Progress report #2…

Ok, so this week wasn’t great, [tag]fitness[/tag]-wise.  I didn’t get to the gym as often as I’d planned to or do all the workouts in my program.  I did manage to get in 2 runs though, which is good, for a total of 5 miles.  Somewhere along the line though I pulled a muscle in my back, most likely through doing a lifting routine wrong.  I was in agony for about 2 and a half days with this really sharp pain in the middle of the left side of my back, right below my shoulder blade.

The pain didn’t abate until last night when Karen (I owe you a couple for that, sweetie) gave me a gentle backrub.  This was also how we figured out that I’d pulled a muscle because she could feel the obvious swelling where the pull was.  It’s not all better yet, but it doesn’t hurt anymore.  It just feels a bit tight.

In spite of these minor failures I still dropped some weight.  As of this morning I’m at 155.5 lbs.  I haven’t been below 155 lbs. in at least 10 years, so this feels like quite an acheivement.  The other thing that feels like an acheivement is my [tag]running[/tag] progress.  I switched up my running program from what was a pure endurance regimen to give a shot at the Couch to 5K program from Coolrunning.com.   Since I’ve been running for a couple of months regularly I stepped it up a notch to meet my fitness level, which is somewhat higher than the audience they’ve designed the program for.

This week’s running plan was to warm up with a brisk walk for 5 minutes.  For me a brisk walk is at a 4 miles per hour pace.  From there I’d run for 60 second intervals with 90 seconds of brisk walking between.  Since I’d already been running for a bit I set my running pace at double my walking pace, or 8 miles per hour.   I finished up with 5 minutes of cooldown – half at my 4 mph pace and the other half at a casual walking pace of 3 mph.  Altogether this results in just over 2.5 miles distance covered and 30 minutes of a fairly intense workout.  This week I’ll shift up to 90 second running intervals – provided I don’t pull or strain anything else.

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