257.8 lbs (78 days until PT test)

Signed up for my PT test today (30 OCT @ 0700).  That means 78 more days to rehab my knee and get back to where I need to be to pass my PT test and hopefully get another 90%.  I'm always happy to just pass but I'm always shooting for the 90.  Arms are a little sore from yesterday's workout which is good.  I had another good workout today.  I'm trying to focus on form and really working the targeted muscle.  And that means less weight so I don't cheat myself out of a "quality" workout.  So far, so good.

STATS:

Daily: 5.34 mi
Weekly: 10.5 mi
Monthly: 32.25 mi
Yearly: 537.26 mi

 TODAY'S WORKOUT

(AM) - Jogging/walking (65 min)

(PM) - Weights (2 sets 10-12 reps, 1 set to failure)

- Bench Press

- Incline Flyes

- Seated DB Press

- DB Side Laterals

- Tricep Extensions

- Bench Dips

(PM) - Elliptical (30 min) Track (5 min cool down)

259.4

I am starting a new workout program this week (http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-intro.html).  I'm excited about it because I think it's more realistic and not super boring.  That's a huge thing for me when it comes to lifting weights is keeping motivated and interested in the program.  Fingers crossed that I will stick with it.  The knee is coming along fine.  I'm starting to run more and more every day and that makes me happy.  Until next time...

TODAY'S WORKOUT

(AM) - Jogging/walking (65 min)

(PM) - Weights (2 sets 10-12 reps, 1 set to failure)

- Bent over DB Row

- Underhand Pull Ups

- Standing BB Curl

- Alt. DB Curl

(PM) - Elliptical (30 min) Track (5 min cool down)

260.8 lbs

Decided to take the afternoon off to give my body a rest.  The knee is still feeling good for the moment.  Next week I will try and do a little more with it.  I also found a good weight program that I'm going to follow for the next 12 weeks.  Nothing overly strenuous but looks like a good program.  I guess we'll see.  Until next time...

STATS:

Daily: 4.53 mi
Weekly: 14.55 mi
Monthly: 16.68 mi
Yearly: 521.69 mi

 TODAY'S WORKOUT

(AM) - Jogging/walking (65 mins)

 

261.8 lbs

Another good day and hopefully another day closer to being able to run like before.  Just taking it one day at a time and being grateful that I can do what I'm doing right now.  It's the little triumphs that I'm focusing on.  Second day of lifting and I'm feeling it.  Supplementing with the elliptical really helps getting in more cardio that's very low impact on my knee.  The only thing now is to keep it up! 

JUST RUN!!!

 

STATS:

Daily: 4.89 mi
Weekly: 10.01 mi
Monthly: 12.15 mi
Yearly: 517.15 mi

 TODAY'S WORKOUT

(AM) - Jogging/walking (60 mins)

(PM) - Weights

            Elliptical (35 mins)

A little jogging

Today is the first day I've actually did a little running since I tweaked my knee a couple weeks ago.  It felt a little awkward because I'm still favoring that knee so much but I did 60 minutes on the track and jogged the straight-a-ways and walked the curves.  It's a start.  This afternoon I lifted and did the elliptical for 30 minutes.  I worked up a pretty good sweat on the elliptical and it wasn't too hard on my knee.  I will continue this routine until I'm back up and running like before.  I think I burned my 1000 calories today but I over ate at dinner.  I just LOVE tacos!  Better luck tomorrow.

 STATS:
Weekly: 5.2 mi
Monthly: 7.25 mi
Yearly: 512.26 mi

 

TODAY'S WORKOUT

(AM) - Jogging/walking (60 mins)

(PM) - Weights

            Elliptical (35 mins)

Week 2: Day 1

Very frustrating day work wise.  Glad it's over with.  Sometimes the Air Force pisses me off with their inability to keep records correctly.  Hopefully I can get everything taken care of.  It's bed time and time to forget about this day.

STATS: Weekly: 5.4 mi
Monthly: 52.12 mi

Yearly: 499.83 mi

 

TODAY'S WORKOUT

(AM) - Cross training (I didn't cross train, I ran) 

Week 1: Day 6

My "long" run is in the books along with my first week.  Tomorrow is a rest day which I'm looking forward to.  I am looking to improve with my running (quality miles not just going through the motions) along with my nutrition (quit eating crap calories!).  I've got a long way to go and October is right around the corner.  I need to get more focused and put in some good fitness weeks coming up.

JUST RUN! 

STATS:
Weekly: 23.98 mi

Monthly: 46.71 mi

Yearly: 494.43 mi

 

TODAY'S WORKOUT

(AM) - Long Run (6 mi) 

Week 1: Day 5

WEEK 1: DAY 5

I ran Wednesday but I didn't post for some reason.  I was supposed to do 3 miles yesterday but we had our long term storage delivered and we were running around all day yesterday so I didn't get a chance to run.  Today was supposed to be a rest day BUT I had to make up for yesterday.  So I was scheduled to make up the 3 and I did that and some (5.59 mi).  As long as I'm not skipping workouts I should be good to go.  Just need to be creative with scheduling my workouts sometimes.

