This weeks goal... Run 4 miles everyday.

S 3/29: 1/4 mile warmup walk, 4 mile run, 1/4 mile cooldown walk
M 3/30: 1/4 mile warmup walk, 4 mile run, 1/4 mile cooldown walk
T 3/31: 1/4 mile warmup walk, 4 mile run, 1/4 mile cooldown walk
W 4/01 1/4 mile warmup walk, 4 mile run, 1/4 mile cooldown walk
Th 4/02 1/4 mile warmup walk, 4 mile run, 1/4 mile cooldown walk
F 4/03 1/4 mile warmup walk, 4 mile run, 1/4 mile cooldown walk
S 4/04 No running - 10 mile bike ride instead.

Was going to take a day off of running today, went for an hour bike ride, nothing hard core, just a nice family bike ride. My teenagers kicked my butt...oh to be young again.

This weeks goal....
run 4 miles ~ 4 days
run 2 miles ~ 2 days + lift weights those 2 days
rest 1 day

S-4/5-Ran 1 mile on treadmill, then ran 3 miles outside with my kids. Later, walked the dog (1.5 miles) outside with a few little sprints, but mostly walking. Technically I did run 4 miles, just not consecutively. I consider this goal met for the day.
M-4/6 -Treadmill - 1/4 mile warm up, 4 mile run, 1/4 mile cool down.
T-4/7 - Treadmill - 1/4 mile warm up, 2 mile run, 1/4 mile cool down. Weights - upper body (curls-2sets, tricep-4sets, shoulders-2sets, pushups-3sets, bench-4sets)
W-4/8 - Treadmill - 1/4 mile warm up, 4 mile run, 1/4 mile cool down.
Th-4/9 - Rest
F-4/10 - Ran outside 4 miles - beautiful day to run outside
S-4/11 - Treadmill - 1/4 mile warmup, 2 mile run, 1/4 mile cooldown. Weights - Squats-3sets of 15, Deadlifts-3sets of 15, Inner thigh squeezes w/exercise ball- 3sets of 100, Hamstring curls-3sets of 15. Bike ride- 10miles.

My weightlifting brother was over this weekend ~ him and hubby were trying to find their MAX benching weight ~ so they thought it would be fun to max me. Right now my max benching is only 105. My goal is to bench my goal weight, 135 (and hopefully I will be at that weight at the time).

This weeks goals....same as last week....
run 4 miles ~ 4 days
run 2 miles ~ 2 days + lift weights those 2 days
rest 1 day

S-4/12- Ran outside 4 miles + 1-1/2 hour of yard work.
M-4/13- Rest
T-4/14- Ran outside 2 miles + walked the dog outside 1 mile + ran on treadmill 2 miles + weights: Bench-4sets, Curls-4sets, Tricepts-4sets, 50 pushups
W-4/15- Ran outside 4 miles
Th-4/16- Ran on treadmill 2 miles, Squats 3 sets of 15, Deadlifts 3 sets of 15, Hamstring curls 3 sets of 15, Leg extensions 3 sets of 20, inner thigh squeezes 3 sets of 100.
F-4/17 Rest
S-4/18 Rest

This weeks goals....

run 4 miles ~ 3 days
run 2 miles ~ 2 days + lift weights those 2 days
rest 2 days

S 4/19-rest (out of town & cheated)
M 4/20-rest (induction flu )
T- 4/21- Treadmill, walked 1/4mile, ran 4 miles, walked 1/4 mile.
W 4/22 - Treadmill, walked 1/8mile, ran 3 miles, walked 1/8 mile. Bench pressing-heavy weight/low reps-6sets. Curls-4sets. Tricept pull downs-4sets. Tried doing pushups, but arms were so 'heavy' I couldn't even do one.
T 4/23- Treadmill, walked 1/4 mile, Ran 3.75 miles (didn't finish my run - had a phone call interupt)
F 4/24- Treadmill, walked 1/8mile ~ 4mph, jogged 1/8mile ~ 4.5mph, ran 2.75 miles with intervals between 5-8mph, walked 1/8 mile ~ 4mph. Total of 3.25 miles. Walked the dogs outside - 1 mile.
S 4/25- Treadmill, walked 1/8mile ~ 4mph, jogged 1/8mile ~ 4.5mph, ran 2.75 miles with intervals between 5-8mph, walked 1/8 mile ~ 4mph. Total of 3.25 miles. Benching - a lot (didn't keep track of sets, probably 10 sets with various weights, a lot of heavy - max 115 pounds).

This weeks goals...

4 days running intervals, 3 miles each session.
Lift 4 days per week... legs 2x per week, upper body 2x per week.

S 4/26- Weights, legs... 5 sets heavy squats, 3 sets leg extensions, 3 sets hamstring curls, 3 sets deadlifts, 300 inner thigh squeezes.
M 4/27- treadmill running, 3 mile intervals.
T 4/28- treadmill running, 3 mile intervals. Bench pressing 6 sets, tricept pull downs on Total Gym 4 sets. Walked the dogs 1 mile outside.
W 4/29- Rest Day - just walked the dogs outside 1 mile.
T 4/30- Treadmill run - no intervals, just an easy 3 miles - took about 35 minutes. Sqats, deadlifts, lunges.
F 5/1- Ran outside with hubby - 4 miles.
S 5/2 - Rest

Fell a little short of goals this week. Ran four days but only lifted 3. I'll try again next week.

4 days running intervals, 3 miles each session.
Lift 4 days per week... legs 2x per week, upper body 2x per week.

