Thursday 12/31

Thursday

Ran easy 4 miles. felt a bit tired. will monitor energy level and adjust next few days.

may need more rest and recovery runs.

Wednesday 12/30

Wednesday

Ran 1 mile warm up
Ran 6 miles-threshold pace(9:10 avg)
Ran 1 mile warm down

stretching throughout day

Tuesday 12/29

Tuesday

Easy day, few sets of abs, planks, push ups

Monday 12/28

Monday

Ran 6 miles @ 9:05 total pace.

Core exc, squats, stretching

Sunday 12/27

Sunday

Strength training: chest, abs, biceps, tricpes
eliptical trainer: 30 minutes

Saturday 12/26

Saturday

Group long run:
Ran 21.25 miles in 3 hours:30 minutes( 9:50-10:00 total pace)
Felt good , strong and focused throughout run. Actually picked up pace and ran stronger the last 6-8 miles. No problems. This is the third and last long run over 20 miles.
Stretching

Getting an afternoon massage.
Starting tapering tomorrow . Marathon on 1/17/10

"Good things are coming my way" and "The best is yet to come"

Friday 12/25

Friday

Day off. Few core exc. resting legs for 21 miler on Saturday.

Thursday 12/24

Thursday

Ran 6 miles-easy medium pace
core exc, push ups, stretching

Wednesday 12/23

Wednseday

Ran 2 miles- slow warm up
Ran 4x1 mile with 1 min rst( avg. 8:00-8:05 min pace.)
Ran 2 mile warm down
core exc, planks, push ups, squats and lunges

Tuesday 12/22

Tuesday

Ran 60 minutes -easy recovery pace
core exc, push ups, stretching

Monday 12-21

Monday

ran 10 min warm up
ran 30 min of hill intervals with group
ran 10 min warm down

Sunday 12-20

Sunday

75 minute of yoga

Saturday 12-19

Saturday
Group long run:

Ran 17 miles ( 2 hour:50 min, 10:00 min overall pace, about 6 miles were between 9:30-9:50 pace)

stretching
massage

Friday 12-18

Friday

Finally weighing under 200 pounds. Current weight at 198 pounds.
82 pounds lost since 5-5-08
waistline: comfortable 34

Ran easy 30 minutes-recovery

Thursday 12-17

Thursday

allergies were bad, needed to rest.

Wednesday 12-16

Wednesday

Ran 2.25 mile-slow warm up
Intervals with group:
2 miles (16:35)
5 min rest
1 mile(7:42)
3min rest
800 meters (3:38)

2.5 mile-slow warm down

Tuesday 12-15

Tuesday

Ran 6 miles, negative slpit( 2nd 3 miles), total pace 9:05

Core exc, push ups, stretching

Monday 12-14

Monday
30 minutes of hill intervals with group

2.5 mile warm down

core exc, stretching

Sunday 12-13

Sunday
75 minutes of yoga

Saturday 12-12

Saturday
Group Long Run:

Ran 13 miles in 2:17, slowed down , 2 more longer long runs coming up this month
Stretching

massage session late morning after breakfast/recovery

Friday 12-11

Friday

Ran 60 minutes easy recovery-med pace
Cor eexc, stretching, biceps resist bandx 30, 30 push ups

Thursday 12-10

Thursday

Mental day off.

Wednesday 12-9

Wednesday
AM:
Group workout

Ran 6 miles @ 9:05-9:10 avg pace( 55 minutes)

Warm down 1 mile

Core exc, stretching, push ups

PM:
60 minutes of yoga- lots of core and leg balance poses

Tuesday 12-8

Tuesday

Legs feeling better

AM:
Ran 6 miles- easy to medium effort
Stretching@ park

PM:
2x 30 bicep resist.bands, 2x 30 psuh ups
2 setx obliques, crunches, lower abs

Monday 12-7

Monday

still recovering, took it easy during workout
Ran 1mile easy warm up--very slow

Ran 3 miles of hill intervals --very slow and easy effort but continuous

Ran 1mile warm down, slow easy effort

Extra stretching, core exc, push ups

Sunday 12-6

Sunday

Group Long Run:

Ran 21 miles @ 10:05-10:25 avg pace. Slower than the 20 miler two weeks ago. Might have gone a bit fast in the middle miles, maybe legs were tired from thursday, not sure, still a good effort, not worried about it.

Stretching throughout the day.

Saturday 12-5

Saturday

Group long run postponed to sunday due to icy roads in the morning

Friday 12-4

Friday

Snow in Houston! Took the day off

Thursday 12-3

Thursday

Ran 9 miles @ 9:05-9:15 pace range

Great effort
Stretching

Wednesday 12-2

Wednesday

8 mile progressive run
startign at ~10:00 pace and ending with 8:00 pace per mile
overall: 8 miles in 69 min( avg pace 8:37)

great effort, felt good, cold morning

obliques, lower abs, crunches
Stretching throughout the day

Monday 11-30

Monday

Ran 3 miles @ tempo 9:05 pace
Stretching and core exc

Sunday 11-29

Sunday

2 sets of core exc and push ups

traveling back to Houston

Saturday 11-28

Saturday

Ran 12 miles in 1 hour 59 minutes(9:54-10:00 total pace)

Stretching

Friday 11-26

Friday

Ran 5 miles in San Francisco

core exc, push ups, Stretching

Thursday 11-25

Thursday

3 sets of core exc, push ups

traveling for thanksgiving

Wednesday 11-25

Wednesday

Ran 6 miles-easy medium pace
stretching

Tuesday 11-24

Tuesday

Ran 5 miles-easy recovery pace

Monday 11-23

Monday

Ran ~ 5 miles including 3 miles of hill intervals with group
core exc, stretching

Sunday 22

Sunday
75 minutes of yoga

Saturday 11-21

Saturday

Group long run:

Ran 20 miles in 3 hours:18minute(9:50-10:00 avg total pace)
constant rain drizzle for most of the run
picked up pace last 4 miles, actually felt like I had some energy left.

Stretching, massage, feeling good, no problems, Staying positive and focused.

Friday 11-20

Friday

Day off, resting legs for saturday's long run

Stretching throughout the day

Thursday 11-19

Thursday

Ran 3.5 miles-easy recovery pace.
Legs a bit fatigued-took it easy.

Core exc, push ups, stretching

Wednesday 11-19

Wednesday

Ran ~ 8 miles
2 @ slow recovery pace
~ 6 @ 9:00 min pace tempo

Stretching

Tuesday 11-17

Tuesday

AM:
Ran 5 miles-easy recovery to medium pace
Stretching

Core exc, push ups, planks

Monday 11-16

Monday

AM:
Ran ~ 30 minutes -slow warm up
Ran with group 3x 1 mile of progressive hill intervals with 4 minute rest
( 9:00, 8:00, 7:49)
Core exc, push ups, stretching

PM:
3x 15-20 ( chest incline, obliques, biceps, triceps)
stretching

Sunday 11-15

Sunday

75 minutes of yoga

Saturday 11-14

Saturday

Long run with group:

Ran 12 miles in 1hour:56 minutes( 9:40 avg pace)
Started slow for 3 miles, picked up pace for remaining 9

Stretching

Feeling good, no problems, staying positive and focused on "big picture"

Friday 11-13

Friday

Ran 3 miles- 25:08, 8:22 avg total pace. Great effort. Cool morning helped.
extra stretching. Core exc and push ups at the park

Thursday 11-12

Thursday

Felt a bit tired this morning, switching day off with friday.
Resting today, being safe and conservative

Wednesday 11-11

Wednesday

Ran 2 miles -slow warm up
Joined group for 6x800 m intervals( 3:45-4:00) with 3 minute rest between
Ran 2 miles-warm down

Core exc, stretching

tough one, did well though

Tuesday 11-10

Tuesday

AM:
Ran 6 miles-easy to medium pace
Core exc, stretching

PM:
30 minutes of strenght training: 3x20 chest incline, bicep curls, triceps, obliques, lower abs

Monday 11-9

Monday

Ran 10minute slow warm up
Ran 3 miles of hill intervals with group

Core exc, stretching, biceps and triceps resistance bands

Sunday 11-8

Sunday

feeling good and light on my feet on my 34th birthday.