STATS: 

Weekly: 17.86 mi

Monthly: 40.6 mi

Yearly: 488.31 mi

 

TODAY'S WORKOUT

(AM) - Run (3 mi) 

 

Speed Work Day

WEEK 1: DAY 2

A little sore from yesterday's weight session but nothing too horrible.  My first "speed" session was today and I didn't think it would be too bad ONLY doing 3 miles.  Boy was I wrong!  That was a long 3 miles.  Good thing tomorrow is a easy 3.  This afternoon was my first time on the row machine.  I'm trying to switch it up a little by trying different machines.  It wasn't too bad once I got the rhythm down.  Onward to day 3!

HAPPY RUNNING!

STATS: 

Weekly: 9.07 mi

Monthly: 31.81 mi

Yearly: 479.52 mi

WEEK 1

TODAY'S WORKOUT

"Speed Work Day"

(AM) - Sprints (3 mi) 

(AM) - Walk (30 min)

(PM) - Row Machine (30 min)

(PM) - Walk (30 min)

Week 1: Back at it

Week 1 of the Hal Higdon Novice marathon training program.  With a little of my own workouts in the afternoon.  I hope to really get my fitness engine running once again and lose this weight once again.  It was a good first day.  LET'S GO!!!

STATS:

Weekly: 2.06 mi

Monthly: 24.8 mi

Yearly: 472.51 mi

WEEK 1

TODAY'S WORKOUT

"Cross Training Day"

(AM) - Elliptical (30 min) 

(AM) - Stationary Bike (30 min)

(PM) - Weights

(PM) - Walk (30 min)

 

 

PT Count Down: 132 Days

Two weeks to go now!  It's getting closer and closer and I can't wait until it's over with.  Today's workouts were pretty good.  After my CrossFit session I tried to do my normal 30 minutes of cardio but the legs were mush after 100 squats.  So I walked most of the PM cardio which I am fine with.  Better than sitting on the couch doing nothing.  Everything is moving along fine here.  I just need it to stay that way and before I know it I'll be home.  I CAN'T WAIT!!!  (14 DAYS TO GO!!!)

STATS:

Weekly: 15.79 mi

Monthly: 62.46 mi

Yearly: 351.03 mi

TODAY'S WORKOUT

Cardio (AM) - 35 minutes (3.18 mi)

CrossFit (PM) - 2 laps (650m) + 20 squats & 20 crunches; 5 sets  26:49

Cardio (PM) - 37 minutes (2.37 mi)

PT Count Down: 133 Days

I haven't been able to work out as much as I would have liked the past little while.  Between moving, traveling to Osan to get the new guy, and various other things.  Well, let's just say I haven't been working out.  Everything is pretty much settled for this week minus a couple little things so I should be able to get in some good workouts this week.  We'll see how the week plays out.  (15 DAYS TO GO!!!)

STATS:

Weekly: 8.1 mi

Monthly: 54.81 mi

Yearly: 343.35 mi

TODAY'S WORKOUT

Cardio (AM) - 36 minutes (3.12 mi)

CrossFit (PM) - 2 laps (650m) + 5 Eight Count Bodybuilders (5 sets) 23:37

Cardio (PM) - 36 minutes (2.83 mi)

PT Count Down: 145 Days

I figure I'm going to keep this simple until I get to Nellis.  I figure if I run 6 days a week I should be good.  If I feel like I need to do something extra while I'm here I'll hit the gym or do some CrossFit.  That should make things more laid back for me and that's what I'm looking for.  It works for me as long as I get out every day and do something.  Until next time...  (27 DAYS TO GO!!!)

STATS:

Weekly: 11.95 mi

Monthly: 36.34 mi

Yearly: 324.89 mi

Weight: 258.4 lbs.

TODAY'S WORKOUT

Cardio (AM) - 35 minutes (3.25 mi)

Cardio (PM) - 35 minutes (2.59 mi)

PT Count Down: 146 Days

WOD: Long Run

Well I didn't get anything accomplished yesterday because I was under the weather so to speak.  I had a massive head ache all day which turned into a migraine after work.  So I came home, took some Motrin, and went to bed.  I planned on running this morning but I woke up around 2100 and didn't go back to sleep until 0100.  So I did a long run in the afternoon to make up for no mileage so far this week.  I feel 100% better today and back to my normal self.  Looking forward to the rest of the week and having it fly by.  Until next time...  (28 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thurs

Weights

Sat-

Run base perimeter

Sun-

30 min walk

STATS:

Weekly: 6.1 mi

Monthly: 30.49 mi

Yearly: 319.03 mi

Weight: 260.4 lbs.

