daily update

Ran 9 miles today, furthest I have ever run outside (have done more on treadmill) Felt good, finished at around 8:50/mile pace, ran at 6:30 in the morning, it was 60 degrees. Heal pain is bad this evening.

daily update

XT--underhand grip Lat pull down--6 sets of 3 at 160#

circuit of dumbell step-up, dumbell squat to press, dumbell row..4 set of 10 reps, 35# dumbells

3 sets of 10 leg lifts

3 sets of bicycle crunch to 30



2 mile run, easy at 10min/mile



this was week four for this work out, where it changes to the 6X3 and 4X10....certainly made a difference, it was a struggle to complete the last round.



Weighed 195 today

b-fast was a juiced apple, grapefruit and peach together

mid day snack (before w/out) , and a turkey and pb wrap on ww wrap



lunch waswas a carrot1/4 cup of pistachios

daily update

5.5 miles at 8:49/mile pace
.6 miles at 7:24/mile pace

felt good, little twinge in the knee, same plantar F in right foot.

Feeling much stronger, was happy to be able to still run the last .6 faster. I added a little bit of mileage in this week to mak

8/7 and 8/9 work out

Easy run, 4 miles at 8:49/mile, 1 mile at 8:06 per mile on 8/7

on 8/9, i ran the trail by my house, did not time it, ran 1.1 miles on a trail, medium effort

6 repeats (up/down) for 10 seconds on incline of hill (grass)

getting easier to do!

8-6-08

XT--Lat pull down--5 sets of 5 at 150#

circuit of dumbell step-up, dumbell squat to press, dumbell row..3 set of 8 reps, 35# dumbells
3 sets of 10 leg lifts



2 mile run, easy at 10min/mile

Sunday workout

Still was not feeling well on sunday
I ran 5 miles, walked another 1.6 miles

daily update

not feeling really well today, got the miles but not the time
1 mile at 10min/mile
1 mile at 7:24
1 mile at 9:00
1.5 miles at 8:34
.5 mile at 7:24