My back was killing me due to an exercise that I found I was doing wrong. The glute-ham raise I was doing by starting with a bent waist, essentially starting the exercise with a back raise and using 20 lbs. In this video, the guy demonstrates the correct way, he is not bending at the waist. What I did was still a good workout but it left my back ridiculously sore. It was Tuesday and I can still feel it this Friday morning.
On the track, I started with an up tempo mile, not as fast as I wanted to do, but really tiring in the high humidity. Then I followed with some 300s at 80% effort and a 200m a little faster.
Saucony Ride trainers on
1 mile - 6:50
2 x 300m - 46.5, 47.5
200m - 28I would have done more but I wanted to save my ankle. I think calf raises help my ankle and need to do them every workout. Still refraining from putting the spikes on. I brought 'em with me but decided to stay in trainers.
Today, bike up the hill and weights.
Still heavy, over 146 this morning but I'm back on a committed diet... but, yesterday after workout, I had a "junk food" dinner. My version of junk food: grapes and almonds.