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