08 Feb 10 A Day Off

I decided to take the day off today. I needed it plus my body needed it. The past couple of days I got a total of 7 hours of sleep so I needed a day to just do nothing. Plus I put Evie to bed last night and I think I was out before she was. I weighed in today at 259 lbs. Hopefully we can put a dent in that number the next couple of weeks and get in the mid to low 250's. My plan for the rest of the week is run Tues, Wed, & Thursday (my work days). Then run/lift on Friday, and Saturday. And I will always take Sunday's off from here on out no matter where they fall in my work outs. I at least need one day off during the week. Until next time...

Running Totals for 7 Feb 10

Well I got in another hardcore work out or at least a hardcore work out for me. I think after the three days of these types of work outs I will need three days to recover. The maintenance runs should seems pretty easy......I hope. I forget that even though I cut out the weight lifting portion of my work outs I still have to deal with the hills of Okinawa on my "easy" days. Hopefully my schedule will permit me to get in a full week of work outs. I won't post weekly totals until I have a full week of work outs which seems pretty far and few between right now. But I am trying to get them in when I can. I figure I kill myself these my three days off so it should make up for the days that I don't get in a work out. For me everything comes down to the food I shove in my face and I will continue to struggle and fight that battle everyday. I just love food too much!! Tonight I got in 6.53 miles, burned 1,304 treadmill calories, and I went for 70 minutes. I need to get my BODYBUGG up and running because I am curious how much I am actually burning through out my entire work out. The number has to be up in the mid 2K range, but maybe I am shooting high. I said I would post my Interval training that I am doing for the first 30 minute cardio session before I hit the weights so here it is:

INTERVAL CARDIO WORKOUT (35 Minutes Total, approx. 4 miles)

1-6th min - 5.5 - 6.5
7th min - 7.0
8-9th min - 6.5
10th min - 7.5
11-12th min - 6.5
13th min - 8.0
14-15th min - 6.5
16th min - 8.5
17-18th min -6.5
19th min - 9.0
20-21st min - 6.5
22nd min - 9.5
23-24th min - 6.5
25th min -10.0
26-30th min -7.0
5 min COOL DOWN

After this I I lift and after I am finished lifting I do another 30 minutes of light cardio. By that I mean I listen to my body and what ever I can do, I do. It is a pretty killer work out and I hope it pays off big time. STAY MOTIVATED!! Until next time...

Running Totals for 6 Feb 10

Well since I haven't been able to run the past three days because of bad timing at work and the torrential downpours the last three days I figure I had better take advantage of my days off to get some hard work outs in. Tonight's work out was a good one. I got my interval run in for my first half of cardio (I will post it with the next post because this will be short because I got to get in bed. It's a little after 2am and I have to get up for church in a couple of hours), I got in a good weight lifting session ((I'm happy the soreness is gone for the most part), and I got in a nice leisurely run to finish out the session. I should have burned some good calories tonight. Plus my Lip0-6 showed up in the mail today so I am stoked about that. It gave me some hellacious heartburn tonight though. I am not sure if the Lip0-6 and my Animal Pak vitamins don't like each other. I guess time will surely tell. Plus I think I am getting a cold, my throat kinda hurts. Anyways my totals for tonight are 6.33 miles, burned 1,255 treadmill calories, and it took me 70 minutes to complete the running portion. I was at the gym for around 2 hours which is an improvement over my last visit to the gym. BE HEALTHY!! Until next time...

Running Totals for 2 Feb 10

Well today was supposed to be a run/ gym day but after yesterday's weight lifting extravaganza I decided to just run tonight. My body wasn't feeling it tonight and I thought I better ease into the weight lifting portion of my exercises. I will hit the gym again on my next day off. Hopefully three days away from the gym will give my body ample time to recover. We will see. In the mean time I will continue with my running. I am pretty sore after yesterday's workout but it is good! I can still move and that is what counts. Tonight I got in 6.4 miles, burned 845 calories (I don't know if I trust my Forerunner for calorie count but at least it is an estimate. I need to get my BODYBUGG fixed or get a new sensor) and I went for 74 minutes. Two days in a row now and I feel pretty good. It's starting out to be a good month....Until next time...