S 5/3 - Ran on treadmill 3 miles - no intervals, just a steady 5mph pace. 4 hours of yard work - raking, weeding, shoveling and spreading wood chips.
M 5/4 - Ran on treadmill - no intervals - was feeling very sluggish today, so instead of pushing myself with the increased intensity, I did an easy 4 miles at about 5 mph pace.
T 5/5 - Ran/walk on treadmill - not able to run the entire 3 miles. After the first 1.5 miles, I felt nausious, so I walked the rest. The last 1/4 mile I sprinted. Hubby says its normal to feel weak after coming off creatine, no energy. It was a struggle to finish 3 miles.
W 5/6 - ran 3 miles on treadmill - didn't do intervals, but did manage to run teh entire way. First 2 miles were hard, last one was easier, I probably could have done more.
Th 5/7 - Ran outside, 4 miles.
F 5/8 - Ran on treadmill, 3 miles - no intervals, but did push the last mile. Finally lifted weights...benching-light weight/high reps/5 sets, curls/4 sets, tricept extensions 2 sets.
S 5/9 - Biking outside for about 45 minutes.

This week's goals.....
I haven't been meeting my goals lately, so I am going to make things a little more reasonable...until I am ready to crank things up again.

Cardio (running or biking) 30 minutes - 4x per week.
Weights - 2-3x per week.

M - 5/11 - Ran on treadmill 3.5 miles
T - 5/12 - Morning - ran on treadmill 3 miles. Evening - ran on treadmill 2 miles and lifted weights. Benching 5 sets, curls 4 sets, tricept pull downs 2 supersets.
W - 5/13 - Ran on treadmill 3 miles - really "pushed" the last 1/2 mile ~ running between 6-7.5 mph.
Th - 5/14 - Ran on treadmill 3 miles - mostly intervals varying speeds between 5-7.5mph.
Fr - 5/15 - Rest
Sat - 5/16 - Ran on treadmill 4 miles
Sun - 5/17 - Ran on treadmill 3 miles. Lifted weights, benching 6 sets, curls 2 sets. Played tennis about one hour.

M- 5/18 Rest

T- 5/19 Ran outside, 4 miles which took a little under 45 minutes. Plus 20 minute lesurely bike ride - with dh & ds.

W- 5/20- Ran on treadmill 3 miles. Jillian Michaels video, 20 minutes of various exercises.

Th- 5/21 Ran outside 4 miles. Benching 6 sets, dumbbell flys 2 sets, curls 2 sets, back rows 2 sets.

Fr- 5/22 Ran on treadmill 4 miles. Started out with the intention of doing 3 miles, but that took me 36 minutes, so I figured I'd take it to 45 minutes (my magic cardio number for losing) so I ran until I hit 45 minutes - but then figured I'd finish at an even 4 miles, running for another 2 minutes for a total of 47 minutes.

Sat- 5/23 Ran 4 miles on treadmill- took over 45 minutes to complete.

Sun- 5/24 Ran 3 miles on treadmill. Bike ride outside, 30 minutes. Benching 5 sets, curls 2 sets, rows 2 sets, tricepts 2 sets.

Mon- 5/25 Ran 5.25 miles on treadmill - took about 1 hour.

Tues- 5/26 Ran 5 miles on treadmill

Wed- 5/27 Rest

Thurs- 5/28 Ran 5 miles on treadmill

Fri- 5/29 Ran 5 miles on treadmill

Sat- 5/30 Ran 4 miles outside

Sun-5/31 Ran 3 miles on treadmill. Lifted weights - 2 sets bench, 1 set curls, 1 set shoulders, 1 set tricepts, 1 set back - All high reps.

Mon- 6/1 Ran 4 miles on treadmill plus lesurley bike ride with dh & ds.

Tues- 6/2 Rest

Wed- 6/3 Ran 4 miles on treadmill

Thurs-6/4 Ran 3 miles on treadmill

Fri-6/5 Rest

Sat-6/6 Rest

Sun-6/7 Ran 4 miles on treadmill

Mon 6/8- Ran 3 miles on treadmill

Tues 6/9- Ran 4 miles on treadmill

Wed 6/10- Ran 4 miles on treadmill

Thurs 6/11- Rest - back pain

Fri 6/12- Rest - back pain

Sat 6/13- Rest - back pain

Sun 6/14- Ran slow 4 miles on treadmill

Mon 6/15 - ran 4 miles on treamill plus back & ab exercise

Tues 6/16 - ran 4 miles on treadmill plus sit ups and stretching - some yoga moves.

Wed 6/17 - ran 4 miles on treadmill

Thurs 6/18 - ran 4 miles on treadmill

Fri 6/19 - Rest

Sat 6/20 - ran 4 miles on treadmill

Sun 6/21 - Rest

Mon 6/22 - ran 4 miles on treamill

Tues 6/23 - ran 4 miles on treadmill

Wed 6/24 - ran 4 miles on treadmill

Thurs 6/25 - rest

Fri 6/26 - ran 3 miles on treadmill

Sat 6/27 - rest - out of town

Sun 6/28 - rest - out of town
__________________

Mon 6/29 - rest - induction flu

Tues 6/30 - ran 2 miles on treadmill

Wed 7/1 - ran 4 miles on treadmill

Thurs 7/2 - ran 4 miles on treadmill

Fri 7/3 - None

Sat 7/4 - None

Sun 7/5 - A little recreational tennis and vollyball.

Mon 7/6 - Rest - Induction Flu - Yes, AGAIN!!

Tues 7/7 - a.m. bench presses - 3 sets, back exercises with resistance bands - 3 sets. p.m. legs - squats 3 sets, hamstring curls 2 sets, quads 2 sets. 20 minute bike ride.

Wed 7/8 - Rest

Thurs 7/9 - Rest

Friday 7/10 - Ran 3 miles, lifted weights, 3 sets benching, 2 sets curls, 2 sets tricepts, 2 sets shoulder presses.

Sat 7/11 - Ran 5 miles outside.

Sun 7/12 - Rest