TODAY'S WORKOUT

Cardio - 70 minutes (6.1 mi)

PT Count Down: 149 Days

WOD:  Long Run

Today I officially start my one month count down.  It will be good to be inside a month until I go home.  I'm really looking forward to that day.  It's been a very lazy Saturday.  I've ate like garbage but I didn't talk myself out of going for my base perimeter run.  So I guess that's something.  I'm ready to start another week, bring on Monday already!  Until next time...  (31 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thurs

Weights

Sat-

Run base perimeter

Sun-

30 min walk

STATS:

Weekly: 39.49 mi

Monthly: 24.39 mi

Yearly: 312.93 mi

TODAY'S WORKOUT

Cardio - 70 minutes (6.01 mi)

 

PT Count Down: 150 Days

WOD: (AM) Run / (PM) Run

Super duper close to talking myself out of running this afternoon.  After an internal debate, I got my fat, lazy butt off the couch and hit the track.  Only doing 35 minute sessions really helps with the motivation.  I think I would have thrown in the towel if I was still doing 60 minute sessions.  This works for me and I'll keep going with it.  Another week behind me and I'm looking forward to another weekend to hurry by.  Bring on next week already!!!  (32 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thrus

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 33.48 mi

Monthly: 18.37 mi

Yearly: 306.92 mi

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.95 mi)

(PM) Cardio - 35 minutes ( 3.06 mi)

PT Count Down: 151 Days

WOD: (AM) Run / (PM) Run

Back from Gwangju hopefully for the last time.  I'm technically done traveling to the "long distance" COB's now.  Unless something really screws up.  I hope to have a quiet May and get out of here next month.  Putting together a pretty good week fitness wise.  I hope the scale agrees with that tomorrow morning.  Happy that Spring is trying to stay and I hope it does.  Until next time...  (33 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thrus

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 27.46 mi

Monthly: 12.36 mi

Yearly: 300.90 mi

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (3.01 mi)

(PM) Cardio - 35 minutes ( 3.05 mi)

 

PT Count Down: 154 Days

WOD: (AM) Run / (PM) Run, CrossFit

Ok, I need these last few weeks to fly by.  So I'm going to buckle down and work out, work out, & work out.  I really think that will help me in a couple of ways.  First, it will make my time fly by.  Second, it will help me get some of this weight BACK off.  I have done a horrible job when it comes to my eating and I need to be better.  I should be a busy May.  Let's go!!!  (36 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thrus

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 8.8

Monthly: 102.15 mi

Yearly: 282.24 mi
Weight: 266.4 lbs.

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (3.1 mi)

(PM) Cardio - 36 minutes ( 3.02 mi)

(PM) CrossFit - 5 Eight Count Body Builders & run 1/2 mile (5 sets; 2.68 mi)

PT Count Down: 165 Days

WOD: (AM) Run / (PM) Run, Weights

I'm worn out today but it was some good work outs.  I've passed my two most challenging days for me (Tues & Thurs) because I really don't like lifting weights.  I think that only lifting two days a week is manageable for me.  Also doing two days of CrossFit really isn't bad either.  That leaves Wed & Sat. as strictly run days.  And Sunday is my leisurely walk day.  It seems like a good combination for me right now.  I will try to stick to this regimen for the rest of my time here.  Sounds like a manageable goal for me.  HEAD STRONG!!!  (49 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon, Wed, & Friday

CrossFit

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 23.02 mi

Monthly: 79.19 mi

Yearly: 259.28 mi

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.76 mi)

(PM) Cardio - 35 minutes ( 3.11 mi)

(PM) Weights

-Leg Press Machine
-Seated Calf Raises
-Chest Press Machine
-Hyper Extension
-Barbell Vertical Raises
-Lat Pulldown
-Bicep Curl Machine
-Tricep Pulldowns
-Shoulder Press Machine

PT Count Down: 166 Days

WOD: (AM) Run / (PM) Run

(50 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon & Fri

CrossFit WOD

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 17.14 mi

Monthly: 73.31 mi

Yearly: 253.4 mi

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.92 mi)

(PM) Cardio - 36 minutes ( 2.9 mi)

PT Count Down: 167 Days

WOD: (AM) Run / (PM) Run, Weights

Another day behind me.  I need to take it one day at a time and focus on getting out the door and working out.  That will help these last few weeks to go by.  Also it will get me going in the right direction once again, fitness wise.  Very sad to hear about the terrorist attack at the Boston marathon.  Some people just want to see the world burn.  Until next time...  (51 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon, Wed, & Friday

CrossFit WOD

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 11.31 mi

Monthly: 67.48 mi

Yearly: 247.57 mi

TODAY'S WORKOUT

(AM) Cardio - 37 minutes (2.75 mi)

(PM) Cardio - 36 minutes ( 2.94 mi)

(PM) Weights

 

-Leg Press Machine
-Seated Calf Raises
-Chest Press Machine
-Hyper Extension
-Barbell Vertical Raises
-Lat Pulldown
-Bicep Curl Machine
-Tricep Pulldowns
-Shoulder Press Machine