Walked 85 minutes-easy recovery form 18 mile run yesterday.

Stretch and recover more today

Saturday 11-7

Saturday

Long Run with group:

Ran 18 mile sin 2hours:54 minutes(9:30-36 total avg. apce!, vey good)
Did a good job starting slow and picking up pace in middle miles
A bit warm in the last 5 miles, got tired, but held on ok with good form

massage helped too.

Friday 11-6

Friday


Day off

Thursday 11-5

Thursday

Ran 6 miles -easy to medium recovery pace
Stretching

Wednesday 11-4

Wednesday
AM:
Ran ~ 2 miles for warm up-slow pace
Ran 2 x1 mile(7:52, 7:42) with 1 min rest between
5 min recovery
4x800(3:46,3:52,3:45,3:52) with 1 min rest between
Core exc, sit ups, planks, stretching, push ups, squats, lunges

tough workout, hard effort throughout

Tuesday 11-3

Tuesday

AM:
Ran ~ 6 miles-easy recovery pace
1x30 oblique crunches and 1x30 push ups

PM:
2x30 crunches upper and lower
2x30 bicep and triceps with resist.bands
Stretching

Monday 11-2

Monday

AM:
Ran 1 mile-slow warm up
Ran 3.75 miles of continuous hill intervals in 30 minutes
Medium to hard effort on hphill and downhill, easy recovery between intervals
Core exc, planks, push ups, squats, lunges
Stretching

PM:
more core exc( 3 sets)

Sunday 11-1

Sunday

Back to exercise:
Ran 10 miles( 96 minutes, picked up pace last 5 miles, 9:35, 9:40 pace)

lots of Stretching

shorter long run this week. going back up to 19 miles next saturday.

Saturday 10-31

Saturday

another day off for mental relaxation from exercise.

Thursday 10-29

Thursday

Bad weather plus feeling mentaly tired too. Need a day off.

Wednesday 10-29

Wednesday

AM:
Ran 6 miles -easy to medium pace
Core exc, squats, lunges, planks, push ups, stretching

PM:

Yoga-60 minutes

Tuesday 10-27

Tuesday

AM:
Ran 5 miles-easy to medium effort
Walked 1/2 mile warm down

Core exc, push ups, stretching

Monday 10-26

Monday

No running
20 minutes on eliptical trainer-easy to medium effort
3x 15-20 biceps and triceps, obliques

10 minte on bike-easy effort
stretching

Sunday 10-25

Sunday

~ 17 mile run
Ran 2 miles -slow warm up to the starting line of HHM
Ran the Houston Half Marathon ( 13.1 miles-chip time in 2:00 hours exactly, 9:10-9:15 overall pace)
Did well, I felt good and went for a faster pace on the second and third loops

recover, stretch, etc
Ran ~ 2 miles back home- slow warm down pace

Stretching

big day, did well. taking it easy for next 2 days

Saturday 10-24

Saturday

Day off. Running the Houston Half Marathon Sunday. Resting legs.

Friday 10-23

Friday

Ran 6 miles-easy to medium pace intervals in run

stretching

Thursday 10-22

Thursday

Heavy morning rain-slept in. will run @ recovery pace on Friday

Wednesday 10-21

Wednesday

Ran 7 miles -progressive pace at the park.
tough one. Finished 7 miles in 62 minutes

proud of that.

Core exc, squats, lunges, push ups,stretching

Tuesday 10-20

Tuesday
AM:
Ran 5 miles -easy to medium pace
Stretching

PM:
3 sets of core exc, 40 push ups
Stretching

Monday 10-19

Monday
Active day
AM:
10 minute warmup drills
Ran 30 minutes of hills with group- medium pace,
Ran 20 minutes as a recovery jog with added Strength training( 3x 15-20 biceps and triceps, 20 obliques)

Stretching

PM:
Strength training: 3x 20 chest incline, lats and assisted pull ups, biceps and triceps, 3x 15 leg curls, and 20 obliques

Stretching

Sunday 10-18

Sunday

Day off.

Saturday 10-17

Saturday

Group Long run:
Ran 16 miles in 2 hours: 40 minutes ( avg pace of 9:50-10:00)

Cool front is finally here, temps in the high 50s, it helped a lot.
Good stride and form, could have pushed the pace but decided to respect the distance

Stretching throughout day.

Friday 10-16

Friday

walked 80 minutes
core exc, 40 push ups, stretching

Thursday 10-15

Thursday

Ran 4 miles -easy recovery pace
3 minute recovery

Ran 1 mile with harder effort-8:40 pace.

Another warm and humid morning, legs are sluggish. Still awaiting cool front.

Stretching and core throughout the day

Wednesday 10-14

Wednesday

Ran 2miles-warm up
Ran intervals with group:
1600m- 7:45
jog 400 m
1200m- 6:05
4min rest
800m-4:00
jog/walk 400
400-1:48

Ran 2 miles warm down

very humid, warm morning. times could have been faster. Awaiting cool front

Tuesday 10-13

Tuesday

Ran ~ 7 miles easy -medium pace

Cor exc, 2x 40 push ups, stretching

Monday 10-12

Monday

Ran 15 minutes -slow warm up
Ran 25 minutes of hill intervals with group
Cor exc, push ups, squats, lunges
Stretching

Sunday 10-11

Sunday

Yoga for 75 minutes

Saturday 10-10

Saturday

Long Run:
Ran 10.75 route with group in 1:45( 9:45-10:00 avg pace)

going back up in miles next week.

Training for the Houston marathon on 1-17-10

Thursday 10-8

Thursday

AM:
Ran 50 minutes easy recovery pace

PM:
Core exc, planks, push ups
Stretching

Tuesday 10-6

Tuesday

AM:
Ran 45 minutes easy recovery-medium pace
Stretching

PM:
Strength training: 3 x 17-20 chest incline, 3x 15-20 biceps, abs
20 minute easy walk

Wednesday 10-7

Wednesday Ran 2 miles-slow warm up Group workout: ran 3 miles with 30 sec fast/30 sec medium intervals Core exc, push ups, planks, squats, lunges, 45 sec jumping 3-5 minute recovery, stretching Ran 2 miles warm down 95% humidity , felt really tough. glad it's over.

Monday 10-5

Monday
AM:
Ran 6 miles- easy recovery pace

Stretching

PM:

Core exc, squats, lunges, plank, 3x 30 push ups

Sunday 10-4

Sunday

AM:
75 minutes of Yoga

PM:
Core exc, bicep curls, pushu ups
Stretching

Saturday 10-2

Saturday

Group long run:

Ran 15 miles in 2 hours 28 min( avg pace 9:50-10:00)

Friday 10-2

Friday

Day off. Resting for long run on Saturday

Thursday 10-1

Thursday

Day off. not feeling well.

