I haven't really lost much weight. Right now I'm at 191, so I think I've lost two pounds in the past three weeks. Of course, I had the kidney stones or something else that felt pretty bad this past week.
That being said, I got in a 13 minute HIIT workout on the treadmill on Friday. On Saturday, I went back to the gym and decided on the spur of the moment to see how fast I could do a 5k (3.1 miles) run. I thought I'd warm up for five minutes or for the first half mile, then run as fast as I could until I had reached 3.6 miles, then subtract the five minutes from my end time.
After the five minute warm up time, I decided that I wouldn't go 3.6 miles and subtract the time, but would include the warm up into the total, so I'd only have to run 3.1 miles--but my time would be tad slower because of warm up is done at a slower pace. I decided this because I was feeling a little tired (probably because of the HIIT workout the day before). So I ran the 5k as fast as I could and got done in 27:38, which is faster than I've run the same distance in the past two years at least. I wonder what I could have done had I not been tired!
Not to brag. I just felt pretty pumped about it.
(Oh yeah, for those who don't know, HIIT stands for High Intensity Interval Training.)