PT Count Down: 168 Days

WOD: (AM) Run / (PM) Run, CrossFit

I'm really struggling right now.  As it gets closer to me leaving the more I don't want to be here.  That leads to not wanting to do anything but sit in my room and that leads to eating constantly.  I know it's a mental/motivational issue.  I need to power through it, get out the door, and do something.  I know how I feel when I exercise and I always feel better.  I need June to hurry up and get here!  (52 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon, Wed, & Friday

CrossFit WOD

Tues, Thurs & Sat

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 5.6 mi

Monthly: 61.77 mi

Yearly: 241.66 mi

TODAY'S WORKOUT

(AM) Cardio - 36 minutes (2.31 mi)

(PM) Cardio - 37 minutes ( 2.27 mi)

(PM) CrossFit - 1 lap +15 squats (5 sets; 1.02 mi)

PT Count Down: 175 Days

WOD: (AM) Run, Build Ups / (PM) Run, CrossFit

The start of another week.  I'm starting to dread weekends.  They go so slow and I am so bored most of the time.  I can only workout so much and watch so many movies!  Ugh!  Need to get more creative to help speed my weekends up.  Maybe throw in some bike rides.  Saturday was a complete wash because it rained the entire day and the gym was closed so no run that day.  Oh well, looking forward to this week and improving.  Now all the junk food is out of my apartment and it's only good choices from here on out.  I'll throw in a few cheats things here and there but mostly clean eating from now on.  I'm off to Suwon tomorrow for an over night trip.  They have treadmills and a decent gym up there so I should be able to stay on track.  Come on June!!!  (59 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 7 mi

Monthly: 41.19 mi

Yearly: 221.28 mi

Weight: 262.8 lbs

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.86 mi)
(AM) 16 Push Ups / 16 Sit Ups

(PM) Cardio - 36 minutes ( 3.08 mi)

(PM) CrossFit - 1 lap +15 squats (5 sets; 1.05 mi)

PT Count Down: 178 Days

WOD: (AM) Run, Build Ups / (PM) Run, CrossFit

Another week in the books.  I spoke with Osan Outbound assignments today and they should start processing my orders.  I will double check on Monday just to make sure.  I will be within 60 days and I should have my orders right now!  Next week should fly by because we have a scheduled trip to Suwon for our quarterly surveillance visit.  I'm hoping that the rest of this month flies by because we have trips planned 3 out of the 4 weeks this month.  Come on June!!!  (62 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 34.18 mi

Monthly: 34.18 mi

Yearly: 214.27 mi

Weight: 255.6 lbs

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.9 mi)
(AM) 10 Push Ups / 10 Sit Ups

(PM) Cardio - 36 minutes ( 3.06 mi)

(PM) CrossFit - 1 lap +15 squats (5 sets; 1.11 mi)

PT Count Down: 179 Days

WOD: (AM) Run, Build Ups / (PM) Run

Today was rail car day and come to find out my LAST rail car day.  It looks like we are finished with rail cars which makes me happy.  I probably just jinxed myself but supposedly we are finished at Daegu.  It is a beautiful day outside today.  It was a nice afternoon run.  You can tell the weather is nice because the ROKAF (Korean Air Force) are out in droves running on the track.  Oh well, I guess I could share.  Until next time...  (63 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon & Friday

WOD

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 27.11 mi

Monthly: 27.11 mi

Yearly: 207.19 mi

Weight: 256.6 lbs

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (3.12 mi)
(AM) 8 Push Ups / 8 Sit Ups

(PM) Cardio - 36 minutes ( 3.03 mi)

PT Count Down: 180 Days

WOD: (AM) Run, Build Ups / (PM) Run

Well the soreness continues and I continue to power through smartly.  Not overdoing it so I hurt myself or wear myself out.  I'm on pace as of now to hit a 40 mile week.  I haven't did that for a while now.  We'll see how the last three days go.  I decided besides my "rest" day Sunday, I needed a mid week "rest" day of sorts.  So on Wednesday's I will just run.  No weights or CrossFit.  We will see how that goes.  The gym is almost moved over to the temporary building and it will be good to have it open again.  The exercise ends this weekend and everyone will go home and I'll have it all to myself again.  Hooray!!!  (64 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon & Friday

WOD

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 20.94 mi

Monthly: 20.94 mi

Yearly: 201.03 mi

Weight: 259.8 lbs

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.94 mi)
(AM) 6 Push Ups / 6 Sit Ups

(PM) Cardio - 35 minutes ( 2.93 mi)

PT Count Down: 181 Days

WOD: (AM) Run, Build Ups / (PM) Run

Well it's Tuesday which means only running today.  That is good since after my light session of CrossFit my quads are killing me today.  That is unbelieveable since I only did 45 squats and ran a little under 3 extra miles yesterday.  Anyways, I'm paying for it today but it will pass and I will get stronger and more fit.  It will just take a little time.  (65 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon., Wed., & Fri.

