Oh, so much with the procrastination was I tonight. I had a stressful day at work , I self medicated with ice cream and I was feeling generally lumpy. A workout would feel, I was certain, just terrible. The couch, on the other hand, just perfect.

I hemmed and hawed. I went on-line. I watch some TV. I sloooowwwllly got changed into work out clothes.

At 8:00pm I finally dragged my still sort of unwilling self out the door, muttering to myself that I’d be glad I did when it was over. And, annoyingly enough, I was right.

I had a really solid workout tonight. I did about 5 minutes of walking to warm up and then did what I call the 5-3-1-1workout. It goes:

5 repetitions of 1 min run/2 min walk

3 repetitions of 2 min run/3 min walk

1 repetition of 4 min run/5 min walk

1 repetition of 1 minute of full sprinting

Including warm up and cool down I did just over 3 miles tonight. I think the walk/run intervals are really important for me as an overweight person. I get tempted to try to just run as long and fast as I can, but I know I need to be gentler than that as I get started…man, nothing makes me feel older than worrying about my knees.

I’m hoping that in the next month, I can switch the ratios of running and walking.