This could be the day...I get back on track, reset for 7 days

RUN 55 mins and 5.5 miles?
BIKE about 5.5-6 miles

Woke up back on track, haha, then headed to the track for a run. Me, BE, and MS this time doing a workout BE mapped:
4x200 (100)
3x400 (200)
2x600 (200)
1x800 done!

We had a 1 mile WU and a 0.5mi CD? I don't have the garmin data loaded yet, I left the charger at home. I turned on GLASNOSS satellite to see if I could increase the tracking accuracy but I'm not sure it did. The garmin said 6 miles at the end, but my math notes suggest closer to 5.5 miles.

The intervals felt great, I pushed a bit and got the HR up into the 160s with no ill effects.

Later to Dr L, who said my lower back was "flat from 2-5" and the dog bite site still a mess of tissue damage. I didn't mention the upper back stuff, it's really improved with the postural exercises. Even though I've been hit or miss on doing them. The sharp stabbing pain has been pretty absent lately, even with all the running over the weekend and the driving to home and back.

So this catches me up for the visit home weekend! I don't have much to do at work today, hence these posts. Ugh. Rather be working though.

I'm also working on changes to the nutrition plan. More protein, less grains. See what happens. I've been on this pattern for April, May, and June and I don't feel great on it. So changes.
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Today at work a woman in scrubs saw me come out of the break room and said to me as a bit of joke that "I need to workout more", she laughed, then said "no I'm kidding you obviously work out a lot". Huh? I'm wearing post Dr L running shorts and tech T (MiTi!). I'm not feeling particularly athletic right now, and worse yet I was carrying a coffee mug of azuc and BS and creamer. Ugh.