WOD

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 15.06 mi

Monthly: 15.06 mi

Yearly: 195.15 mi

Weight: 262 lbs

TODAY'S WORKOUT

(AM) Cardio - 36 minutes (3.08 mi)
(AM) 4 Push Ups / 4 Sit Ups

(PM) Cardio - 36 minutes ( 3.22 mi)

 

6 Months Out

WOD: (AM) Run, Build Ups / (PM) Run, CrossFit

Well here we are again.  Except I am 6 months out from my next PT test and I need another 90.  So today begins that loooooong journey to that goal.  Short term goal is to be below 250 lbs. by the time I come home in June.  That gives me around 66 days to get that goal accomplished.  If I stay focused AND focus on what I'm shoveling into my mouth that should be an easy goal to hit.  I got my first taste of CrossFit today and I'm going to ease into it slowly.  I hope I can fall in love with it because it looks awesome and very challenging.  (66 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon., Wed., & Fri.

WOD

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 8.75 mi

Monthly: 8.75 mi

Yearly: 188.84 mi

Weight: 266.6 lbs

TODAY'S WORKOUT

(AM) Cardio - 36 minutes (3.13 mi)
(AM) 2 Push Ups / 2 Sit Ups

(PM) Cardio - 35 minutes ( 3.02 mi)

(PM) WOD:

3 Rounds of:

Run 400 meters (I did 4 laps, almost a mile.  So 1600 meters)

15 Squats

(Time- 24:38; 2.59 mi)

 

Headed to Gwangju

WOD: (AM) Run / (PM) Run

I think my Nike+ sensor is going out.  My first run went fine but my second run kept loosing my pace and cutting out.  I know I did a lot more than 2.49 miles.  Oh well, as long as I'm putting in the time.  I will have to pick up a couple more sensors that way I don't have to keep switching the one I have between my two pairs of Nike's.  Anyways, we are down here in KJ for the night which is good because Daegu is a mess right now with the exercise going on and all the people thinking we are an operational base.  Lots of stupid questions being thrown our way right now.  Not too much longer.  I'm ready to come home now.  Until next time...

 

WEEKLY PLAN
Mon-Fri
(AM) Run (35 min.)
(PM) Run (35 min.)
Sat-
(AM) Run base perimeter
Sun-
Rest Day (30 min walk)

STATS:

Weekly: 11.53

Monthly: 57.13

Yearly: 180.08

Weight: 261 lbs

TODAY'S WORKOUT

AM Cardio - 35 minutes (2.95 mi)

PM Cardio - 35 minutes (2.49 mi)

Ok, It's Time!

Workout of the Day (WOD):  (AM) Run / (PM) Run

Starting next week (1 APR), I'm 6 months out from my PT test.  That means time to put on the PT cap and get serious about my fitness.  I was contemplating trying to run LV marathon this year.  I think I'll push that until next November.  I NEED to build some healthy habits and prove to myself I can be consistent with my weight loss.  And by that I mean getting in the 220's or lower and staying there FOR GOOD.  I need to do that before I even consider running 26.2 miles.  This is my "lifestyle change" plan.  I don't want to call it a goal because goals can be accomplished and then discarded.  I need this to be consistent and continue through out the rest of my life.

With that said, I will start to plan out my weeks now.  I hope that this will help keep me on target through out the week.  Also from here on out I WILL NOT keep crap food in my apartment.  ONLY HEALTHY CHOICES!  If it's not here I can't eat it.  Sounds easy but it's not.  To help me with my Push Ups & Sit Ups, starting April 1st, everyday I will be doing what I call BUILD UPS.  I will take the day of the week and times it by 2 (1 APRx2= 2 Push Ups & 2 Sit Ups, and so forth building up to 30 or 31 days of the month which will equal 60 or 62 each).  That should help.  To give me a goal, since I'm not running LV this year.  I want to run a sub 10 mile and a half for my PT test.  I ran a 10:24 this last time.  Time to work on speed.  Word of the Day:  COMMITMENT!!! 

WEEKLY PLAN
Mon-Fri                                    
(AM) Run (35 min.)
(PM) Run (35 min.)
Sat-
(AM) Run base perimeter
Sun-
Rest Day (30 min walk)

STATS:

Weekly: 6.08

Monthly: 51.67

Yearly: 174.63

Weight: 266.6 lbs

TODAY'S WORKOUT

AM Cardio - 35 minutes (2.98 mi)

PM Cardio - 36 minutes (3.09 mi)

No Weigh In

Since I spent the night in Suwon I didn't have a scale BUT I'm sure it wasn't pretty because of our little trip to Outback Steakhouse.  I am getting a little trend going which I'm glad I switched to running twice a day.  It really gives my legs a break in between runs and I feel more refreshed.  I think next week I want to add in some weights which was the main reason I switched to two 30 minute sessions.  We will see how it goes.  Until next time...

