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It actually felt warm today on January 5th!  I ran in shorts and a tank today!!! Insanity Cardio Recovery went well and a 30 minute run in the afternoon was great!  I am a little sore today and joints feel a bit stiff but the warm weather is making things easier.  The sunshine felt good today.  Weighed in yesterday 6 pounds down from where I started a couple weeks ago.   Feeling stronger each day.  Nutrition is about an 8 right now.  Need to cut back just a bit more at supper. 

Just keep pressing play!

Ran around Rock Creek Lake twice today in this great weather we are having right now!  Ran a personal best in 37:33 for a 6:54 pace.  Then went kayak fishing and hooked into two nice trout.  Did Insanity this morning. (Pure Cardio)  Feelin' good!  Start back up teaching tomorrow!

Down two pounds from last week!  Trying to get to 169 which would be an outstanding running weight for the summer!  It's going to take more than I've ever done with exercise and more importantly nutrition! 

Today's Workout: P90X Chest and Back + Insanity Cardio Abs

Right Elbow still hurts at a level 7.  

Total Push Ups: 190

Total Pull Ups: 87

Total Miles for Year: 0

Total Workouts: 1

December 2011-January 2012

(Goal = Lose 1 pound per week until I reach racing weight of 169. 

Mesocycle One-P90X/Insanity Hybrid with Running workouts

Week 1-December 26-January 1  (Starting weight = 186)
Monday: P90X Chest/Back/Insanity Cardio Abs
Tusday: Insanity Plyo Cardio Circuit  Afternoon-Run 25 Minutes (6 to 8 strides up slight incline)
Weds: P90X Shoulders/Arms-P90 Ab 100
Thurs.: Insanity Cardio Recovery   Afternoon-Run up to 30 Minutes +5 x 10 sec pickups
Friday: P90X Legs/Back/Ab Ripper X
Sat.: Insanity Pure Cardio Afternoon-Run 30 Minutes
Sun: Rest/Yoga

Week 2-January 2-8
Monday: P90X Chest/Back/Insanity Cardio Abs
Tuesday: Insanity Pure cardio Afternoon-Run 30 Minutes (6 to 10 strides up slight incline)
Weds.: P90X Shoulders/Arms
Thurs.: Insanity cardio recovery Afternoon-Run up to 30 Minutes +5 x 15 sec pickups
Friday: P90X Legs/Back/Ab Ripper X
Sat.: Insanity Plyo cardio circuit  Afternoon-Run 35 Minutes
Sun.: Rest/Yoga

Week 3-January 9-15
Monday: P90X Chest/Back/Ab Ripper X
Tues.: Insanity Pure Cardio Afternoon-Run 35 Minutes (6 to 10 strides up slight incline)
Weds.: P90X Shoulders/Arms
Thurs.: Insanity cardio recovery Afternoon-Run up to 35 Minutes +5 x 20 sec pickups
Friday: P90X Legs/Back/Insanity Cardio Abs
Sat.: Insanity cardio power & resistance Afternoon-Run 35 Minutes
Sun.: off/Yoga

Week 4 - Recovery Week January 16-22
Monday: Insanity Core cardio and balance-
Tues.: P90X Core Synergistics- Afternoon-4 x 300 Medium Hill  3 x 10 sec strides before and after
Weds.: Insanity Core Cardio & Balance
Thurs.: Tony’s One on One Yoga -Afternoon-Run Easy for 40 Minutes
Friday: Insanity Cardio Recovery
Sat.: Tony’s Fountain of Youth Yoga–3 Mile Tempo Run (Run middle mile 60 sec. slower than 5K race pace)
Sun.: off

Week 5 – January 23-29
Monday: P90X Chest/shoulders/tricep/ Insanity Cardio Abs
Tues.: Insanity Max Interval Circuit- Afternoon – 3 x 800’s at 70% of pace
Weds.: P90X Back/Biceps
Thurs.: Insanity Max Cardio Conditioning Afternoon Run Easy for 45 Minutes
Friday: P90X Legs/Back/ P90X Ab Ripper X
Sat.: Insanity Max Interval Plyo Tempo Run (Run middle mile 45 sec. slower than 5K race pace)
Sunday: off

Week 6- January 30-February 5
Monday: Chest/Shoulders/Tricep/Insanity Cardio Abs
Tues.: Insanity Max Cardio Conditioning 4 x 400 Medium Hill  3 x 10 sec strides before and after
Weds.: P90X Back/Biceps
Thurs.: Insanity Max Recovery Afternoon Easy Run of 35 Minutes
Friday: P90X+ Total Body
Sat.: Yoga
Sun.: off

Week 7-February 6-12
Monday: P90X Chest/shoulders/triceps/Insanity Cardio Abs
Tues.: Insanity Max Interval Plyo (Run 30 minutes fartlek)
Weds.: P90X Back/Biceps
Thurs.: Fountain of Youth Yoga (Run 35 minutes easy)
Friday: P90X Legs/Back/ Ab Ripper X
Sat.: Max interval circuit-
Sunday: Off

Week 8 Recovery Week-February 13-19
Monday: Insanity Core Cardio & Balance
Tues.: P90X Core Synergistics
Weds.: Yoga –Time Trial-East Benkelman Course (3 miles)  Goal = 19:30
Thurs.: Insanity Cardio Recovery
Friday: P90X Core Synergistics
Sat: Insanity Core Cardio & Balance
Sun: off

Week 9-February 20-26
Monday: P90X Chest/Back/Ab Ripper X
Tues.: Insanity plyo Cardio Circuit
Weds.: P90X Shoulders & Arms
Thurs.: Insanity Cardio Recovery
Friday: P90X Legs/Back& Insanity Abs
Sat.: Insanity Pure cardio
Sun.: off

Ran a 35 minute negative split run today.  Went out in 17:30 and came back at 33:48.  -1:12 split.  Ran along river today.  Wind gusting from North at 25-35 mph.  Felt great!  Need to lose a few pounds yet.  Running right at 185 right now.  Insanity workouts should help slim down.