Wednesday 12-31

Wednesday

group run:

AM:
Ran 4 miles @ 10:00 pace
Felt good maintaining that pace with no problems. I could have gone faster but wanted to save legs for next workout.
Core exc+ stretching with group

PM:
Ran 5 miles- easy slow pace(avg. 11:20)
Core exc.+stretching

Tuesday 12-30

Tuesday

Strength training/weights including core exc-60 minutes
Ran 5 miles-11:15 avg.pace

Stretching

Monday 12-29

Monday

Ran 10 minutes as slow warmup
Ran 20 minutes of hills with group
Core exc. with group

Stretching

Sunday 12-28

Sunday

Resting legs, no running today.
3 sets of core exc including planks and pushups

Stretching

Saturday 12-27

Saturday

Long run with group

15 mile route

Ran ~14 miles in 2 hours:47 minutes( avg 11:55 pace)
Walked ~1 mile.
Tough run; starting temp at 6 AM was 70 with high humidity, temp at end was 75 with wind.

Big storm coming to cool us down. I hope we have more consistent cool weather.

focus on replacing fluids today.
Stretching

Friday 12-26

Friday

Walked 65 minutes
Core exc.+ stretching

Thursday 12-25

Thursday

Slept in( for a change)

Strength training/weights -60 minutes
Ran 3miles-slow pace

Stretching

Wednesday 12-24

Wednesday

jogged 5 minutes as warmup
Speed intervals with group:

4x1 mile repeats with 90 second rest between
9:56,9:52,10:23,9:43

Core planks and stretching

glad this one was over, felt a bit tired toward the end.

Tiuesday 12-23

Tuesday

Strength training/weights- 60 minutes
Ran 3 miles-easy slow pace

Stretching

Monday 12-22

Monday

Ran 15 minutes as slow warmup
Ran 20 minutes of hills with group
Core exc, stretching at home

Very cold , temps in the 30s
Feeling good

Sunday 12-21

Sunday

Strength training/weights-30 minutes
Core exc+situps
Stretching

Saturday 12-20

Saturday

Long run with group:

Ran 10 miles
~1:52( 11:10 avg.pace)
unusually warm, temps in the mid 60s and muggy

Still felt good with no problems.
Stretching
2x15 leg swings

Friday 12-19

Friday

Day off.

Thursday 12-18

Thursday

Ran ~ 3 miles- easy slow pace

Walked 15 minutes to gym
Strength training/weights-60 minutes
Eliptical trainer-20 minutes
Walked 15 minutes to home

Stretching

Feeling good, no problems, staying positive.

Wednesday 12-17

Wednesday

Ran ~4 miles:
1 mile as slow warmup
Speed intervals with group:
8x 400s with 1 min. rest
(2:24,2:19,2:14,2:14,2:14,2:11,2:07,2:01)
5 min rest
1x800
(4:12)
Jog back 1/2 mile

Core exc., pushups, stretching with group
another cold run, felt good, no problems.

Tuesday 12-16

Tuesday
AM:
Ran 4 miles-easy and slow pace
Cold temp outside
Felt OK, no problems
Stretching
PM:
20 minutes on eliptical trainer
Strenght training/weights upper body +core -60 minutes

Monday 12-15

Monday

Ran 10 minutes as slow warmup
Ran 25 minutes of hill intervals with group
Core exc, pushups, stretching with group
4x15 leg swings

Sunday 12-14

Sunday
AM:
Core exc, planks

PM:
Ran the Jingle Bell 5 miler
45:12(9:03 avg.pace)

Surprised myself with this time.
feeling good, no problems, staying positive.
Stretching

Saturday 12-13

Saturday

Long run with group:
Ran 13 miles. 2 hours, 21 minutes( negative split)
avg. total pace: 10:50!!
General stretching and 4x10 leg swings

Great effort and pace control. good predictor for the actual half marathon in 4 weeks.

Staying positive,healthy, and focused on more weight loss before race day and obviously after.

Friday 12-12

Friday

Core exc. at home after work
relaxing, resting legs for long run on Saturday
will be running the jingle bell run 5 miler on Sunday too.

Thursday 12-11

Thursday

Strength training, chest, arms, back including core exc-60 minutes
Ran on treadmil at 5.5 speed for 18 minutes, 6.0 speed for 2 minutes

Still recovering from cold, but much better.

Wednesday 12-10

Wednesday

Sore throat, lots of sneezing. took the day off.
Will be back on schedule as soon as possible.

Tuesday 12-9

Tuesday

Strength training/weights including core exc-60 minutes

mostly isolation on chest and back+core exc
Tough workout, felt good overall.

Monday 12-8

Ran ~4 miles including:

6x 2minutes(medium pace-) with alternating 2 minutes (easy pace)

Felt good, no problems.

Sunday 12-7

Sunday
Cross-train day
Core exc.
30 minute walk ( from home to gym and back)

In gym:
15 minutes on eliptical trainer
20 minutes of strength training/weights ( chest, biceps, triceps, lats)
15 minutes run/walk with various speeds on treadmill

Saturday 12-6

Saturday
Ran 8 miles-step down in mileage this week!!
good avg.pace: 10:45
Stretched
2x10 leg swings
Feeling good, no problems, recovering well.

Friday 12-5

New Weigh In Day

It's the fifth of the month... time for a weight update

Original weight on 5-5-08: 280 pounds
Current weight on 12-5-08: 220 pounds.

60 pounds lost.
40 pounds left to reach the goal of 180 pounds.

Percentage lost: 21.4%

Pant size: from 42 to currently loose 38. Probably need size 36 with a relaxed cut.
Shirt size: most shirts were xxl, now most are xl.

Thursday 12-4

Thursday

Warmup on eliptical trainer-10 minutes
Strength training/weights including core exc-60 minutes
Cardio warmdown on treadmill+eliptical trainer-15 minutes

Stretching

Feeling good, but not much energy left.

Wednesday 12-3

Wednesday

5 min jog as warmup
Threshold(medium pace) Intervals with group:
2 miles-20:23
5 minute rest
1 mile-9:20
3 minute rest
1/2 mile -4:10
core exc,pushups, stretching with group
1 mile warmdown

Tuesday 12-2

Tuesday

Eliptical trainer-warmup for 10 minutes
Strength training including core exc and weights-60 minutes
Stretching

Monday 12-1

Monday
AM:
Jogged ~20 minutes as slow warmup
Ran hill intervals with group:
4x5 minutes of hard effort on hills with 90 second rest between
Core exc,pushups, stretching with group