Monday 6-29

Monday

Ran 10 minutes - slow warm up

Ran 30 minutes of hill intervals with group-tough workout, approx 3.5 miles

Core exc, situps, pushups, stretching

Ran 1 mile warm down

Sunday 6-28

Sunday

75 minutes of Yoga.

feeling good, may go to bed early tonight

Saturday 6-27

Saturday

drop back in milage- easy long run with group

Ran 8 miles ( 1 hour 23 minutes, 10:23, slower than usual), hot, already in the 80s at 6 AM with high humidity. Not much breez on the route.

Stretching

Friday 6-26

Friday

light core exc, 30 pushups, stretching

resting for long run on Saturday

Thursday

Thursday

Ran 5 miles-easy slow pace
another hot and humid morning
stretching

Wednesday 6-24

Wednesday

AM
Ran 20 minutes -slow warm up
Ran progressive 5k workout with group
hilly 5 k course, time: 26:30. Good time for me, tough, high humidity.
Core exc, sit ups, pushups, stretching with group

PM:
high temps over 100, did 3 sets of lower abs and core
rested , went to bed early

Tuesday 6-23

Tuesday

30 minutes strenght training-chest, lats

Ran 3 miles - easy recovery pace

Monday 6-22

Monday

AM:
Ran 15 minutes -slow warm up
Ran 30 minutes of progressive hill intervals-tough one
Ran 1 mile warm down
Core exc, planks, stretching with group

PM:

Walked 70 minutes
stretching

Sunday 6-21

Sunday

75 minutes of Yoga.

Saturday 6-20

Saturday

Long run with group:

Ran 10.5 miles in 1 hour 45 minutes(10 minute pace!, slowed down a bit, hot and humid run)

Stretching

Friday 6-19

Friday

Day off! Resting legs for long run on saturday

Thursday 6-18

Thursday

AM:
Ran 6 miles -easy slow pace
Stretching

PM:
30 minutes strength training: biceps, lats
20 minute walk

Stretching

Wednesday 6-17

Wednesday

Ran 1 mile -slow warm up
Ran 2 mile time trial with group: 16:41, 40 seconds improvement from 17:20 6 weeks ago.
Ran 1 mile -warm down
Core exc, planks, pushups and stretching

Tuesday 6-16

Tuesday

Strength training- 30 minutes: chest, tricpes

Stretching

PM:

felt tires after work, decided to have an easy evening and go to bed earlier than usual

Monday 6-16

Monday

AM:
Ran 15 minutes -slow warm up
Ran 2 x 10 minutes of speed intervals( medium effort) with 5 minute rest

Ran ~15 minute warm down

core exc, strtching with group

PM:
3x20 chest press
situps

stretching

Sunday 6-14

Sunday

75 minutes of Yoga, a lot more sweating than I anticipated.

Felt great, no problems, helped stretch hip flexors

Saturday 6-13

Saturday

Ran 11.5 miles with group ( 1 hour: 49 minutes, ~9:30 avg pace!, surprising, but still should have started slower)

very sunny and warm, took a lot out of me, humidity is high.

Stretching, stretching, stretching.

Focus on hydration for rest of the day.

Friday 6-12

Friday

Day off. Resting for long run on Saturday.

Thursday 6-11

Thursday

AM:
Ran 5 miles -easy slow pace
Stretching

PM:
30 minutes strength training: biceps, shoulders
60 minutes walk
stretching

Wednesday 6-10

Wednesday

AM:
Ran 20 minutes as slow warm up
30 minutes of progressive interval with group
Core exc, pushups, stretching

warm, humid, felt tired at end

Tuesday 6-9

Tuesday

AM:
Ran 5 miles-easy pace
Stretching

PM:
15 minutes on eliptical trainer
30 minutes strenght training: chest,biceps, triceps


focusing on eating more vegetables for lunch and dinner.

Monday 6-8

Monday
AM:

Ran 15 minutes as slow warm up
Group run: Ran 3 x7 minutes of hill intervals (hard effort)
Core exc, situps, pushups, planks with group
Stretching

PM:
3x 15 chest press, 3x15 lat pull down, 2x15 side crunches
Walked 30 minutes
Stretching

Monday 6-8

Monday

Orginal Weight on 5-5-08: 280 pounds
Current Weight on 6-8-08: 204 pounds
Total Wight loss: 76 pounds, 27% of original weight

pants size: comfortable in 34 waist, wearing some shirt in Large

Sunday 6-7

Sunday

30 minutes of aqua jogging

Stretching

Saturday 6-6

Saturday

Long Run with group:

Ran 12 miles ( 1 hour 52 minutes, avg pace 9:20 )
great negative split, warm but less humid than usual.

Stretching

Friday 6-5

Friday

Day off, resting legs for long run on Saturday

Thursday 6-4

Thursday

AM:
Ran 6 miles ( 58 minutes, 9:40 avg. pace)
Stretching, less humidity helped.

PM:
30 minutes strength training: compound leg and balance exc
Stretching

Wednesday 6-3

Wednesday

Ran ~ 2 miles as lsow warm up
Ran progressive 3 miles with group(9:30, 8:55,8:20)
Core exc, situps, plank, pushups, stretching with group

Ran 1 mile for warm down

Very humid, warm morning-

Tuesday 6-2

Ran 3.5 miles-easy to medium pace

30 minutes strength training( lots of abs, pushups, biceps,)

Monday 6-1

Monday

AM:
Ran for ~20 minuutes as slow warmup
Ran 25 minutes of 3 speed fartlek with group
Core exc, pushups, planks and stretching
Ran 15 minutes as slow warmdown

PM:
20 minutes on bicycle in gym
30 minutes strength training: lats, tricpes, biceps
30 minute walk