Rhett

Abs and Core, Full body weights.

I was feeling a bit more ripped today than I have for the past couple months.  I'm sure by the time I get home from Orlando, I'll be feeling pretty blah.

I had to drop off Chase this morning at 5:45 for his cross country meet.  I was thinking about all you SGM runners and hoping it was going great.  I figured since I was up so early, I might as well go to the gym.

10 minute stationary bike warm up

40 minutes stair speed intervals-- equivalent of 6 miles running according to the machine

10 minutes stationary bike cool down

We're heading to Orlando for the week very early tomorrow morning.  I hope a few of you post SGM reports today so I can read them before I go.  My exercise for next week will be mostly walking around amusement parks and standing in lines.  I hope I survive. 

I've been gone with the family in Orlando the past week doing the Disney thing.  I can't believe how exhausting it is to do that day after day for a week.  I don't know how people who are out of shape survive it.  I was so tired last night when we got home I was asleep before 7:15.

I got up this morning and weighed in to see what the damage from a week of eating out was.  I added a few pounds.  I'm back up to 170, jikes, my race weight is usually below 155.  I want to get to 160 before heading to Belize in 3 weeks and 5 days, but I don't want to loose any upper body muscle in the process.  I'm going to have to be hard core with my exercise and eating to pull it off.

Gym this morning

10 minutes elliptical

upper body weights

30 minutes elliptical

I think my leg is better, so I'm going to go for a run tonight.  I think I'll need 2 a days until Belize to make my goal weight. 

I have not read anyones SGM report yet.  I look forward to reading them all this week.  I did see some times though and am very impressed with all of you.

PM

I ran pain free for the first time in 5+ months!  I only went 2.5 miles and I ran at an easy pace.  I didn't even wear a watch.  I hope to build up a nice milage base nice and slowly before I start into any speed or tempo work.

Wake up weight- 168

I'm going to start posting my weight that I wake up at each morning until I get down to my goal of 160.  Hopefully that will help me with my motivation.

AM

10 minutes elliptical warm up

Abs and core

lower body weights

30 minutes elliptical

PM

2.5 easy miles

Wake up weight- 168

AM

10 minutes stationary bike

20 minutes stair speed intervals

10 minutes stationary bike

12 minutes jump roping and plyometric jumping-  I wanted to do 30 minutes, but my body said stop so I did.

Abs

PM

2.5 easy running in my Vibrams

Wake up weight- 166

AM

10 minutes elliptical

upper body weights

30 minutes elliptical

PM

2.5 easy miles again in the Vibrams

Wake up weight-  166.5

AM

10 minutes elliptical

Lower body weights

11 minutes stationary bike- ran out of time since I slept in a bit.  Off to work.  I'll have to do a little more than normal tonight.

PM

2.5 easy miles

abs and core since I missed it this morning. 

Wake up weight-  166

I headed out for a bit longer run today than I have been doing all week.  I ran towards to lake to the desert the shortest way possible (0.75 miles) then I went off roading through the desert.  I tried to find little trails to take and just ran where it looked like I could.  I ended up down by the lake.  It was beautiful as the sun was comming up.  I wish I had my camera to take a picture.  After stopping a minute to take in the beauty, I kept going.  The trails were rough so I wasn't moving too fast.  A few times I had to climb out of washes using my hands it was so steep.  I had a blast just out exploring.

5.5  miles,  AP 10:04

Wake up weight- 166  so I lost 4 lbs (2.35% of my weight- I wonder if I would stay above the yellow line on Biggest Loser this week?) in my first week.  Less than 3 weeks to go to lose 6 more.  AM

10 minutes elliptical

upper body weigts

abs

I cut my workout a bit short so I could go home and register for the Boston Marathon which opened registration at 6am my time today.  I started trying to register at 6:00. I gave up at 6:30.  I tried again around 7, then 7:30.  I finally was able to register at about 8:45.  It will be interesting to see how fast this thing fills up this year.

LUNCH

I got done with my morning patients early, so I headed home, changed into running clothes and took off.  I decided to take advantage of the sun light and headed to explore more desert running trails.  I found some better trails that were a bit easier to run today.  A few times the hills got steep enough that I couldn't run up or down them, but most of it was runable.  I ran 5.5 easy miles.  It was real fun.  I better get back to work.

PM

2 miles in the vibrams.  I had a lot of energy today.

Wake up weight- 163.5  I guess the triple yesterday paid off.  Let's see if I can hold it there for tomorrow.

AM

10 minutes elliptical

Abs and core

Lower body weights- I really worked my legs hard today.  I can tell they are getting stronger... better to run with.

