Sunday 8-31

Sunday
Situps,core
Stretching
Walked 75 minutes
Stretching

Saturday 8-30

Saturday
Ran 10 miles with group
General Stretching
Dynamic stretches

Good run, no problems, feeling good, staying positive.

Next weigh inn is on September 5th.

Friday 8-29

Friday
Day Off-some stretching in the evening after work

Thursday 8-28

Thursday

Jogged easy for 30 minutes
stretching

Wednesday 8-27

Wednesday
Ran with group:
1 warmup mile
1/2 mile fast,1/2 mile slow
1 mile fast
Rest 4 minutes
1/2 mile fast,1/2 mile jog

Stretching and core with group
Great workout. felt good, I was able to run "faster" .

Tuesday 8-26

Tuesday
Ran 4 miles- slow and easy pace
Stretching

Monday 8-25

Monday
AM:
Ran 10 minutes as slow warm up
Ran 20 minutes of hills with group
Core exercises and stretching with group
PM:
Weight/Strength training-short cycle of 10 minutes
Walked on treadmill for 25 minutes

Sunday 8-24

Sunday
Situps, pushups, core
Weight/Strength training- 20 minutes
Walked 75 minutes

Saturday 8-23

Saturday

Ran 10 miles with group
Learned new "Dynamic Stretches for hips and hip flexors"
General Stretching

Feeling good, no problems, staying positive.

Friday 8-22

Friday
Day off
some stretching and situps in the evening after work.

Thursday 8-21

Thursday
Ran 3 miles, easy and slow
Situps, pushups, core
Stretched

Wednesday 8-20

Wednesday
AM:
Ran 3 miles with group( 3x1 mile" faster"with 2 minute rest)
Situps and core at home
Stretched

PM:
off-watching some Olympics, going to bed early and saving energy for next morning's workout.

Tuesday 8-19

Tuesday
AM:
Too much rain to go for a run
PM:
Weights/Strength training-20 minutes
Ran 3 miles
Stretched

very nice and cool breeze after the rain, it felt great.

Monday 8-18

Monday
AM:
Ran 15 minutes as slow warmup
Ran 20 minutes of hills with group
Core, situps, pushups with group
Stretching
PM:
Walked 50 minutes

Sunday 8-17

Sunday
Situps, stretching
Walked 75 minutes

Saturday 8-16

Saturday
Ran 8 miles with my group
Stretched

Feeling good, no problems, staying positive.

Friday 8-15

Friday
AM:
Situps, core, pushups
Walked 60 minutes

resting in the PM so I can have energy for the Saturday run with my group.

Thursday 8-14

Thursday
Ran 4 miles slow
3x10 seconds strides
stretching

Wednesday 8-13

Wednesday
AM:
Ran 4 miles with group( 1 slow, 3 at medium effort)
Slow jog after run for approx.10 minutes
Core, situps, pushups, stretching
Had a healthy smoothie(fresh strawberries and blueberries), with no added sugar and nonfat yogurt
Lots of water.
PM:
Weights/Strength training-20 minutes

Tuesday 8-12

Tuesday
Just stretching and situps. Taking it easy. Back on schedule Wedensday.
A nice change of schedule, I spent some time with my nephew Ziyad and had a good dinner with Fady, Hana, and Mona after work.

Monday 8-11

Monday
AM:
Ran 15 minutes as slow warmup
Ran 20 minutes of hills with group
Core and stretching
PM:
Situps, pushups
Walked 60 minutes

Sunday 8-10

Sunday
Situps, core exc, pushups, stretching
Walked 60 minutes

Saturday 8-9

Saturday
Ran 10 miles with my group
Stretched

Feeling good. Staying healthy and positive.

Friday 8-8

Friday
Day Off
just some stretching

Thursday 8-7

Thursday
Ran 3 miles nice and slow
Stretch

I felt really sleepy this morning, so I pushed the run to the evening.

Wednesday 8-6

Wednesday
AM:
Ran 3 miles
Stretched
PM:
Situps, core exercices
Walked 70 minutes

Tuesday 8-5

Tuesday
Weight/Strength training 20 minutes
Ran 4 miles
Stretched

Tuesday 8-5

Three month weigh inn point
1/4 of the way into this 12 month quest to lose 100 pounds(or more)

Here are the latest numbers
Weight as of 8-5-08: 247 pounds
Weight on 5-5-08: 280 pounds

Weight loss of 33 pounds, which is 11.7% of original weight.
Waist line: very comfortable 40, trying 38 in few weeks.

Monday 8-4

Monday
AM:
Ran 10 minutes as slow warmup
Ran 20 minutes of hills with group
Stretched
PM:
Situps, pushups, stretching
Walked 30 minutes
Stretched

Sunday 8-3

Sunday

Walked 70 minutes
Stretching

Saturday 8-2

Sarturday
Ran 8 miles
Stretching
Weight is fluctuating now between 246-248 pounds. Tuesday August 5th would be exactly 3 months from the starting point (May 5th,280 pounds). I'm looking forward to getting on the scale that morning.

Friday 8-1

Friday
Day Off
some stretching throughout the day