STATS:

Weekly: 18.51

Monthly: 41.08

Yearly: 164.04

TODAY'S WORKOUT

AM Cardio - 35 minutes (3.21 mi)

PM Cardio - 35 minutes (3.05 mi)

260.4

Hanging out in Suwon for the night.  These trips will become super scarce from here on out.  Thank you Sequestration!!!  We didn't need money to function anyways.  Glad we support and defend our government & it's too bad we don't get that same support and defense.  So sad!

STATS:

Weekly: 6.12

Monthly: 34.81

Yearly: 157.76

TODAY'S WORKOUT

AM Cardio - 35 minutes (3.08 mi)

PM Cardio - 35 minutes (3.04 mi)

264.4

I will follow the old saying, "If you don't anything nice to say, don't say anything at all."

Until next time...

STATS:

Weekly: 6.1

Monthly: 28.68

Yearly: 151.63

 

TODAY'S WORKOUT

AM Cardio - 35 minutes (2.99 mi)

PM Cardio - 35 minutes (3.11 mi)

257

I haven't ran for the past couple of days.  I could make excuses as to why I didn't run BUT the simple fact is I DIDN'T RUN.  It's that easy.  Today's run was super tough.  I don't know why (could be the Anthrax shot from yesterday, another excuse) but I'm sore and it took everything in me to get out there today.  Simple triumph for the day, is I GOT OUT THERE.  Until next time...

 STATS:

Weekly: 16.45

Monthly: 22.57

Yearly: 145.53

Weight: 257 (+.06 / 256.4 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (5.37 mi)

256.6

Another beautiful day here in Daegu.  This weather trend it supposed to continue (as of right now) into the weekend.  It's supposed to warm up each day until Sunday I believe.  It should be a good running week for me.  Or should I say I don't have any excuses not to get out and pound the pavement.  Not too much going on right now.  I'm taking this opportunity to study for my next stripe.  My test date is the 29th of March.  I at least have to put in some kind of effort cause you never know what will happen.  Until next time...

STATS:

Weekly: 11.07

Monthly: 17.19

Yearly: 140.15

Weight: 256.6 (+.02 / 256.4 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (5.58 mi)

261.4

Another week is here and it's supposed to be an amazing weather week.  Today was a little chilly but it was still a high of 54° and windy BUT I'll take it.  It beats running inside in that stuffy cardio room.  Believe it or not, this weekend is supposed to be in the mid-70's.  I mean that's just a forecast but if it holds true someone might have a sunburn from a long run on Saturday.  I guess we'll see what happens.  Under 100 days left as of Saturday.  I will adjust my actual date when I get a fly day but it shouldn't be any later than 10 June so that puts me at 98 days left.  My goal is to be in the 230's by the time I come home.  Totally achievable!  JUST RUN!!!

 STATS:

Weekly: 5.49

Monthly: 11.61

Yearly: 134.57

Weight: 261.4 (+5 / 256.4 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (5.49 mi)

261.6

My weight is going the wrong way at the moment.  Only I can get it headed in the right direction.  I just need to find the motivation once again.  That's been hard since returning to Korea.  I can't do anything about that.  I just need to get my head on straight and focus on November and my HOPEFULLY first marathon.  I need to be in the 230's to run that race, if not lighter.  I got off my butt and went for a run today.  I should of went yesterday BUT that's in the past and I can't do anything about that.  I will make up for it tomorrow, Sunday, since that's supposed to be my rest day.  It was pretty chilly today for my run.  The temperature dropped once again.  It was around 41° for my run this evening.  I'm sure it would have been a little warmer if I went earlier.  I will have to keep that in mind for tomorrow.

GET BACK ON TRACK!!!

 

STATS:

Weekly: 17.19

Monthly: 6.12

Yearly: 129.08

Weight: 261.6 (+5.2 / 256.4 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.12 mi)

258.8

Well another semi decent weather day here in Daegu.  We had to do a turn and burn up to Gwangju today so a lot of time was spent in the GOV.  I was ready to do a little running (or what most people would call jogging).  It is nice to be able to get outside even if it's running around the track in circles.  It's better than running on the treadmill.  After I finished I headed over to the gym for a little light lifting, runner style.  It's all good...

STATS:

Weekly: 11.07

Monthly: 20.64

Yearly: 122.95
Weight: 258.8 (+2.4 / 256.4 lbs)

TODAY'S WORKOUT:

IRON MEETS ROAD ROUTINE
(Sets: 1; Reps 20)

Cardio - 65 minutes (5.54 mi)

Leg Press Machine
Seated Calf Raises
Chest Press Machine
Hyper Extension
Barbell Vertical Raises
Lat Pulldown
Bicep Curl Machine
Tricep Pulldowns
Shoulder Press Machine

260.2

Here we go again.  I am back at it FINALLY!  I still have a cold but I've waited long enough and I can't wait anymore.  The nice thing is it was in the low 50's today so I got to run/walk outside.  That makes me super happy.  I just hope this weather continues to stay this way so I can avoid running on the treadmill unless I absolutely have to.  I'm back to posting my weight in the title and maybe it should motivate me to make that number go WAY down.  Happy thoughts!!!

