Friday August 14th

A.M. Ran on treadmill 3 miles

P.M. Bike ride 8 miles - with a lot of hills. Maintained a good 15mph pace. Tried to maintain 10mph up hills.

P.M. Lifted weights:
Benching 3 sets of 15 (increased my weight by 10lbs since last time)
Curls 3 sets of 35
Tricept extensions 2 sets of 30
Trecept pull downs on Total Gym 2 sets of 15
Shoulder raises 3 sets of 20
Should front raises 3 sets of 20
Abs - 50 lower leg raises, 100 full sit ups, 50 cruches.

P.M. - Had to walk the dogs - we went 2 miles.

Saturday August 15th

A.M. Ran outside 3 miles

P.M. 20 miles on bike with hills and rough trails.

Canoeing - about 1/2 hour.

Sunday August 16th

No cardio

"Legs Day"
5 sets of 12 front leg raises using 45#
2 sets of 15 hamstring curls using 45#
3 sets of 15 hamstring curls using 35#
5 sets of 20 squats using 35#. I usually lift heavier than this but I didn't have a spotter to help lift the bar on my shoulders, so I just held a 35# plate.

Not the best leg workout, but at least I did something today.

Monday August 17th

Ran on treadmill 3 miles.

Tuesday August 18th

Ran 3 miles on treadmill

Lifted weights - was short on time so I could only do 2 sets of each exercise.

Curls - 2 sets of 20 (increased weight by 5 pounds)
Tricepts - 2 sets of 20 (increased weight by 10 pounds)
Bench - 2 sets of 15
Shoudlers - 4 sets of 20

I might do a little more later, I don't feel like I got in a good workout. I could have lifted more, but didn't have time.

Wednesday August 19

Rest

Thursday August 20th

Ran 4 miles on treadmill - time 49 minutes.

"Legs Day"

Squats - 2 sets of 20 reps w/80# & 2 sets of 15 reps w/100#
Front leg raises - 4 sets of 15 reps w/45#
Hamstring curls - 2 sets of 15 reps w/45#

Sit ups - 3 sets of 25 full situps with 10 crunches after each set & 50 reverse curls.

Friday August 21st

Rest

Saturday August 22nd

Ran 4 miles on treadmill - time 47 minutes.

Incline bench presses - about 7 sets.

Sunday August 23rd

Ran 4 miles on treadmill - time 45:47

2 sets of tricepts - slow burn

4 sets of curls

Monday August 24th

Ran 4 miles on treadmill - time 47:36

Tuesday August 24th

Ran 4 miles on treadmill - time 50:32

I was really struggling today, couldn't get my speed past 5 mph. I need a rest day....tomorrow.

Wednesday August 26th

No running

"Legs Day"

Squats - 3 sets of 12 reps w/100lbs - narrow stance
Squats - 3 sets of 12 reps w/100lbs - wide stance
Front leg raises - 3 sets of 15 reps w/44lbs
Hamstring curls - 3 sets of 15 reps w/22lbs
Inner thigh squeezes - 4 sets of 100 reps using exercise ball

Thursday August 27th

Ran 4 miles on treadmill - time- 50:30

Time has not improved much even after a rest day.
I've been running without breakfast - thinking about eating
fruits in the morning (apples,bananas). Eating these will
probably help fuel my workouts better. In the future,
I will make a note of what I eat before my running sessions.

Tricep/bicep day:

Curls using 45# benching bar (alone without weights) -
1 set of 12 reps, 1 set of 10 reps, 2 sets of 6 reps.

Consentration curls using 12# dumbbells - 3 sets of 15.

Overhead Tricep extensions using 14# - 3 sets of 25.

Reverse tricep pull downs on Total Gym - 3 sets of 20.

Friday August 28th

Rest