Believe to Achieve

Very achy lower back. Combi  patch bringing out the adrenal shut down.  I not last two days on it then felt dizzy and keyed up. Then burning nerve pains.  So since off more aches   Especially feet Amd lower back and sit bones and sides of hips deep like nerves.   Felt really achy and hard to pick up pace.  Really need to come off sugar.  Amd lots of other foods.  3 percent for 3 miles. 36 min.  Walked a lot at beginning.  Brief at 6.5.  Mostly 5 -5.5.  Then 1 percent for some walking then jogging. Then 2 percent. Then ended walking while figuring out my vasa account really slowly. Like 2.5 mph. Courtney swimming here. 

0.63. 5 mph to fiive min.  2.5 min 5.2 potty

5.2  x 2.5 min    Then increase by 0.2 mph until 30 min total  so 22:27 for 2.14 miles this section  water   Stretch   Inner thigh attachement pain  sit bones   Last couple five min on last min i I ncreassd pace  to 6.7 mph  x 1 min amd 6.8 mph  

start back up at 6.2 mph then x 4 min  1 min at 7 mph   6.4 x 4   Min  1 min 7.2 mph. 6.6 x 4 min  1 min 7.4 mph   4 min 6.8 mph  1 min 7.6-7.8 mph  2.25 miles 20:14   9 pace average 

2 warmup walking and slow jogging 28:30.  5 incline.   Achy.  Then with Kim we did 7-15 percent incline.  One min on /offs. 4.5 mph until 14 percent I did 4.7 mph  all with 3 mph walk.  Didn't ever stop.  Last 15 Percent actually 30 seconds on /off x 3.  Done at 5 mph.  Upper to next percent on the rest. So started 7 incline. 3 mph walk x 1 min.  Then 7 incline 4.5 mph. X 1 min. Then 8 incline x 1 min 4.5 mph jog etc. as above. Got to 1.35 miles 18:35 .  Kim's tm a little ahead so started at 45 seconds when hers was at a minute.  Walked until 24 min 5 incline. 3.6 mph.  Great work out.  Sweat Amd heart. Two hydro massages after. 

Walk jog. Fast minutes x 5 at 8.8.  Three incline for jogging. Lots of variation while hoping Scott Mumford runs sub 3. Got me pumped up so got some adrenaline and felt great !  On drive over right hip bugging by sacrum. But really didn't act up just dull ache on and off.  No hamstring pain or sit bone pain.  Yay. Defintely off with walking pain like a 2-3 constant in right sacrum