Wednesday 9-30

Wednesday

Ran 2 miles -slow warm up

Ran 4 miles at threshold pcace ( 8:50-9:10 avg pace) with group

Core exc, planks, push ups, squats, lunges, stretching

Ran 2 miles-slow warm down

Tuesday 9-29

Tuesday

Ran 3 miles easy -medium pace
5 minute recovery

400 m fast hard effort 1:42

Stretching

Monday 9-28

Monday

AM:
Ran 15 mintes as slow warm up

Ran progressive 3x1 mile repeats( 2 up hills, 2 down hills in each mile) with 3 minute rest between
(9:43, 8:28, 7:54)

Core exc, push ups, planks, squats, lunges, stretching

Ran 20 minutes as warm down

PM:
Strength training: 3 x 20 chest incline, 3 x 10 assisted pull ups, 2 x 15 lats pull down, 2x 15 rear deltoid

Sunday 9-27

Sunday

2 x core sets, 2x 40 push ups

Saturday 9-26

Saturday

Ran 14.5 miles in 2 hours:20 minutes( avg pace 9:40 to 10:00)

15 minutes stretching

Did well. No problems

Friday 9-25

Friday

Day off. resting legs for long run.

Thursday 9-24

Thursday

Ran 55 minutes- easy recovery pace

Wednesday 9-23

Wednesday

Ran 1 mile as warm up

Ran 2 miles in 16:30
5 min rest
Ran 1mile in 7:47
3 min rest
Ran 800 m in 3:28

Ran 1.5 miles as warm down
Core exc, push ups, planks, 45 sec jumping,squats, lunges
Stretching

ran faster thane xpected on all intervals. Did well. Another cool breez front was helpful.

Monday 9-21

Monday

AM:
Ran 15 miutes slow warm up

Ran 30 miutes of hills medium hard effort intervals with short recovery walks

Core exc, planks, push ups, squats, lunges, stretching

Ran 1 mile warm down

PM:

Core exc, planks, push ups
Stretching

Sunday 9-20

Sunday

Walked 90 minutes

Core exc, 2 push up sets, stretching

Saturday 9-19

Saturday
Group Long Run:

Ran 14 miles in 2hours: 18 min, avg pace 9:50-10:00.

First 8 miles in 1:21,last 6 miles in ~58 minutes
great effort, cooler breez in the morning helped. Fitness keeps going up

Extra stretching. no problems . Grateful for that.

Friday 9-18

Friday

Rest. Day off.

Thursday 9-17

Thursday

Ran 3 miles -hard effort, 25:37, avg pace 8:31/mile

Extra stretching

Wednesday

Wednesday

Ran 5 mile progressive workout with group
(10:05, 9:30,9:15, 8:20,8:20)

Core exc, planks, pushups, squats, lunges

Tuesday 9-15

Tuesday

AM:
Ran 5 miles easy pace
Stretching

PM:
Strength training: biceps, triceps, quads, hamstrings, abs
Stretching

Monday 9-14

Monday

Ran 15 minute easy jog warm up pace

Ran with group: 13x200m hill intervals with short recovery jog

Ran 30 minute easy warm down pace

Big workout. Resting in the evening

Sunday 9-13

Sunday

core exc, push ups
Walked 30 minutes

Saturday 9-12

Saturday

dropped long run distance

Ran 1 mile warm up
Ran 7.5 miles in 1 hour: 14 minutes ( 9:50 avg. pace, last 2 miles at 9:30 pace)

Felt good, breez helped a lot
Stretching

back to 13 miles next week, then going up to 14 and 15 miles after that

Friday 9-18

Friday

Day off. rest

Thursday 9-10

Thursday

AM:
Ran 5 miles -easy recovery pace
Stretching

PM:
Strength training: chest incline, assisted pull ups, abs, tricepts, walking lunges
Stretching

Wednesday 9-9

Wednesday

Ran 1 mile as slow warm up

Ran 3x 1 miles repeats with group( 7:40 avg) with 3 minute rest between

Ran 1 miles as slow warm down

tough one, hard effort.

Core exc, pushups, squats, lunges
Stretching throughout day

Tuesday 9-8

Tuesday

AM:
Ran 5 miles- easy medium pace
Stretching
PM:

Strength training: 30 minutes, biceps, triceps
Stretching

Monday 9-7

Monday

AM:
Ran 20 miuutes as slow warm up
Ran 2x10 of hill intervals with 5 minute rest between

Core exc, planks, push ups, lunges, squats
Stretching

PM:
Walked 50 minutes

Sunday 9-6

Sunday

Stretching only.Rest

Saturday 9-5

Saturday

Ran 13 miles- (10:30-1045 pace)

A bit tired, but finished ok.

Stretching. getting a massage today.

Friday 9-4

Friday

Day off.

Thursday 9-3

Thursday

Strength training: biceps, assisted pull ups, abs

Ran 3 miles -meidum effort pace

Stretching

Wednesday 9-2

Wednesday

Ran 1 mile easy warm up
Ran 3 miles -tempo pace- medium effort

Ran 1mile warm down

Core exc, planks, push ups, squats, lunges

Stretching

Tuesday 9-1

Tuesday

AM:
Ran ~ 5 miles- easy medium pace
Stretching

PM:
20 minutes strenght training: 3x20 chest incline, 3x15 back puul down, abs

Walked 30 minutes

Monday 8-31

Monday

AM:
Ran 1 mile warm up
Ran 3x 1 mile progressive repeats with group(9:15, 8:26, 7:32) with 3 minute recovery

Did well, 7:32 for my last mile repeat was a big surprise

Core exc, sit ups, push ups, planks, squats, lunges
Stretching

PM:
Core exc
Walked 50 minutes

Sunday 8-30

Sunday
Core exc, push ups, resistance band bicpes and triceps

Walked 80 minutes

Stretching

Saturday 8-29

Saturday

Group long run: Ran 12 miles in 2 hours :01 minutes(10:05-10:10 avg. pace)
good pace, felt great, no problem

Stretching

Friday 8-28

Friday

Day off. Rest.

Thursday 8-27

Thursday
2o minutes strength training: biceps, triceps, shoulders and abs

Ran 4 miles-easy pace

Stretching

Wednesday 8-27

Wednesday

Ran ~2 miles -slow warm up
Ran 3 miles of 30 sec fast/30 sec slow intervals with group

Core exc, push ups, planks, squats and lunges
Stretching

Tuesday 8-25

Tuesday

30 minutes strength training: quads, hamstrings, flexors, chest, back( 3x 15-20)
Ran 3 miles- easy medium pace

stretching

Monday 8-24

Monday
AM:
Ran ~2 miles as slow warm up
Ran 10 x 200 m of hill intervals with recovery jog between

Core exc, lunges, squats, push ups

Stretching

PM:
Walked 55 minutes

Sunday 8-23

Sunday

Day off. Rest

Saturday 8-22

Saturday

Long Run:

Ran 9.5 miles in 1 hour 34 minutes, 9:53-10:10 avg. pace range)

less humid, temps in the low 70s, felt good.

Stretching

Friday 8-21

Friday

Ran 4 miles-easy medium pace
core exc, situps, tricpes, stretching

Thursday 8-20

Thursday

did not sleep well last night. Felt tired. Start fresh tomorrow.

