Intu-Flow and C25K

Well, once again I missed posting yesterday Friday 20120831 but I did my assigned recovery workout. I did a nice twenty-four minute Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. This helped me tremendously as my lower back was quite sore from the previous day's sprinting and kettlebell swings. This made me feel a lot better. Then I undid some of the benefits by sitting on hard metal bleachers with poor, slumping posture as I watched Eastside High School get crushed in football by Christ Church.

The workout for today was Week Two Day One of Couch to 5K. As usual I warmed up with Intu-Flow and FitSugar's active warm up for running. I knew the intervals today would be longer than those of week one, but I didn't check exactly how much longer. After a brisk five minute walking warm up, they were six repeats of ninety seconds running and two minutes walking. I didn't pace myself as well as I did in my last couple of runs. Once I was done, I finished up with a five minute cool down walk. That left me a little more than a block away from home so my cool down was really about seven minutes.

Stage Distance Time Pace WU 363 metres 5:00 13:44 1 215 metres 1:30 6:56 1R 150 metres 2:00 13:15 2 223 metres 1:30 6:42 2R 155 metres 2:00 12:50 3 214 metres 1:30 7:00 3R 154 metres 2:00 12:54 4 192 metres 1:30 7:48 4R 145 metres 2:00 13:46 5 217 metres 1:30 6:52 5R 157 metres 2:00 12:40 6 201 metres 1:30 7:27 6R 0 metres 0:00 --:-- CD 371 metres 5:00 13:27 Total 2.03 km 19:00 9:21 inc WU/CD 2.76 km 29:00 10:28

Calories burned: 176

Calories burned (including warm up): 261

Once I made it home I completed my cool down with a fourteen minute Prasara Yoga routine. My lower back is looser but still aching as is my left ankle and achilles tendon. I know the aches and pains will get better if I continue my careful warm ups and cool downs. I really need to make time to ice my ankle after running. Tomorrow is a Prasara Yoga day.