Sunday 11-30

Sunday

Situps, core, pushups, stretching

Traveling back to Houston

back to normal schedule on Monday

Saturday 11-29

Saturday

Ran ~ 12 miles -long run pace
rolling hills for most of the run
did well, feeling good

Friday 11-28

Friday

Ran 5 miles
Stretching

Thursday 11-27

Thursday

Traveling for thanksgiving
No workout, spending time with family

Wednesday 11-26

Wednesday

Jogged 1 mile as warmup
Speed Interval workout:
3x800m, with 1 min rest
(4:34,4:34,4:32)
5 min rest
2x800m,with 1 min rest
(4:24,4:22)
5 min rest
1x800
(4:11)
Stretching calves, hamstrings, back, and quads.
4x15 leg swing stretches

Tuesday 11-25

Tuesday
Weight/Strength training including core-60 minutes
Stretching

Monday 11-24

Monday
AM:
jogged 10 minutes as warmup
Ran with group:
6x3 minutes of hill intervals(medium to hard effort) with 90 second rests
Core exc and stretching with group
tough workout but I did well actually.
Should go for a walk in the evening

PM:
Walked 60 minutes

Sunday 11-23

Sunday

Took the whole day off. Need to recover and mentally relax a bit from exercise.

Saturday 11-22

Saturday

Ran 13 miles with group
2 hours:19 minutes (10:54 avg.pace )
2x10 leg swing stretches
General stretching

Feeling good, no problems, focusing on the Houston Half Marathon on 1/18/09

Friday 11-21

Friday
taking day off. resting for long run on Saturday.

Thursday 11-20

Thursday
AM:
Ran 5 miles - 11:00 min.avg.pace
Situps, pushups
Stretching

PM:
Weights/strength training-30 minutes
Stretching

Wednesday 11-19

Wednesday
AM:
jogged for a hort warmup
Intervals with group:
3x(1 mile,1min rest, 400 m) with 5 min rest between sets
Mile: 9:45,8:45,8:47
400's: 1:58,2:05,1:58
Core exc. with group
tough workout, put a lot of effort in this, felt good but also "done" at the end.
Stretching

Tuesday 11-18

Tuesday
AM:
Ran 4 miles-easy and slow pace
Stretching

PM:
Weight/Strength training-60 minutes
Stretching

Monday 11-17

Monday
AM:
Ran 15 minutes as slow warmup
Ran 20 minutes of hills with group
Core exc, stretching with group
4x10 leg swings

PM:
Situps, pushups, core
Walked 60 minutes

Sunday 11-16

Sunday

taking the whole day off.
Just some stretching in the evening

Saturday 11-15

Saturday
AM
Long run- Ran 13 miles with group
2 hours:28 minutes ( ~11:22 avg pace)
2X 20 leg swing stretches
Stretching calves, hamstrings, quads, back

Recover

PM:
Walked 60 minutes-slow and easy

Friday 11-14

Friday
AM:
Ran ~ 6 miles -slow and easy pace
Stretching

PM:
Off. Just stretching after work. Need energy for Saturday's long run.

Thursday 11-13

Thursday

Strength/weight training including core- 60 minutes
Walk/jogging-30 minute total

Stretching

Wednesday 11-12

Wednesday

Speed intervals with group (1600,1200,800,400) with 3 min. rest between
1600- 10:10
1200- 7:25
800- 4:27
400- 1:59
Warm down with ~1 mile jog
2x 10 leg swings
Stretching

Tuesday 11-11

Tuesday

AM:

Ran 4 miles-easy and slow.
Stretching(calves, quads, hamstrings,back)
feeling good.

PM:

Weights and strength training including core exc.-60 minutes in gym
Stretching

Monday 11-10

Monday

Ran 15 minutes as slow warmup
Ran 20 minutes of hills with group
5 minutes of core exc, situps, pushups with group


Stretching

Sunday 11-9

Sunday

AM:
Easy jog-20 minutes
6x10 second strides
Stretching

PM:
Ran 3 miles easy and slow
Walked 15 minutes

Saturday 11-8

My birthday

AM:
Ran 8 miles with group
2x20 leg swing stretches
General stretching
Got a massage

PM:
Walked 30 minutes

Feeling good, no problems, staying positive.

Friday 11-7

Day Off

Easy walk- 30 minutes

Thursday 11-6

Thursday

Weights/Strength training including core exc-60 minutes
Walked 35 minutes

Wednesday 11-5

New Weight

Original Weight on 5-5-08: 280 pounds
Current weight on 11-5-08: 226 pounds.

Weight loss of 54 pounds, 19.3% of original weight.

Original pant size: 42, now wearing pant size 38 which feels a bit loose.
I'll try pant size 36 in few weeks.

Wednesday 11-5

AM:

Ran with group:tempo run of 4 miles.
5 minutes of Core exc, situps, pushups
Stretching

PM:
Walked 60 minutes

Tuesday 11-4

Weights +core exc.-60 minutes
35 minute cardio in gym-( 20 minute walk,15 minute jog)

Felt good but with little enrgy left.

Monday 11-3

Monday

AM:
Ran 15 minutes as slow warmup
Ran 4x5 minute of hill repeat intervals with group(hard effort up and down the hill),
total=20 minutes of hills
Ran 15 minute as slow warmdown
5 minutes of core exc. with group
Stretching

PM:
Walked 70 minutes

Sunday 11-2

Sunday

Core, Situps, pushups

Stretching

Saturday 11-1

Saturday

Ran 14 miles with group
2 hours, 46 minutes ( 11:51 avg. pace)

2x10 leg swing stetches
10 minutes of leg, calf, and back stretches.

Feeling good, no problems.

14-15 miles will be my maximum this year until I lose all the weight I want to lose.