How I feel after an OTF workout. 

July update

Just a few updates:
1. Last month I went back to Missouri for Joe's grandma's funeral and for a weekend lake trip. I ran 3 miles on the treadmill twice in the hotel and did a workout (ran an 8 minute mile) on the lake trip. I also went to OTF 2x in Rock Hill while I was there. A year ago, I would have used that time as an excuse not to work out, or at best maybe did 1-2 treadmill workouts.

2. I went with my friend to work out at her local OTF so she could try her first class. It was fun!

3. Last week was one of my highest calorie burn weeks at OTF so far. I did two 90 minute classes (one was my highest calorie burn ever - 772 calories), four regular 60 minute classes, a slow 3 mile jog, and a rest day. I burned about 3,150 calories that week. The lady on the treadmill next to me in one of the 90 minute classes gave me a nice compliment because I ran the whole time and didn't walk except walking recoveries. We had two 5.5 minute runs for distance and I did really well.

4. Yesterday, I just did a three mile walk, so essentially a day off. Today I had an outstanding workout coming back.  Here's the summary:

• I held all my bases at 6.5 mph and I didn't walk any. It has been a real struggle to move from 6/6.2 mph to 6.5 mph and today was a good day to do that. I had to bring my push pace down to 7-7.2 mph but that's ok. 
• I did the last All Out (45 seconds) at 9 mph!
• I did 20 then 25 lbs on single arm clean and press; 20 lbs on triceps extension, 20 lbs on single arm snatches. They were low reps but that's always a good time for me to work on increasing my weights. 

On my way to my goal of using heavier weights and my paces of 7/8/9.