Day 8, 8% of days done!

Maintenance run today. I had to get to the library on campus, so got into about 20 minutes of powerwalking before hand as a warmup. Then I did some weights:

3 x 10 pushups

3 x 5 pullups

5 x 20 (various) ab exercises

2 x 12 shoulder press (30 lbs)

2 x 10 bent-over row (30 lbs)

2 x 10 back extension

3 x 12 calf raises (single leg, body weight)

2 x 10 squats (25, 35 lbs), then 1 x 20 squats (45 lbs)

Then I ran 2 miles on the indoor track in just under 16 minutes. I got tired of counting laps though (forgot my watch) , so I switched to the dreadmill. I first did 5 x 5 minute intervals (2 miles total) of:

15% incline at ~20 min/mile pace

2% incline at 8:40 min/mile pace

10% incline at ~16 min/mile pace

15% incline at 19 min/mile pace

1% incline at 8:40 min/mile pace

Then followed up with 1 mile at 8:00 min/mile pace, then another 0.5 mile slowing to ~9:40 min/mile by the end. Total was 5.5 miles.

9 runs/8days