I'm taking a mulligan for January!!

Since January was less than stellar for starting out my fitness year. I am taking a mulligan for last month. If you don't know what a mulligan is, it is a do over or in my case a START RIGHT NOW!! Since I only got in 97.92 miles last month and I wanted to get 120 there is a lot of room for improvement. I also gained 2.4 lbs this past month so I am going in the wrong direction there. My starting weight for this month is 262.4 lbs. Hmmm..... Well all I can do is improve and this is the month to get started with that. This is the month to jump start this mutha and get to work and achieve my health and wellness goals. Heather and I have made a goal to not eat dinner outside of the house for this month. I know that doesn't seem like that much but trust me if we can break that one habit it will be monumental for us. I have also decided to take up weight lifting on my days off. It is only three days a week and I can handle that. I found a good full body workout from my new running book I just bought and I am excited about it. I tried it out tonight and it wiped me out but if I can get used to doing this it will be great and help me cut the weight fast.....I hope. I know what my Achilles heel is and that is my eating habits. If I can fix that then the rest should fall into place. I just need to stay motivated and focus on my goals. My new workout is as follows:

Run 3.11 miles

(weight lifting program) (3 sets of 12, 10, 8 reps each exercise except for abs)
DB Bench Press
DB Flies
Lat Pulldowns
One-Arm DB Rows
Leg Extensions
Leg Curls
DB Shoulder Press
DB Lateral Raises
DB Shrugs
Upright Rows
Tricep Pushdowns
Seated Bicep Curls
Ab Machine (25, 15, 10 reps as of right now for each ab exercise)
Ab Crunches
Roman Chair

Run another 3.11 miles

Repeat 3x's a week (or my days off)

The other 3 days that I work I will run in the mornings.

Well that is the workout I am doing right now and it should be killer once I can get in the groove of it and get used to the high intensity of it. I went through it tonight and it wiped me out but I got through it just fine. I should be pretty sore tomorrow though. I should burn a ton of calories. I need to call the BODYBUGG people and see if they can fix my BODYBUGG. If not I will have to sweet talk Heather into letting me pick up another arm sensor. I would love to know how many calories I am burning during this workout. Tonight I got in 6.3 miles, the treadmill said I burned 1,282 calories from the run, and it took me 68 minutes to do my run. The whole circut took around 2 1/2 hours to complete. I am sure that time will be reduced once I get the hang of it and get through the exercises at a faster pace. I want to cut down my in between reps to around 1 minute. That would be switching weights and resting. Well I will end this novel, I hope everyone is doing good and getting in their workouts. I will be better about posting from now on. I know I need the motivation from everyone and I hope everyone feels the same way. JUST RUN & LIFT!! Until next time...

Running Totals for 27 Jan 10

Well it has been a couple of days since my last run and I could come up with some excuses why I didn't run but really for me they would just be excuses. So I have to ask forgiveness for myself that I will do better from now on. I need to keep this thing going because I know what it can look like if I get off track and I will find myself back in the 280's. And nobody wants that!! It was a very nice night for running and I almost missed it. I laid down with Bella because she was having a hard time falling asleep and I fell asleep before she did. But thank goodness for curious Evie who pounced on me to wake me back up. So I got up, got ready, and hit the streets. Tonight I got in 6.55 miles, burned 987 calories, and it took me 81 minutes to get it done. Not pretty but at least I got out the door tonight. Until next time...

Running Totals for 24 Jan 10

Well since I didn't run yesterday I thought I needed to hit the streets tonight to make up for it. Since I only got in 25.24 miles last week I feel like I have cheated myself the past couple of weeks only putting in 25 miles. So I will kick it up this week and get in my 30+ miles to reach my 120 mile goal for the month. Starting Feb. 1st it is time to get serious about losing this weight and eating healthier. Tonight's run wasn't so bad but it wasn't great either. I ran 6.4 miles, burned 892 calories and it took me 71 minutes. Happy Running! Until next time...