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