STATS:
Weekly: 5.52
Monthly: 15.09
Yearly:  117.41
Weight: 260.2 (+3.8 / 256.4 lbs)

TODAY'S WORKOUT
Cardio - 65 minutes (5.52 mi)

Snow, Snow, and More Snow...

Back at it and working towards 100 miles this month.  Not too far off just need to get in a couple more runs to reach it.  Go, go, go...

STATS:
Weekly: 5.74
Monthly: 92.35
Yearly: 92.35
Weight: ??? (256.4 lbs)

TODAY'S WORKOUT
Cardio - 65 minutes (5.74 mi)

A Nasty Cold

I'm dealing with a nasty cold at the moment but I'm trying not to let it disturb my running.  I feel a little bit better than I did yesterday.  But it seems like my cold has moved to my head.  I did get over to the gym this morning over in Gunnison.  I'm pretty close to my 100 mile mark.  Just a couple more runs and I'll be good to go for January.  Until next time...

STATS:
Weekly: 11.57
Monthly: 86.61
Yearly: 86.61
Weight: ??? (256.4 lbs)

TODAY'S WORKOUT
Cardio - 65 minutes (5.75 mi)

A Little Utah Running

Well I've taken the last week off to become reacquainted with my family and have eaten horribly during that time.  Now it's time to get back to work and get some runs in while I'm home on mid tour.  I'm pretty close to my monthly goal of 100 miles.  It's time to knock that out and get as many as I can before February starts.  JUST RUN!

STATS:

Weekly: 8.82

Monthly: 80.85
Yearly: 80.85

Weight: ??? (256.4 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (5.82 mi)

Happy Mid Tour!!!

Well my mid tour is finally here.  Today I head down to Busan to stay the night and tomorrow I fly half way around the world to be with my family.  I can't wait!  I'm glad that it is finally here.  Not a lot going on today besides heading to the bus station here at Daegu and head to Busan to wait.  I hope the hotel is close to something to do because I need to stay busy so today goes by quickly.  I got my run because I don't think I'll get to run again this week.  I have to buy some new shoes anyways.  BRING ON WEDNESDAY!!!

STATS:

Weekly: 6.02

Monthly: 75.03

Yearly: 75.03
Starting Weight: 253 (256.4 / -3.4 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.02 mi)

1 Day until Mid Tour

Well my last work day is in the books.  Tomorrow I head down to Busan to stay the night so I can catch my flight on Wednesday.  It's finally here and it felt like it took forever.  Now once I get home I need time to slow WAY down and the speed back up once I get back to Korea.  I got in my run today.  I was feeling a little sluggish during it but I endured and got through it.  I am going to run in the morning because who knows if I'll get to run again this week.  We'll see.  Until next time...

STATS:

Weekly: 6.26

Monthly: 69

Yearly: 69
Starting Weight: 253.4 (256.4 / -3 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.26 mi)

3 Days until Mid Tour

Well the weekend is upon us and I've finished up my last run for the week.  Next week will be a little tricky getting in my miles so I'll have to make due with what I can.  I think Monday and Tuesday will be the only days I'll be able to run next week BUT they up side is I'll be home with my family!  Bring on Tuesday and WEDNESDAY!!  Until next time...

STATS:

Weekly: 31.62

Monthly: 62.74

Yearly: 62.74
Starting Weight: 252.8 (256.4 / -3.6 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.66 mi) The devils run!

Stationary Bike - 12 minutes (3.11 miles)

4 Days until Mid Tour

Happy Birthday Big Brother!  I hope it's a great day for you.  Well the end of the week has arrived and everything is taken care of for me to start leave on Tuesday.  Everything came together at the last minute and now I have to make it through the weekend plus one more work day and then it will be a very nice month of rest and family time.  I can't wait.  I got in a run this afternoon which I was dragging just a little bit.  But nonetheless I got it in and I have one more run this week to finish up a pretty good week.  COME ON TUESDAY!!!

STATS:

Weekly: 24.96

Monthly: 56.07

Yearly: 56.07
Starting Weight: 254.2 (256.4 / -2.2 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (5.94 mi)

5 Days until Mid Tour

Well I finished up my last set of rail cars before I start my mid tour.  I don't think it would have been that bad today if it wasn't for the stupid wind.  That stuff cuts right through what ever you are wearing.  We are headed to Shabu Shabu for dinner tonight.  Since I'm headed home next week and MSgt Fry will be gone when I return he decided to have his going away before I left because he's cool like that.  I got in my run before Shabu Shabu because I won't be moving all that well after I eat all that great food.  Good friends make this place tolerable.  Until next time...

