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