I knew last night that I wasnt going to KW hills today, so with my bag packed I hit it and I hit it hard today.
2 miles warmup on the treadmill on 2% incline
3 min at 3%
3 min at 4%
3 min at 5%
4 min at 0%
Repeat ONE MORE TIME...
Then I cranked it all the way up to 15% incline and held on for dear life and just tried to stay ON the treadmill, walking it briskly at 4.5mph for 2 min.
Walked it out for 2 min at 0%
Then I cooled down running at about 9:40 pace for 15 min.
After that I decided since I had nothing pressing me to get out of there tonight, I hit the weights for about 30 minutes doing some back and shoulder work.
I was a sweaty mess indeed and it felt FANTASTIC! I got my mojo back thanks to Coach and his wise, wise, wise words...
After getting home, I just threw some Silk, 1/2 banana, a touch of vanilla and 5oz of plain 0% Greek Chobani yogurt into the smoothie maker and made 'dinner'. Nom Nom!