STATS:

Weekly: 19.02

Monthly: 50.13

Yearly: 50.13
Starting Weight: 255.2 (256.4 / -1.2 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.2 mi)

6 Days until Mid Tour

Well I'm officially a week away before I fly out.  If you can't tell I'm a little excited.  We are down to two tread mills here which is awesome...  sarcasm!  It's amazing when so much of our career is based on fitness yet we only have TWO amazing treadmills and it's the middle of winter, ice everywhere so we can't run outside...  Man this place sucks!  But we have 8 stationary bikes because that's important... sarcasm once again.  OK, I've got it out of my system.  Until next time...

STATS:

Weekly: 12.82

Monthly: 43.93

Yearly: 43.93
Starting Weight: 256.4 (256.4 / 0 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.43 mi)

8 Days until Mid Tour

Well we're getting closer and things seem to get a little tougher.  I'm having a little trouble getting everything squared away with my leave (I'm not in the system) and getting down to Busan (I don't have a ride at the moment).  I will get everything figured out even if I have to go down to Busan the day before and sleep outside the airport.  I'll make it happen.  I got in my first run of the week and I'm looking forward to duplicating last week.  Is this week over yet!  Until next time...

STATS:

Weekly: 6.39

Monthly: 37.5

Yearly: 37.5
Starting Weight: 254.6 (256.4 / -1.8 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.39 mi)

10 Days until Mid Tour

STATS:

Weekly: 37.54

Monthly: 31.1

Yearly: 31.1
Starting Weight: 252.8 (-3.6 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.31 mi)

11 Days until Mid Tour

Another week in the books and I'm ready to move on to my last full week of work before I get to come home.  It should be a nice, quiet weekend.  I'm not trying to go outside unless I have to because it is freezing out there!  I got one more run this week and it will be a 6 day run week.  Good stuff.  Until next time...

STATS:

Weekly: 31.23

Monthly: 24.79

Yearly: 24.79
Starting Weight: 251.8 (-4.6 lbs)

TODAY'S WORKOUT

Cardio - 65 minutes (6.01 mi)

12 Days until Mid Tour

It was cold today.  Now normally it wouldn't be so bad BUT we had rail cars today so I spent the first 4 hours of my day sitting on top of a rail car in the cold and wind.  It was yucky!  I survived and I only have to do one more set of rail cars before I get to come home.  I have to spin it in a positive light or else it will make me bitter because we're not even supposed to be filling rail cars.  Ho-hum, and life goes on.  I got in my work out today which makes me very happy because normally after climbing all over rail cars I am less than enthused to climb on a tread mill for an hour.  Onwards and upwards!!!

STATS:

Weekly: 25.22

Monthly: 18.78

Yearly: 18.78
Starting Weight: 252.8 (-3.6 lbs)

TODAY'S WORKOUT

Elliptical- 20 minutes (2 mi) (while waiting for a treadmill)

Cardio - 65 minutes (6.56 mi)

13 Days until Mid Tour

I'm officially under two weeks now.  I am starting to get excited but I'm keeping myself in check.  If I think about how close it is these next two weeks will feel like two years.  So I'm keeping myself busy with work and the gym...  But it IS getting close and I can't wait!!!  I got in a pretty decent workout today.  After my run I really didn't feel like lifting BUT since I'm only lifting 3 days a week I needed to get it in and I did.  Now I'm slothing around my apartment trying to find the energy to make me something to eat.  Go hard or go home right?!?  Until next time...

STATS:

Weekly: 19.15

Monthly: 12.71

Yearly: 12.71
Weight: 255.8 (-0.6 lbs)

TODAY'S WORKOUT:

IRON MEETS ROAD ROUTINE
(Sets: 1; Reps 20)

Cardio - 65 minutes (6.15 mi)

Leg Press Machine
Seated Calf Raises
Chest Press Machine
Hyper Extension
Smith Machine Vertical Raises
Lat Pulldown
Bicep Curl Machine
Tricep Pulldowns
Shoulder Press Machine

14 Days until Mit Tour

Well HELLO JANUARY!!!  I can finally say I'm coming home this month and that is exciting!  In case you're wondering how I come up with 14 days instead of 15 let me clarify.  I don't count the current day and I don't count the ACTUAL day I fly since that would technically be day 0.  Maybe I'm just clarifying it for myself because I get confused sometimes.  Today was a cardio day.  I'm sticking to lifting Mon, Wed, Fri. and running Mon-Sat.  That's the new years schedule as of right now.  I hope everyone had a great New Year's Eve and New Year's Day.  As for myself, I'm glad it's over with and I get to go back to work to help these last couple of weeks fly by.  Until next time...

STATS:

Weekly: 13

Monthly: 6.56

Yearly: 6.56
Starting Weight: 256.4

TODAY'S WORKOUT

Cardio - 65 minutes (6.56 mi)