
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