Wednesday 8-19

Wednesday

Ran 2 miles as slow warm up

Ran 4 x 800 m intervals with 3 minute rest between ( 3:59, 3:51, 3:53, 3:57)

felt good , no problems, overall it was a tough one, too humid, temps already in the 80s at 6 AM.

Core exc, planks, situps, push ups, squats, lunges, stretching

Tuesday 8-18

Tuesday

Strength training: biceps,tricpes, lats, 25 push ups
Ran 4 miles-easy medium pace

Stretching

Monday 8-17

Monday

Ran 15 minutes as slow warm up

Ran 30 minutes of hill intervals with walking down hill intervals

Core exc, sit ups, pushups, plank, squats, lunges

Sunday 8-16

Sunday

Day off.

Saturday 8-15

Saturday

Long run: Ran 12 miles in 2 hours:02 minute, avg pace 10:10-10:15.
warm and humid, tough one. Still felt good, put in good effort and focus.
Stretching

Friday 8-14

Friday

Day off. resting legs for Saturday long run

Thursday 8-13

Thursday

AM:
Ran ~ 5 miles- easy medium pace
Core exc, situps, plank
Stretching

PM:

Strength training: chest, legs-total,biceps, tricpes
Walked 30 minutes

Wednesday 8-12

Wednesday

Ran ~ 3.5 miles with 5/4/3/2/1 minute intervals of fast effort with equal recovery jog
Ran 2 miles as slow warm down

felt good, no problems
Stretching

Core in the afternoon at work

Tuesday 8-11

Tuesday

Strength training: 3x 20 chest press, 2x 10 pull ups, 1x 20 triceps
Ran 4 miles-easy medium pace

Stretching

Monday 8-10

Monday

Ran 10- minutes as slow warm up

ran 20 minutes of hill intervals with group( 9x 200 on hill with recovery jog)

Core exc, pushups, few squats and lunges

Sunday 8-9

Sunday

few core exc, 45 pushups

Saturday 8-7

Saturday

Long Run: ran 11 miles (1 hour 50 minutes, avg. pace 10 :00-10:05 )
Very humid, warm and sunny.
felt good, no problems.
Stretching

Friday 8-7

Friday

oops, need another mental break day. I hope the fog lifts soon

Thursday 8-6

Thursday

Mentally tired, need a day off. Will make up for it friday morning.

Wednesday 8-5

Wednesday

4 mile progressive run ( starting at 9:30 and ending at 8:45)
Core exc, situps, planks, pushups, stretching

Tuesday 8-4

Tuesday

30 minutes strenght training- 3 x 15 chest, 2x20 tricpes, supers sets of legs, biceps, abs

Monday 8-3

Monday

Ran 10 minutes -easy warm up
Ran 2.5 miles of hill intervals, medium effort

Core exc, situps, pushups, stretching

Sunday 8-2

Sunday

another slow day off -last one , vacation is over, back to the usual schedule monday

Saturday 8-1

Saturday

Long Run: Ran ~ 11 miles in 1 hour 52 minutes

Friday 7-31

Friday

Day off-resting legs

Thursday 7-30

Thursday

Ran 6 miles, 3 of 6 were on the golden gate bridge(round trip) and 3 were on surrounding hilly roads

tough one

Wednesday 7-29

Wednesday

Walked 60 minutes and took a boat tour of San Francisco Bay Area

Tuesday 7 -28

Tuesday

Day off

Monday 7-27

Monday

Hiked for ~ 7 hours in Mt. Tamalpais State Park -north of San Francisco

Sunday 7-26

Sunday

Walked 60 minutes

Saturday 7-25

Saturday
Long run with group:

Ran 9 miles ( 91 minutes, 10:20 overall avg. pace, ran miles 4 and 5 @ 9:15-9:30 pace)
warm , humid, tough one.
Stretching

Friday 7-24

Ran 30 minutes-easy recocery pace.

Thursday 7-23

Thursday

too tired and unmotivated. Took a mental break today from exercise.

Wednesday 7-22

Wednesday

Ran 20 minutes-slow warm up
2 mile time trial with group: 2 miles with 2 small hills in 16:30!
happy with the time, humidity was high, but felt ok , 17:20 time in May, 16:40 time in June.
Overall improvement of 50 seconds for this summer
Overall time improvement vs. last summer- over 6 minutes

Core exc, stretching

Tuesday 7-21

Tuesday

Ran 3 miles -easy pace
Stretching

No evening workout, felt trired. Need to get some extra sleep

Monday 7-21

Monday

AM:
Ran 10 minutes -slow warm up
Ran 20 minutes of hill intervals with group-medium pace
Ran 20 minutes -slow warm down


PM:
Core exc, resistance bands -shoulders
Walked 50 minutes

Sunday 7-19

Sunday

75 minutes of yoga.

Saturday 7-18

Saturday

Group Long Run: Ran ~10 miles in (1 hour:38 minutes).
Felt good, no problems.
Extra stretching

getting a massage after run.

Friday 7-17

Friday

Day off! Resting for long run on Saturday.

Thursday 7-16

Thursday

30 minutes strength training-Chest incline and pull over, assisted pull ups, lats, abs

Ran 3 miles-easy to medium effort

Wednesday 7-15

Ran ~ 2 miles -slow warm up
Ran 4x 1/2 mile intervals with hill-progressive pace with 2 minute rest between
( 5:35, 4:55, 4:38, 4:12)- tough one.

Core exc, sit ups, planks, pushups

Stretching

Tiuesday 7-14

Tuesday
AM:
Ran 3 miles -easy pace
Stretching

PM:
30 minutes strength training: abs, obliques, biceps, triceps
20 minutes walk

Monday 7-13

Monday

AM:
Ran 2 miles -slow warm up
Ran 30 minutes of hill interals with group
Core exc, push ups, planks
Stretching

PM:

Walked 55 minutes

Sunday 7-12

Sunday

75 minutes of yoga

Saturday 7-11

Saturday

Ran 12 miles in 1 hour 58 minutes( avg pace 9:48) not bad at all considering the high humidity and temps already in the low 80s at 6:00 AM. It took a while to cool off and be ready to eat.

Stretching, cool off with ice water.
Breakfast

Friday 7-10

Friday

Day off! resting legs for saturday's long run.

Thursday 7-9

Thursday

25 minutes strength training: chest incline and flat bench, assisted pull ups and lats pull down
Ran 35 minutes-easy pace, hot and humid.

Stretching-upper and lower

Wednesday 7-8

Wednesday

Ran ~10 minutes-slow warm up
Ran 30 minutes of 3 speed fartlek intervals-tough workout
Core exc, planks, puchups, stretching

Legs feel beat up a bit. Need some additional recovery time this evening.

Tuesday 7-7

Tuesday

AM:
Ran 5 miles- easy pace.
Stretching

PM:
30 minutes strength training: 3x (15-20) of biceps, triceps,abs and obliques
Stretching

Monday 7-6

Monday
Am:

Ran 10 minutes -slow warm up
Ran 2x10 minutes of hill intervals( medium-hard effort) with 5 miute rest between

Core exc, situps, pushups, planks

Extra stretching

PM
at home- 3x 20 resitance bands for shoulders( 3x 20)
+core exc

Sunday 7-5

Sunday

75 minutes of yoga. Finished in a big pool of my own sweat.

