Monday
Not enough sleep, couldn't make the group workout. Very rare.
PM:
60 obliques
60 crunches
20 low ab kicks
50 push ups
1 min plank
Tuesday, August 31, 2010
Monday, August 30, 2010
Saturday, August 28, 2010
Saturday 8/28
Saturday
Group long run:
Drop back week
Ran 10 miles in 96 min. Pciked up pace last 3.5 miles , strong negative split. Finished with 8:50-9:05 range.
Stretching. Felt good. Humidity is much lower today, it helped a lot.
Wonderful breez. Started run feeling tired but finished really well
Group long run:
Drop back week
Ran 10 miles in 96 min. Pciked up pace last 3.5 miles , strong negative split. Finished with 8:50-9:05 range.
Stretching. Felt good. Humidity is much lower today, it helped a lot.
Wonderful breez. Started run feeling tired but finished really well
Thursday, August 26, 2010
Wednesday 8/25
Wednesday
1 mile warm up
ran 3x2 mile intervals ( 8:15-8:25 per mile pace)
4 minute rest between easch set
1 mile warm down
Stretching
1 mile warm up
ran 3x2 mile intervals ( 8:15-8:25 per mile pace)
4 minute rest between easch set
1 mile warm down
Stretching
Thursday 8/26
Thursday
AM:
Ran 65 minutes-easy recovery pace
stretching
PM:
Strength training: back, shoulders, biceps, abs
AM:
Ran 65 minutes-easy recovery pace
stretching
PM:
Strength training: back, shoulders, biceps, abs
Tuesday, August 24, 2010
Tuesday 8/24
Tuesday
AM:
Ran 5 miles -3 easy, 2 @ 9:10-9:20 range.
less humid this morning, but temo is still near 80 at 6 am
Stretching
PM:
10 min warm up on bike
3x17 dips-unassisted
3x10-12 assisted pull ups
3x15 chest incline
abs and obliques
AM:
Ran 5 miles -3 easy, 2 @ 9:10-9:20 range.
less humid this morning, but temo is still near 80 at 6 am
Stretching
PM:
10 min warm up on bike
3x17 dips-unassisted
3x10-12 assisted pull ups
3x15 chest incline
abs and obliques
Monday 8/23
Monday
Ran 2 mile warm up
Ran 3 miles of hill intervals: medium-hard effort up, walk/jog down
good effort, legs felt bettwe after warm up
Core exc, planks, push ups, lunges, stretching
Ran 2 mile warm up
Ran 3 miles of hill intervals: medium-hard effort up, walk/jog down
good effort, legs felt bettwe after warm up
Core exc, planks, push ups, lunges, stretching
Saturday, August 21, 2010
Saturday 8/21
Saturday
Group Long Run: Ran 17 miles in 2 hours : 54 minutes, averaged 9:55-10:15.
80+ degree waether by 5:30 am, humidity over 85%, pace dropped toward last 4 miles as the sun started to really beat down on me. Glad that I canstill hold a 10:00 min range for pace on a long run in this weather. It takes so much more effort in the summer.
Stretching throughout the day
Group Long Run: Ran 17 miles in 2 hours : 54 minutes, averaged 9:55-10:15.
80+ degree waether by 5:30 am, humidity over 85%, pace dropped toward last 4 miles as the sun started to really beat down on me. Glad that I canstill hold a 10:00 min range for pace on a long run in this weather. It takes so much more effort in the summer.
Stretching throughout the day
Thursday 8/19
Thursday
AM:
Ran 6 miles-easy effort
Stretching-felt mentally drained
PM:
Strength training: back, lats, shoulders
Stretching
AM:
Ran 6 miles-easy effort
Stretching-felt mentally drained
PM:
Strength training: back, lats, shoulders
Stretching
Wednesday 8/18
Wednesday
Ran 7 miles:
1 mile warmup
5 miles@ threshold range 8:35-8:45
1 mile warm down
very humid, stuffy, 80-82 degrees
Stretching
Ran 7 miles:
1 mile warmup
5 miles@ threshold range 8:35-8:45
1 mile warm down
very humid, stuffy, 80-82 degrees
Stretching
Tuesday 8/17
Tuesday
AM:
Ran 5 miles easy pace.
PM:
Strength training: triceps, chest, core, balance
Stretching
AM:
Ran 5 miles easy pace.
PM:
Strength training: triceps, chest, core, balance
Stretching
Monday, August 16, 2010
Monday 8/16
Monday
AM:
Ran 2 mile warm up
Ran 8 min hill intervals
3 min rest
Ran 1 mile on hills( 7:57)
3 min rest
Ran 8 min hill intervals
cor exc, planks, push ups, stretching
AM:
Ran 2 mile warm up
Ran 8 min hill intervals
3 min rest
Ran 1 mile on hills( 7:57)
3 min rest
Ran 8 min hill intervals
cor exc, planks, push ups, stretching
Saturday, August 14, 2010
Saturday 8/14
Saturday
group long run: dropped back to 10 mile long run.
Ran~ 10 miles in 1 hour: 37 minutes( 9:45-10:00) avg pace.
Stretched .
group long run: dropped back to 10 mile long run.
Ran~ 10 miles in 1 hour: 37 minutes( 9:45-10:00) avg pace.
Stretched .
