I made one change in the routine. I thought 8mph was too slow for a high intensity workout so I increased it to 9mph so the interval looks something like this:
9mph - 1 minute
4mph - 1.5 minutes
10 mph - 1 minute
4 mph - 1.5 minutes
5 of those intervals with a 5mph for 3 minute warm up resulted in 28 minutes and 2.841 miles. And it kicked my butt. Incredibly a 5-6 mile run in good time is not as hard as that interval set-up was for me. So I guess doing the HIIT runs 4 times per week will do me some good.
I also weighed in today at 189. I ate very well tonight (actually past two days) and might celebrate with a couple glasses of Sauvignon Blanc.
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