Saturday 7-4

Saturday

Long Run:

Ran ~11 miles in 1 hour: 49 minutes(9:55-10:00 avg. pace)/ Not bad considering the temps were already in the 80s at 6:15 am and the humidity was high. Dumping water on head and standing in the sahde every 3 miles helped a lot.

Extra stretching

Friday 7-3

Friday

Ran 3 miles -easy recovery pace

extra stretching

Thursday 7-2

Thursday

25 minute cardio( bicycle and eliptical trainer)
30 minutes strength training: chest incline, flat, pull ups lats, back

Wednesday 7-1

Wednesday

AM:
Ran ~15 minutes as slow warm up

Ran 30 minutes of 200 repeat relays with 1 minute rest between

Core exc, pushups, situps, stretching

PM:

Walked 45 minutes

Tuesday 6-30

Tuesday

AM:
30 minutes cardio/strength combinations(pushups, dips, abs)


PM:

Ran 3 miles- easy pace

Stretching

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

Sunday 5-31

Sunday

Walked 60 minutes

Saturday 5-30

Saturday

Long Run with group:
Drop back in milage this week
Ran 7.5 miles in 1 hour 14 minutes( 9:51 avg pace )

Stretching and a 90 minute message.

Friday 5-29

Friday

Day off, resting legs for Saturday's run. Sinus congestions is much better

Thursday 5-28

Thursday

AM:
30 minutes on eliptical trainer
30 minutes strength training: chest, back, planks and pushups

PM:
Ran 3 miles-medium effort
5 minutes of strides
stretching

Wednesday 5-27

Wednesday

Ran 10 minutes as slow warm up

Ran ~30 minutes of 1/2 mile intervals, with 2 minute rest between

Stretching

Tuesday 5-26

Tuesday

Ran 3 miles -easy recovery pace

dealing with a sinus cold, need a lot of rest

Monday 5-25

Monday

Ran 20 minutes as slow warm up

Ran 2x 12 minutes of hill intervals with 5 minute rest between

Core exc, planks, pushups, stretching

Sunday 5-24

Sunday

30 minutes of aqua jogging ( back and forth laps in same 25 meter lane)

new to this kind of workout. It was harder than I thought. Liked it !!

Stretching

Saturday 5-23

Saturday

Long run with group:

Ran 10 miles in 1hour:38 minutes(9:48 avg.pace)-very good.
A bit less humidity but was getting warm quickly. Felt good, no problems

Extra stretching

Friday 5-22

Friday

resting legs for long run on saturday.
Stretching in the evening

Thursday 5-21

Thursday

20 minutes on bicycle
30 minutes strength trainin(back, lats, shoulders, compound leg exc.)
20 minutes on eliptical trainer

Stretching

Wednesday 5-20

Wednesday

Ran 25 minutes as slow warm up
Ran 25 minutes of 250 meter intervals with group

1/2 mile jog for warm down

Core exc, situps, pushups, stretching

Tuesday 5-19

Tuesday

30 minutes of strength training-chest,tricpes, biceps

stretching

Monday 5-18

Monday

Ran 10 minutes as slow warmup
Ran progressvie 5k workout with group( easy 1st mile, faster 2nd mile, hard effort on 3rd mile,with hills)- tough workout.

core exc, pushups, stretching

Sunday 5-17

Sunday

30 minutes on eliptical trainer
3 sexts x20 of chest press, triceps pull down
1 set bicep curl burnout starting with 35 lbs

Core exc for upper and lower abs

Stretching

Saturday 5-16

Saturday

Day Off

Friday 5-15

Friday

Long run on my own( out of town on Saturday)

Ran 9 miles, humid, warm 78 degrees@ 6am with over 80% humidity at the park
( 1hour:28 minues, 9:46 avg.pace)-not bad at all.

extra stretching throughout the day

Thursday 5-14

Thursday
AM:
Ran 3 miles, easy pace
Stretching

PM:
30 minutes strength training-shoulders and biceps
10 minute eliptical trainer
upper body stretching

Wednesday 5-13

Wednesday

Ran 15 minutes as slow warm up

2 mile time trial with group in 17:20!( humid , included two small hills)

Core exc, puhups, planks, stretching with group

Tuesday 5-12

Tuesday
AM:
Ran 4.5 miles-easy to medium effort
Stretching

PM:
30 minutes strength training-back and tricpes
upper body stretching

Monday 5-11

Monday
AM:
Ran 10 min for warmup jog
Ran 20 min of hill intervals with group
Core exc , pushups, stretching

PM:
3 sets x20 reps of bicep curls
3 sets x 20 reps pf tricep pull down
2 x20 leg lifts
20 minutes on eliptical trainer

Sunday 5-10

Sunday

Day Off

Saturday 5-9

Saturday

Long run with group:
Ran 10 miles in 1 hour: 41 minutes( 10:06 pace!)
Very happy with this considering the 80% or higher humidity this morning

Shirt, shoes, socks, all soaked! It kind of felt good actually!

Stretching

Friday 5-8

Friday

20 minutes walk in swiminng pool
Core exc, pushups

Thursday 5-7

Thursday
AM
Ran~5 miles
Stretching

PM:
Core exc
30 minutes strength training: shoulders, triceps
15 minutes on bicycle

upper and lower body stretching

Wednesday 5-6

Wednesday

1 mile jog for warm up
Ran 25 minutes of progressive intervals( gradual pace pick up) with group
Core exc, pushups, situps, stretching

Tuesday 5-5

Tuesday

AM:
Ran 4 miles-easy pace
Stretching

PM:
30 min Strength training: chest , biceps
15 min on bicycle

Tuesday 5-5 , ONE YEAR ANNIVERSARY

Tuesday

ONE YEAR OF HARD WORK ! Making it a lifestyle change.

Weight on 5-5-08: 280 pounds
Current weight on 5-5-09: 205 pounds
Total weight loss: 75 pounds, 26.7% of original weight

Pants size from: 42 to 36, trying 34 soon
Shirts size: from XXl to L-XL

Monday 5-4

Monday
AM:
10 minute jog for warm up
20 minutes of speed intervals with group
10 miute jog for warm down
5 minute core exc and stretching with group

PM:
Strength training:
3 sets x 15 of leg extensions, hamstrings, abductors and adductors
upper and lowe abs
bicep and tricep burnout exc.
Stretching

Sunday 5-3

Sunday

Long run
Ran ~9 miles, easy pace

very humid. Felt tired toward end.

extra stretching after breakfast

Saturday 5-2

Saturday

Ran 3 miles easy pace, not pushing at all

Stretching

Friday 5-1

Friday

3 sets of core exc. and pushups

Thursday 4-30

Thursday

10 minute warmup on eliptical trainer
30 minutes of strength training( chest and shoulder)
20 minutes of cardio

upper and lower stretching

Wednesday 4-29

Wednesday

AM:
Ran ~4 miles, medium effort
Felt good, no problems

Stretching

PM:

Ran 4 miles- easy to medium pace
Walked 1 mile for warm down

10 minute stretching at home

Tuesday 4-28

Tuesday

Finally back on track.... after a two day mental break from exercise

10 minute warm up on eliptical trainer
20 minute cardio on stationary bicycle

Biceps stand up curl burnout set 35lb,30lb,25lb,20lb,15lbx 8 reps, and 10lb x 10 reps
Upper and lower abs

Stretching

Monday 4-27

Monday

so another day of rest, need mental break

Sunday 4-26

Sunday

Another day off.
Start fresh on Monday, pushing hard next week

Saturday 4-25

Saturday

3 mile time trial in 25:39 at memorial park. 1:25 faster than the last time trial of 27:04.

just counting my blessings and grateful that i can do this and remain injury free, the best is yet to come.

