Dead phone = long run

Music definitely sets the mood for a work out. I know some may say you should be motivated enough to push through, but for me that's not the case. I completed my 5k today in an hour because I ran 2 miles in 24 minutes… average pace of 11.9 ish minutes per mile and walked the third mile super slow and need to tinkle before my run but didn't ( does that count as running with weights? lol). I took a new route again but this time it was on the roadway and not an actual running park. I'm addition to this, I cycled 2 miles in 10 minutes as a warm up to my work out.

I'm already on day two of my work out and noticed the following improvements:

I can go longer when doing my HIIT.
My stretching is better.

I'm also learning how to effectively plan my pre and post work out meals to get the appropriate type of energy for each phase. Complex carbs to before a workout, simple carbs go after. I've upped my protein shake amount to two a day.

So for the next couple of weeks the goal is to do 3 days train, one rest day and three days training again. In other words I will be training each body part twice a week. I think this will help ensure I get all my workouts areas situated. I also dropped my weight and increasing my sets. I may start adding some movements in between sets in that thirty second period to keep my heart rate elevated.