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