Stretching

Friday 4-25

Friday

DAY OFF

Thursday 4-23

Thursday

30 minutes strength training( chest, shoulders)-tough routine today
Upper body stretch

Ran/walk 4 miles easy pace
felt really tired and had to ahve walking breaks

Stretching

Wednesday 4-22

Wednesday

Speed intervals with group:

Ran 3 miles of 30 sec.fast 30 sec. slow intervals
5 minute rest

1x 800m ( 3:47) . that's fast for me.

Stretching with group and at home

felt tired but OK.

Tuesday 4-21

Tuesday

30 minutes strength training
Upper body stretching
Rest for 5 minutes

Ran 3 miles medium pace

Stretching

Monday 4-20

Monday

AM:
Ran 10 minutes as warm up
Ran 20 minutes of continuous hill loops with group

Extra stretching

PM:
25 minutes of strength training( chest, shoulders, tricpes, biceps)

Sunday 4-19

Sunday

DAY OFF.

Saturday 4-18

Saturday

Group Long Run:
Ran 10 miles @ 10:30-10:45 pace instead of 10:00 or 10:05 because I felt too tired in the morning.

Stretching

Friday 4-17

Friday

30 minutes strength training( chest and triceps)
20 minutes eliptical trainer

Stretching

Thursday 4-16

Thursday

AM:
Ran ~6 miles-easy recovery pace

Stretching

Wednesday 4-15

Wednesday

Group wokut:speed intervals
Jogged 1/2 mile for warm up

Ran 6x 800m with 3 minute rest between
(4:22,4:04,4:05,3:51,3:58,3:53)

10 minutes stretching
Jogged 1/2 mile for warm down

felt ok, a bit tired though

Tuesday 4-14

Tuesday

30 minutes strength training(chest and back)
Stretching

jogged/walked 20 minutes
felt a bit tired. Decided to take it easy and save legs for the speed intervals in the morning

Monday 4-13

Monday

AM:
Group workout
15 minute jog and warm up drill
Ran 5 x4 minute sof hill intervals with 2 minute rest between sets
Core exc, planks, pushups, and stretching

PM:
30 minutes strenght training( shoulders, biceps)
obliques and lower abs
20 minutes on eliptical trainer

Sunday 4-12

Sunday

DAY OFF

Saturday 4-11

Saturday

Long Run with group:

Ran 10 miles in 1 hour 40 minutes exactly!!( avg pace of 10:00)
started with 10:30-10:40 pace and then picked up pace in the second half

Stretching

Friday 4-10

Friday

3 sets of obliques
3 sets of lower abs

Stretching

Thursday 4-9

Thursday

AM:
Ran 6 miles -easy recovery pace
Stretching

PM:
30 minutes strenght training( triceps and lower chest, lunges)
upper body stretching
20 minute cardio on bicycle

Wednesday 4-8

Wednesday

AM:
Speed Intervals with group:
Jogged~1 mile as slow warm up

Ran mile @ 8:35
4 min rest
Ran 4x400(1:56,1:57,1:45,1:57) with 1 minute between
4 min rest
Ran mile @ 8:32
Jogged 1 mile for warm down
core exc, planks, push ups, stretching with group

PM:
Walked 50 minutes

Tuesday 4-7

Tuesday

Back to the grind...
AM:
Ran 6 miles-easy to medium pace
Stretching
PM:
10 minute walk to gym
30 minutes strength training( all chest-upper and lower) tough, felt good
10 minute walk to home

core exc, burnout push ups

Monday 4-6

Monday

looks like I need another day off !
Some light core and planks

Stretching

Sunday 4-5

Sunday

mental break day from exercise.

Saturday 4-4

Saturday

Group long run:

recovery week, shorter distance felt nice, back to 10 mile range next Saturday
Ran 7 miles ( 1 hour:11 minutes, avg pace 10:08)
good , no problems

10 minutes of stretching

Friday 4-3

Friday

3 sets of lower abs.

Stretching throughout day. No running, Resting legs.

Thursday 4-2

Thursday

30 minutes strength training( biceps, shoulders" burn out") tough one

Upper body stretch
Jogged 10 minutes, storm coming, running is delayed

Wednesday 4-1

Wednesday

Speed intervals with group
Jogged 1/2 mile for warm up

2 sets of 4x400(3/2/1 rests between reps), and 8 min rest between sets
hard effort 1:45-50.

10 minutes of core exc, pushups, planks, stretching
Jogged 1/2 mile for warm down

Tuesday 3-31

Tuesday

Jogged 1/2 mile to gym
30 minutes of strenght training( chest, biceps, shoulders)
5 minute recovery
Ran 3 miles easy to medium pace

Felt really good, stretching throughout the day at work.

Monday 3-30

Monday

Ran 10 minutes slow for warm up
Ran 25 minutes of hill repeats with group
Ran 10 minutes as slow warm down

Core exc, situps, planks, pushups, stretching with group

Sunday 3-29

Sunday

35 minutes strength training(biceps, triceps, chest press, abs)

Saturday 3-28

Saturday

Ran 11 miles ( 1 hour:50 minutes) 10:00 min. avg. pace
Cold and windy for the first hour
Still maintained pace well. Felt good , no problems

Stretched at home

Friday 3-27

Friday

Jogged 10minutes to gym
30 minutes strength training(back and shoulders)
Jogged 10 minutes to home

light core and stretching. resting legs for long run tomorrow.

Thursday 3-26

Thursday

Ran 40 minutes -easy recovery pace
Stretching

Wednesday 3-25

Wednesday

Speed intervals with group
AM:
Ran 15 minutes as slow warm up
Ran 12x200( 49-52 seconds) with 45 second rest between
5 minute rest
Ran 800 m(3:47)

Core exc,planks, pushups, stretching

PM:
Walk 30 minutes
core exc, stretching

Tuesday 3-24

Tuesday
AM:
Ran 5 miles-easy pace
Stretching

PM:
15 minute walk to gym
30 minute strength training(biceps, triceps, super push up sets)
15 minute on eliptical trainer
15 minute walk to home
lower abs at home

Monday 3-23

Monday

AM:
Ran 10 minutes as slow warm up
Ran 20 hill loops( fast up, walk down)
ran 10 minutes slow warm down

PM:
30 minute walk
Core exc, pushups, situps, planks
Stretching

Sunday 3-22

Sunday

Walked 90 minutes
Core exc. +sit ups, 2x15 biceps and triceps curls, pull0vers

Stretching

Saturday 3-21

Saturday

Group long run:
Ran 10 miles( 1 hour:45 minutes)
Felt good no problems.

Stretching throughout the day.

Friday 3-20

Friday

Day off! No running or hard workouts
Stretching and light core exc. Resting legs for long run on Saturday morning.

Thursday 3-19

Thursday

10 minute warm up on stationary bike
30 minutes strength training(upper body)

Stretch, recover

Ran 6 miles -easy pace
Stretch, recover

very hungry!