17 minutes elliptical

PM

6 miles easy on a dark windy night with lots of lightning in the sky.  

Wake up weight- 163.5

AM

10 minutes stationary bike

20 minutes stair speed intervals

10 minutes stationary bike

30 minutes jumpe rope and plyometric jumps

Abs

 LUNCH

30 minutes elliptical.  I wish I could sneek away every day for a quick workout

PM

2 easy miles in the vibrams

Wake up weight- 165   Looks like I went the wrong direction today, but I feel stronger today than I have the past week.  I guess that's good.

AM

10 minutes elliptical

upper body weights- I'm starting to put up heavier weights with more ease.  That felt good.

30 minutes elliptical

Usually on Thursday afternoons I go up to our office in Bullhead City, but they don't need me today.  I just found out yesterday, so right now I'm only scheduled through noon here in Lake Havasu City.  I'm sure we'll have a few last minute patients call and be happy to get in today, but I'll probably get done with work early today.  I'm dreaming a fun exploration run throught the desert this afternoon. 

PM

I was able to get away from the office around 2.  I had my running gear with me so I headed straight to the desert.  I changed when I got there and discovered I had forgotten my Garmin.  What the heck, I wore my nice dress watch and decided to run out for 30 minutes then come back.  I have never run out there on that old dirt road before.  For a bit I had to run in a wash, but luckily I got back on a dirt road.  At 30 minutes I turned around and headed back.  After about 10 minutes on the return trip I heard this load huffing noise.  I looked around and saw a wild burro up ahead by the road.  The closer I got the loader it got and it started moving around.  It was close enough to the road that I stopped and started walking.  It continued to get loader, so I turned around and went back a bit.  I sat down on a rock and watched the burro for about 5 minutes.  It just stood there and watched me and randomly made the load burro noise.  I decided I couldn't wait there all day so I grabbed a couple fist sized rocks for protection and started walking down the road.  The burro made it's noises and moved around a bit, but let me pass without charging me.   I finished up my run having run a bit more than an hour.  I guess around 7 miles.  It was fun, but I can do without any more mean burros. 

Wake up weight 165

10 minutes elliptical

Abs and Core

Lower body weights

10 minutes stationary bike

Wake up weight 165

7.7 mile hilly fartleck run.  That is the first time I have ever ran a true fartleck run where I randomly changed between slow, medium and fast efforts based on how I was feeling.  It was kind of fun.  

Wake up weight 166-  This is were I need ridicule and scorn and razzing to motivate me to do better.  I cracked yesteday and ate more than I should.  I'm starting to think I won't be able to hit 160 and maintain my upper body muscle at the same time.  Oh well.  I'll do my best with the 12 days I have left. 

LUNCH-  I had time for about a 20 minute workout so I did upper body weights focusing mainly on chest and lats with a little bit of biceps and shoulders thrown in.

PM-  Hoping for time to do a longer run, maybe 8 to 10 miles easy.

10 easy miles.  That was the best run I've had since returning to running!  It was an amazing night, low 70's, full moon, with a very slight breeze.  I felt quick and light on my feet,  but never felt like I was pushing hard. 

Wake up weight 162-  Wow, I guess the tough love you guys showed me yesteday really worked.  If  I lose 4 pounds every time you guys verbally slap me around a bit, I may have to have you do it more often.  Don't let me get complacent with this one day loss.  I'm sure some of it is water weight.

AM

2 really easy miles followed by 10 hill sprints for a total of 3.5 miles

Abs and Core

Lower body weights

30 minutes stationary bike

PM

3 easy miles down at the park by the lake.  Some on grass, some on dirt, some on pavement.

Wake up weight 162.5

AM

10 minutes stationary bike

20 minutes stair speed intervals

15 minutes stationary bike

20 minutes stair speed intervals

10 minutes stationary bike

I have a lot going on tonight, so I don't know if I'll get in a PM workout.  If I do it will be short and late.

Wake up weight 163

AM

10 minutes elliptical

upper body weights

15 minutes elliptical

PM

8 easy miles on a beautiful night

Wake up weight 161.5

AM

2 easy miles followed by 10 hill sprints for a total of 3.5 miles.  I felt much stronger and faster on my hill sprints today than I did earlier in the week

Abs and Core

Lower body weights

30 minutes stationary bike doing intervals by changing resistance levels.  Great workout.

Probably no PM workout tonight do to a Hallaween party.

Wake up weight 161- I guess I survived the Halloween party last night and even lost half a pound.  One more party tonight to survive.

AM

Went running with Doone this morning bright and early before the kids got up.  It was really fun to run with her.

8 easy miles