It wasn't easy, being home alone, I could have easily talked myself out of the workout, but I got myself motivated to go do the run which was the most important workout in my mind today.
Much cooler temps today was motivating. Yoga was a little hotter than I would have liked but it wasn't unbearable. Good stretch that my body definitely needed and I'll be glad when my boss starts doing it twice a week. It was a little uncomfortable on the knee, but not too much I couldn't push through it. And unlike my foot it's a temporary injury that won't hurt me in the long haul.
Tonight's run was better than I expected. My last interval run was 3 weeks ago and I had worked my way up to 10 intervals. I should be up to 16 this week, but I decided not to over-do it. So I stuck to 12. My overall stats for the run were 1hour, 6minutes & 40 seconds; 4.66 miles total; overall pace of 14:17/mile.
http://nikerunning.nike.com/nikeplus/?l=runners,runs,821960940,runID,1477194402 (This is the nike link for my run)
My best interval was a 9'19"/mile pace and my slowest was 10'47"/mile pace. Now if I can translate this to my race I should easily be able to come under 3 hours for the half.
Now my diet was better than yesterday for sure.
I met my fat, cholesterol & fiber goals. I went over my cals and sodium (although not as much as yesterday). I still need to take in more protein, potassium, calcium, magnesium, folate & iron. It would appear supplements are in my future.
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