Friday, August 13, 2010
Thursday 8/12
Thursday
20 min on bicycle
60 min strength training: chest, shoulders, light leg curls and balance
20 min on bicycle
60 min strength training: chest, shoulders, light leg curls and balance
Wednesday, August 11, 2010
Wednesday 8/11
Wednesday
Started at 5:45, temp was in low 80s with high humidity.
Ran 6 miles-progressive pace, from 10:10 down to 8:30.
Actually proud that I was able to do this workout in hot and humid morning weather.
Stretched. lots of fluids, very hungry, bigger breakfast than usual, will have a lighter dinner.
light core exc and push ups at work
No exercise this evening.
Started at 5:45, temp was in low 80s with high humidity.
Ran 6 miles-progressive pace, from 10:10 down to 8:30.
Actually proud that I was able to do this workout in hot and humid morning weather.
Stretched. lots of fluids, very hungry, bigger breakfast than usual, will have a lighter dinner.
light core exc and push ups at work
No exercise this evening.
Tuesday, August 10, 2010
Tuesday 8/10
Tuesday
AM:
Ran 50 minutes-easy, very easy effort. Felt tired.
Stretching. lots of fluids. Monitoring protein intake in all meals.
hopefully recover in time for PM workout.
PM:
60 minutes of strenght training: triceps, dips, lats, shoulders. 15 min on bicycle
AM:
Ran 50 minutes-easy, very easy effort. Felt tired.
Stretching. lots of fluids. Monitoring protein intake in all meals.
hopefully recover in time for PM workout.
PM:
60 minutes of strenght training: triceps, dips, lats, shoulders. 15 min on bicycle
Monday, August 9, 2010
Monday 8/9
Monday
AM
Ran 6 miles( 5:45AM)- easy effort, 9:50-10:00. Heat and humidity continue to take a toll.
monitoring fluid intake, vitamins, and recovery closely after each workout.
Stretching
AM
Ran 6 miles( 5:45AM)- easy effort, 9:50-10:00. Heat and humidity continue to take a toll.
monitoring fluid intake, vitamins, and recovery closely after each workout.
Stretching
Sunday, August 8, 2010
Sunday 8/8
Sunday
legs and body feel like they need more recover. Was planning a walk this evening, but need to take total rest.
legs and body feel like they need more recover. Was planning a walk this evening, but need to take total rest.
Saturday, August 7, 2010
Saturday 8/7 Progress summary
Progress summary:
Current Weight: 200-202 pounds.
Original weight on 5/5/2008: 280-285
Total weight loss: 80 pounds with +/- 2 lb
Waistline: from 44 down to 34
Shirt size: from XXL to L.
Current Weight: 200-202 pounds.
Original weight on 5/5/2008: 280-285
Total weight loss: 80 pounds with +/- 2 lb
Waistline: from 44 down to 34
Shirt size: from XXL to L.
Saturday 8/7
Saturday
Long Run:
Ran ~16 miles in 2 hours :45 minutes. Pace ranging from 9:50-10:20.
temp between 80-and 85. High humidity. very tough.
Stretching
Ice bath
Long Run:
Ran ~16 miles in 2 hours :45 minutes. Pace ranging from 9:50-10:20.
temp between 80-and 85. High humidity. very tough.
Stretching
Ice bath
Friday, August 6, 2010
Thursday, August 5, 2010
Thursday 8/5
Thursday
AM:
Ran 5 miles-easy effort. Another hot and humid morning.
Stretching-calves and left hamstring are a bit tight and sore.
Recvoring well
PM:
60 min of strenght trainign: biceps, back, core.
AM:
Ran 5 miles-easy effort. Another hot and humid morning.
Stretching-calves and left hamstring are a bit tight and sore.
Recvoring well
PM:
60 min of strenght trainign: biceps, back, core.
Wednesday, August 4, 2010
Wednesday 8/4
Wednesday
Temp: 84 at 6:30AM, high humidity, thick air
Ran 2 mile warmup
Ran 2 miles at 8:15-8:20 avg. pace
rest
Ran 1 mile at 8:40 pace( should have been faster,legs gave up) heat is too much
rest
4x 20 sec strides
Stretching
Temp: 84 at 6:30AM, high humidity, thick air
Ran 2 mile warmup
Ran 2 miles at 8:15-8:20 avg. pace
rest
Ran 1 mile at 8:40 pace( should have been faster,legs gave up) heat is too much
rest
4x 20 sec strides
Stretching
Tuesday 8/3
Tuesday
AM:
situps, core exc, push ups
Ran 6 miles -sub 10:00 pace, easy-medium effort.
84 degrees at 6:30 AM, hight humidity.
lots of stretching in the shade
lots of water
PM:
60 min of strength training: lots of chest exc, lots of triceps
upper body stretching
AM:
situps, core exc, push ups
Ran 6 miles -sub 10:00 pace, easy-medium effort.
84 degrees at 6:30 AM, hight humidity.
lots of stretching in the shade
lots of water
PM:
60 min of strength training: lots of chest exc, lots of triceps
upper body stretching
Monday 8/2
Monday
Ran 5 miles - sub 10:00 pace. easy-medium effort. Ran in the evening, overslept in AM.
temps in the highg 90s, tough one even in the shade.
lots of water, gatorade,light dinner
Stretching
Ran 5 miles - sub 10:00 pace. easy-medium effort. Ran in the evening, overslept in AM.
temps in the highg 90s, tough one even in the shade.
lots of water, gatorade,light dinner
Stretching
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