Friday 10-31

Day off

Resting legs/body for the long run tomorrow.

Stretching and light core after work.

Thursday 10-30

Thursday
Weights/Strength training- 60 minutes
Walked 25 minutes
15 minute cardio on bicycle in gym
Stretching

Wednesday 10-29

Wednesday

Ran with group:

2x1 mile with 1 minute rest between
(10:29,10:25)
5 minute rest
4x800 with 1 minute rest
(5:05,5:00,5:00,4:59,4:55,5:00,4:55,5:00)
2x20 dynamic leg swings
Stretching

Tuesday 10-28

Tuesday

Ran 4 miles -easy and slow pace
situps, core, pushups
stretching

Monday 10-27

Monday

Ran 10 minutes as slow warmup
Ran 15 minutes of hills with group
Ran 15 minutes as slow warmdown
Core exc, situps, pushups
Stretching

Sunday 10-26

Sunday

Stretching
Situps, pushups, core exc.

Saturday 10-25

Saturday

Ran 12 miles with group
Averaged 12 minute pace.
Felt good, no problems, staying positive.
Stretching

Friday 10-24

Friday

Day off.

stretching and light core at home after work.

Thursday 10-23

Thursday
Weights/strength training- 25 minutes
ran 3 miles-easy slow pace
Core and stretching

Wednesday 10-22

Wednesday
Ran with group:
5 x 1200s with 90 second rest between
(7:35,7:25,7:21,7:00,6:34)
10 minutes total of slow jog/walk warmdown
2x20 dynamic leg swings
core, situps, and stretching at home

Tuesday 10-21

Tuesday
Ran 3.5 miles -easy and slow

PM:
Walked 45 minutes
Stretching

Monday 10-20

Monday

AM:
Ran 10 minutes as slow warmup
Ran 25 minutes of hills with group
Core exc. and stretching with group

Felt good.
PM:
Walked 60 minutes

Sunday 10-19

Sunday

Needed a day off( mentally) from exercise.

Start fresh with usual schedule on Monday.

Saturday 10-18

Saturday

Ran 11 miles with group

Great weather. Started slow and picked up effort last few miles.

No problems, felt good, recovering well.

Friday 10-17

Friday

Taking it easy for the day.
Stretching and light core exc. after work.

Thursday 10-16

Thursday
15 minutes of situps, pushups, side planks and core exc.
Stretching

Wednesday 10-15

Wednesday

Ran 3 miles in total with group: 1 slow, 2 faster. ( 8x 400 meters with 90 second rest between)
400's: 2:25,2:22,2:21,2:16,2:09,2:09,2:05,2:01. Tough workout, but fun.

Core Exc. with group

Feeling good, no problems.

Current weight : 227 pounds. 53 pounds lost since May 5th,08.

Tuesday 10-14

Situps, core, stretching
Walked 35 minutes

Monday 10-13

Monday
Ran 10 minutes as slow warmup
Ran 20 minutes of hills with group
Situps, pushups, and core exc. with group
Stretching

Sunday 10-12

Sunday
Walked 65 minutes
Situps, core, stretching

Saturday 10-11

Saturday

Ran 10 miles with group (2 hours and 2 minutes)
Felt good, no problems, staying positive.

stretching and taking it easy for the rest of the day

Friday 10-10

Day off
resting legs
stretching and some light core after work.

Thursday 10-9

Thursday

Ran 4 miles
situps, core, stretching

Wednesday 10-8

Wednesday
Ran 4 miles with group: 1 mile slow, 2 miles faster, 1 mile slow
Core exc and stretching with group

Tuesday 10-7

Tuesday
Situps, core exc.
Walked 65 minutes

Monday 10-6

Half point of my 100 pound Weight Loss goal

New Weight on 10-5-08: 228
Original Weight on 5-5-08: 280
Weight loss of 52 pounds, 18.5% of original weight

From waist size 42 to comfortable 38.

Feeling good, no problems, staying positive. Continuing with running, walking, core exercises, and portion control. Still averaging 8-9 pounds loss each month.

Monday 10-6

Monday

Ran 10 minutes slow as warmup
Ran 20 minutes of hills with group
Core ,situps, and stretchign with group

Sunday 10-5

another easy day. Visiting my nephews in Minneapolis.

Saturday 10-4

Saturday

taking day easy, recovering from 10 mile run on Friday.
Situps and core in the morning.

Will do some walking on Sunday.

Friday 10-3

Friday

Ran 10 miles before going to work. Had to start at 5:45 AM.
first 10 miler under 2 hours(1:51). The cool weather and weight loss together are working their magic I guess.

Felt good, no problems, staying positive.

Flying in the afternoon to see my new baby nephew.

Thursday 10-2

Thursday
Walked 75 minutes

Wednesday 10-1

Wednesday
Ran with group: 4x1 mile repeats with 3 minutes rest between. I averaged 9:40 minute pace. That's fast for me!

It felt good, no problems.
Core, situps, stretching with group

great cool and dry 60 degrees, maybe that helped too.