Wednesday 3-18

Wednesday

Group speed intervals:
Slow 1/2 mile for warmup

2x800(4:10, 3:51)

5 minute rest

4x400(1:56,1;54,1:45,1:46)

5 minute rest
4x200(53,54,46,48)

Core exc, situps, pushups, stretching

Tuesday 3-17

Tuesday

Ran 45 minutes -easy to medium pace

15 minute walk to gym
30 minutes strength training(upper body)
15 minutes walk to home

Stretching

Monday 3-16

Monday

Ran 10 minutes as slow warmup
Ran 25 minutes of continous hill loops
Ran ~1.5 mile warm down

Stretching

Sunday

Sunday

No running or weights today

Additional stretching and core-taking it easy this Sunday.

Saturday 3-14

Saturday

Ran the Bayou City 10K
Cold temps in the low 40s with wind factor in the high 30s. Did better than the Conoco 10K
I cut my time from 56:21 few weeks ago in Conoco 10K to 54:19 in today's race. I'm very happy with that. Brand new record for me. These kind of results are very new to me. I'm enjoying it.

Stretching and 2x10 leg swings.
recovering ok

Friday 3-13

Friday

Day off! Resting legs for the Bayou city classic 10K on Saturday.
Stretching in the evening or throughout the day

Thursday 3-12

Thursday

A very active morning-Started at 5 AM

30 minutes of strength training( lower body) including core
10 minute stretching

Ran 5 miles at 10:20 avg. pace(51 minutes)
Stretching

busy evening, put the two workouts in one morning.
Nice big breakfast before going to work.

Wednesday 3-11

Wednesday

Group speed intervals
1/2 mile warm up
10x300 m(1:22-1:26)
5 min rest
800 m ( 3:52)
~ 1 mile jog warm down
Core exc, pushups, stretching

Tuesday 3-10

Tuesday

10 minutes on treadmil-variable inclines
30 minutes strength training-upper body
20 minutes on eliptical trainer

situps-upper and lower at home

Monday 3-9

Monday
Ran 10 minutes as slow warm up
Ran 20 minutes -continous hill loops with group
core exc, pushups, stretching

Sunday 3-8

Sunday

Day Off! Resting legs
Evening-stretch

Saturday 3-7

Saturday

Group Long Run:

Ran 10 miles in 1 hour: 41 minutes( avg. 10:06 pace!!) knock on wood. One of those runs where I surprised myself . Somewhat humid breez this morning.

Stretching

PM:
X-train, weights, stretching-30 minutes

Thursday 3-6

Thursday

20 minutes of eliptical trainer

Stretching

Thursday 3-5, 25% off my back

New Weight

Original Weight on 5-5-08: 280 pounds
Current Weight on 3-5-09: 210 pounds

Weight loss= 70 pounds, exactly 25% of original weight!!

Original pants size: 42, currently a very comfortable 36

Wednesday 3-4

Wednesday

Speed workput with group:

jogged 1/2 mile for warm up

Ran 3 miles with 30 seconds fast, 30 seconds slow intervals-tougher than it sounds

5 minute rest

1x 800 m in 3:41!!!- started really fast and held on with all I had .- tough one but was fun, legs were tired

Core exc, pushups, planks and stretching with group
~1 mile easy jog for warm down

Felt good, no problems. ready for breakfast.

Tuesday 3-3

Tuesday
AM:
Ran 5 miles-easy to medium pace
Stretching

PM:
40 minutes strength training including core
10 minutes warm down on bicycle
Stretching

Monday 3-2

Monday

Group Run:
Ran 10 minutes as slow warm up
Ran 20 minutes of hill intervals-continuous with group

Core exc, planks, pushups, and stretching
4x 12 leg swings

Sunday 3-1

Sunday

Walked 40 minutes
Core exc, pushups, planks
Stretching

Saturday 2-28

Saturday

Ran Rodeo 10K( 6.2 miles) in 56:21 minutes, average pace of 9:04. Very happy with the time, 55 min. or less would have been a bouns, but this is great too. It was windy and congested , over 10 thousand runners for a short distance.

Stretching after race
Extra stretching at home
Relaxing , watching movies

Friday 2-27

Friday

Off. resting legs for rodeo 10k on Saturday.

Thursday 2-26

Thursday

Ran 5 miles around buffalo bayou -easy pace
Stretching

Wednesday 2-25

Wednesday

Group Run:
Warm up jog for 5 minutes
Intervals:
1 mile @ 8:52
3 min rest
1200 m@ 6:16
3 min rest
800 m @4:03
3 min rest
400 m @ 2:01

Core exc , pushups, stretching

Tuesday 2-24

Tuesday

Strength training including core-60 minutes
tough upper body routines

Stretching

Monday 2-23

Monday

Ran 10 minutes as slow warm up
Ran 20 continous minutes of hill loops with group
Ran 15 minutes as slow warm down

Cold temps. Did well, focused on keeping good form on both up and down the hills

Stretching at home

Sunday 2-22

Sunday

15 minute walk to gym
20 minutes of weights-upperbody
15 minutes walk to home

Stretching in the evening

Saturday 2-21

Saturday

Group Run:
Ran 8 miles ( I hour, 20 minutes, 10:04 avg.pace)
Another good long run. Feeling good, no problems.
10 minutes of stretching

Getting a well deserved massage today.

Friday 2-20

Friday

Day off

Just additional stretching and light core

Thursday 2-19

Thursday
AM:
Ran 5 miles-easy pace and effort
Stretching

PM:
Strength training, obliques, cardio-60 minutes
Stretching at home

Wednesday 2-18

Wednesday
AM:
Group Run:
jogged 1 mile slow for warm up
Ran 8x 400m intervals with 1 minute rest between
(2:01,2:03,2:02,1:53,2:00,2:01,1:59,1:56)
jogged 1.5 mile slow for warm down

Core exc.+stretching with group

Tuesday 2-17

Tuesday
AM:
Ran 5 miles
Stretching

PM:
Strength training and core for 60 minutes
Stretching

Monday 2-16

Monday

Group Run:
AM:
Ran 10 minutes as slow warm up
Ran 5,10,5 minute intervals of hills with medium to hard effort
3 minute rest between sets
5 minute warm down jog

4x12 leg swings
Core exc, pushups, and extra stretching

PM:
Walked 65 minutes

Sunday 2-15

just an easy 20 minute walk.
Starting again with a tough schedule next week

Saturday 2-14

Saturday

Group Run

Ran 7 miles(1 hour:15 minutes, 10:40 avg.pace)
Felt great, started slow, picked up pace gradually

Extra stretching

Friday 2-13

Friday

Day off

Thursday 2-12

Thursday

AM:
Ran~6 miles-easy to medium pace
stretching

PM:
Weights and core -60 minutes
Stretching

Wednesday 2-11

Wednesday

AM:
Group run:
Ran 3 mile time trial in 27:04( 5 minute improvement from 32:05 back in August!!)
I was hoping for 28 minutes or less, it felt nice to get that goal with quite a bit of energy left
15 minute jogging warm down
Core exc.+ stretching with group

PM:
Walked 45 minutes

Tuesday 2-10

Tuesday
AM:
Ran 5 miles
Stretching
PM:
Strength training/weights-60 minutes
Stretching

Monday 2-9

Monday

AM:
1st day of spring training with running group
Group run:
Jogged 15 minutes as slow warmup
Ran 20 minutes of hills with group
1/2 mile jog warmdown
4x 12 leg swings
Core exc. with group
Felt good, no problems
Stretching

PM:
More core exc. and extra stretching

Sunday 2-8

Sunday

Ran 6 miles (55:26, ~ 9:15 avg.pace)
tough enough
hoping to run conoco 10K in 55:00 or less

Stretching
2x20 leg swings

Saturday 2-7

AM:
Helped brother move into new home
counted going up and down stairs( 2nd level) while carrying small items= 15 trips

PM:
Walked 70 minutes
Stretching

Friday 2-6

Day off

Just a 20 minute easy walk in the evening

Thursday 2-5

Thursday

AM:
Ran ~5 miles @ medium pace/effort
Stretching
Felt better.

PM:
Strength training/weights with lots of core-60 minutes

Thursday 2-5

Thursday

New weight

Original Weight on 5-5-08: 280 pounds
Current weight on 2-5-09: 212 pounds
Total weight loss: 68 pounds, 24% of original weight

Waistline: from 42 to very comfortable 36, may go down to 34 by April.

Goal is still to lose 100 pounds, 32 pounds to go!!

Wednesday 2-4

Wednesday

3 sets of 15 :

• Situps
• Core exc.

3 Planks x 1 min

3 sets of 20:

• bicep curl
• triceps overhead

Extra stretching

Tuesday 2-3

Tuesday
AM:
Ran 5 miles @ medium pace
Extra stretching

PM:
20 minutes of strength training/weights

went to bed early , felt tired today.

Monday 2-2

Monday

Ran 4 miles @ medium pace
Core exc, situps
Extra stretching

Sunday 2-1

Sunday

No running
3 sets of core exc, situps,
40 pushups
lots of stretching at home

Saturday 1-31

Saturday

Ran 6 miles@ easy to medium pace
cold temp.
felt good

Stretching

Friday 1-30

Friday

Recovery jog/walk for 35 minutes
Stretching and situps

Thursday 1-29

Thursday
Strength training/weights-60 minutes
lots of upper body,back, core

Treadmill:
Ran for 10 minutes @ 5.5MPH
Ran for 5 minutes @ 6 MPH
Ran for 5 minutes@ 6.5-6.7 MPH
5 minute Cool down
tough workout, felt good but tired

Stretching

Wednesday 1-28

Wednesday

PM:
Ran 1 mile easy warmup
Ran 2 x1 miles intervals with 2 minute rest between
(9:41, 8:51)
Stretching and warmdown

Core exc + 40 pushups and more stretching at home

Tuesday 1-27

Tuesday
AM:
Ran ~6 miles
Stretching

PM:
10 minute walk to gym
Strength training with core and stretching -60 minutes
10 minute on bicycle
10 minute walk to home

Monday 1-26

Monday

35 minute easy jog in the neighborhood
Long day at work , felt tired!
saved legs for next workout
Stretching

Sunday 1-25

Sunday

10 minute warmup on eliptical trainer
Stretching
30 minutes strength training(upper body and core exc)

Saturday 1-24

Saturday

Ran 3 miles @ 10:00 minute pace( 30 minutes)
Water/ rest for 3 minutes

2x1 miles with 2 minute rest
(8:57,8:33)
Stretching

tough workout. Felt good, no problems

Friday 1-23

Friday

PM:
Brief core exc. series includuing plank and 40 pushups
Walked 40 minutes

Thursday 1-22

Thursday
AM:
Ran ~4.5 miles
Stretching
Core exc+40 pushups

PM:
Walked 15 minutes to gym
Strength training/weights+lots of core exc-60 minutes
Walked 15 minutes to home

Wednesday 1-21

Wednesday

Day off-need a mental break, should be back to normal schedule on Thursday

Tuesday 1-20

Tuesday
AM:
Ran 4 miles
Stretching

PM:
Strength training/weights+core exc-60 minutes
Stretching

Monday 1-19

Monday
AM
Stretching before going to work.
PM:
After work
No running

3 sets of core exc and planks + 40 pushups

More stretching

Sunday 1-18

Sunday

Ran the Houston Half Marathon
Official chip time: 2 hours, 19 minutes, 34 seconds
Avg.pace: 10:39. A Personal Record(PR) as I never averaged sub 11 minutes in a long distance race.

Faster second half of race, sustained pace and pushed it a bit harder than expected during the last 3 miles. I was hoping for 2:15, but considering it's the first race in two years, not bad at all. Losing lots of weight and the strength training helped in maintaining a faster pace. This is my first "long distance" race where the goal was not "just finish."I felt the difference at the finish line as I needed to sit down for 10 minutes and wait for my heart rate to drop before I started eating and drinking.

Need to work on building more stamina, confidence, and strategy. I found myself spending a lot of energy going around people as the main pack of the race was huge. To be in the middle of the pack is defintely different than in past years where I was at the end of it.

Overall, glad to finish safely and strong, and yes... I'm eating whatever I want today.

Saturday 1-17

Saturday

Core exc+ stretching
Walked 40 minutes

Friday 1-16

Friday

Day off

Thursday 1-15

Thursday

10 minute warmup on treadmil at 6MPH
Strength training with extra core and stretching-60 minutes

Wednesday 1-14

Wednesday

Ran 3 miles at 10:15 avg pace.
Extra stretching

Core exc. at home

feeling good

Tuesday 1-13

Wednesday
Walked 15 minutes to gym
Strength training/weights+stretching -60 minutes
Walked 15 minutes to home

Core exc. at home

Monday 1-12

Ran 3 miles @ 10:07 avg. pace.
Stretching

Felt good , no problmes

Sunday 1-11

Sunday

3 sets of core exc including planks

Stretching

Saturday 1-10

Saturday

Ran 7 miles with group 1 hour , 20 minutes( avg. pace 11:25)
Warm and humid morning
Stretching

Last long run before the half marathon next Sunday

Feeling good, no problems, staying positive and focused on more weight loss during this month.

Friday 1-9

Friday

AM:
Ran~ 6 miles - easy slow-medium effort
a bit humid this morning, cold front coming tonight
Stretching

PM:
15 minute walk to gym
Strength training/weights+ core exc-60 minutes
15 minute walk back home

Wednesday 1-7

New Weight

Previous weight on 5-5-08: 280 pounds
Current weight on 1-7-09: 218 pounds
Weight loss: 62 pounds, 22% of original weight

Previous pant size 42, current pant size 36 comfortably.

Big slow down in weight loss since last month, lost only 2 pounds in December but still happy with the overall weight loss of 62 pounds. Need a little extra push to get over this plateau by increasing intensity of workouts and ensuring that all meals are healthy including morning and evening snacks. February weigh inn should be better.

Wednesday 1-7

Wednesday

Cold morning

5 min jog warmup
4 miles of speed intervals with group:
(8 x 800s with 2 min rest between)
4:23,4:22,4:21,4:22,4:21,4:27,4:18,4:05
15 min jog warmdown

Stretching
felt good, no problems

Tuesday 1-6

Tuesday

Strength training/Weights including core
No running, speed intervals tomorrow
Stretching

Monday 1-5

AM:
Ran 25 minutes as slow warmup
Ran 20 minutes of hill intervals with group
Core exc, +stretching with group

Sunday 1-4

Sunday

Ran ~4 miles, easy slow recovery pace

Stretching

Saturday 1-3

Saturday

Long run with group:
Ran 10 miles in 1hour:48 minutes( 10:48 avg pace)
Stretching

Felt good, no problems

Friday 1-2

friday

Core exc
Stretching
No running.. resting legs for long run on Saturday

Thursday 1-1-09

Thursday ( New Year's Day)

Slept in, enjoyed a lazy morning

Afternoon:

Core exc + pushups
Walked 90 minutes

Stretching