My good days, my bad days, my random thoughts

[thedarwinfish]

I decided to create a diary. I'm about a week and a half into the new-and-improved me.

I've already offered my introduction so I won't rehash too much of that.

This is just for me to brag about my good days and bitch about my bad ones. I'll list some diet stats, exercise stats (right now just running/walking - but hoping to start putting my gym membership to use soon) and random thoughts along the way.

I don't normally weigh myself through the week (I weigh on Mondays) but I did weigh this morning and I'm down another 2 lbs. I won't update my tracker yet. Only Mondays.

So this is it. I want to do this. I'm sick of my current appearance. I can do better. I have a wonderful wife, and in the future, children, and I want to be the best that I can be for them to be around as long as possible.

 

[maleficent]

welcome to the site and to yuor diary.. and thanks for making use of the report post feature -we try to keep up with the spammers but it's great when our members lend a hand as well

 

[thedarwinfish]

Thanks. We all use it, we should all do what we can to help keep things as clean as possible.

Figured I should also answer the questions in the sticky just to be all official-like:

Q. What is your current height and weight?
A. 5'9", 210lbs

Q. If you were at an ideal weight now, what would that weight be?
A. 170lbs

Q. At what weight would you like to be at four months from now?
A. 170lbs

Q. Why do you want to lose weight?
A. Improved health and self-esteem

Q. Do you want to lose weight for a specific life event such as wedding or reunion? If so, when is that event?
A. No, but I began running (one of the catalysts for the lifestyle change) for a specific event, an 8-mile fundraiser for ALS research. My Uncle passed away from ALS in October of 2007.

Q. What obstacles could get between you and your weight loss goals?
A. Time - I have a 1.5 hour commute to work and back. Up at 5:45am, make/eat breakfast, prepare my lunch, hit the road. Work. Home at 6:00pm if I get out of work on time. About enough time to fit in a 30 min walk/run, dinner and a shower before I go to bed around 9:30pm. Pretty much ANYTHING coming up in the evening blows that evenings exercise to bits.

Q. Why do you think that you now have a weight problem?
A. I've had a weight problem since college. I'm just now deciding to do something about it. A few deaths in the family in the past year has been a bit of an eye-opener.

Q. What lifestyle changes do you think would help you lose weight?
A. We got a dog, that will help. He needs regular walking. I need to do more than that though. So let's go with a better, healthier diet and more emphasis on being active.

Q. Have you lost weight in the past? If so, what has worked in the past to help you lose weight?
A. I did go through one healthy period when I was unemployed. I did cardio in the mornings, ate right throughout the day and resistance training in the evening. It worked very well. I also had a lot more time.

Q. Why do you believe that you did not lose weight or you gained the weight back?
A. Because I got a job. Much less free time, lots of OT wore me out, slipped back into old habits.

Q. What, if anything, has not worked for you in the past in helping you to lose weight? Why do you think it did not work?
A. I've only really ever given one go at losing weight before and it was very successful.

Q. Would you try writing down all food and drink consumed for a given period of time?
A. Already doing it.

Q. Do you cook at home often? If so, what do you cook?
A. Not much, but my wife does - and she rocks the kitchen hard.

Q. How often do you go out to eat? Where do you go?
A. Rarely, and it varies. Nowhere healthy, of that, I can assure you.

Q. What are your three favorite foods?
A. Pizza, wings, my wife's homemade mac 'n cheese.

Q. What are your three favorite restaurants?
A. Fast food: Taco Bell, Subway & Harvey's, Real restaurants: Montana's, Tony Roma's & Pizza Hut

Q. What are three things you can do differently when it comes to food?
A. Eat more vegetables, eat more fish & drink more water

Q. If you woke up tomorrow and your body was exactly the way you want it, what would be different?
A. I'd have much less of a midsection. I'd have more muscle mass.

Q. Do you eat when you are not hungry?
A. From time to time, working on that.

Q. Do you binge eat (large amounts at a time)?
A. Used to. Haven't in a couple weeks. It's a start.

Q. Do you hide your food or eat in secret?
A. No.

Q. Do you eat when you are sad, nervous, or depressed?
A. Don't think so.

Q. Do you eat as a reward?
A. Sure.

Q. Do you eat while watching TV or using the computer?
A. As we speak.

Q. What do you normally eat for a meal?
A. Varies from hamburger/fries to almonds and fruit.

Q. What type of snacks do you eat?
A. Almonds, fruit, yogurt cups.

Q. In terms of exercise, what, if anything, are you currently doing?
A. Walking and running. Trying to do a half hour per night.

Q. Where do you go for exercise? A local public gym? School/work gym? Home?
A. I just run/walk around my neighbourhood.

Q. What, if anything, are your three favorite types of exercise?
A. Ellipse machine, Weight training & swimming.

Q. What is your daily/weekly/monthly/yearly motivation to move towards your goals?
A. None yet.

 

[thedarwinfish]

This week has pretty much sucked it. Well, as far as getting activity in it did. It's Friday and I don't think I've gotten in a lick of exercise this week. It was just one thing after another to get in the way.

For the first time in years I have the drive/motivation to do something healthy despite my limited time to do so and all week there were interruptions. Late work days, car service, repairing a family member's computer... by the time I get home it's 8:30pm and I have an hour to eat dinner, shower and prepare the next day's food.

If next week sucks similarly, I'm debating getting up earlier and exercising and showering in the morning. But that would mean me getting up at around 4:45am. That's disgusting. I have to get up early enough as it is. But I guess if that's the only time I can reliably get out... I don't know. I'm conflicted.

My diet was good though. From breakfast to 4:00pm my diet is pretty steady. About 2000 calories from grains, fruits, dairy, meats and good fats. Dinners were good... homemade soup and a (also homemade) creamy egg noodle w/chicken and veg dish. I don't think I went over my max daily calories.

So food-wise, I'm pretty happy with the week. Next week I need to get off my ass come hell or high water.

The weekend is going to be scary. It's both my wife's and my father's birthday. So there's a night of drinking and probably a dinner out in store for me. That's going to suck.

 

[HeatherLeigh]

Wow, seems like you are really making an effort to loose the weight. I know how you feel with not having the time, its rough! Today for example... I work 11 hours, and I don't make over-time to make up for it either.... damn salary.. lol... Walking the dog is an great place to start your exercise though... both you and the puppy get something out of it... its a win-win! lol Good luck! You're going to do great....

 

[thedarwinfish]

I'm trying my hardest. I know exactly how you feel... while I don't work 11 hours a day, I do work 8 and have a 1.5 hour (at least) commute to get there and back so while not working 11 hours, I am pretty much f'd for that long.

While I wanted to go for a bit of a longer run this evening to make up for lost time, I did manage to get a walk in with the mutt, er, I mean the sweet little puppy. He was being a dick so I figured I'd try and drain some of the energy out of him with a half hour walk. Ended up being closer to 45 minutes.

So the week wasn't a total wash. Got at least SOMETHING in... and that's better than nothing.

Tomorrow, I run.

 

[thedarwinfish]

Yeah, about that run... didn't happen. But I did get another walk in. I had to buy my dad a birthday present so I figured I'd walk to do it. Nothing much, maybe 20 mins total... but better than nothing I guess.

Today's diet has been okay so far:

8:00am
2 cups Kellogg's All-bran, 1.25 cup skim milk
330 calories, 1g fat, 70g carb, 19g protein

11:30am
President's Choice Chicken & Red Pepper Thin Crust Pizza & Yogurt
560 calories, 14g fat, 70g carb, 37g protein

2:30pm
President's Choice Spicy Beef Chili
357 calories, 8g fat, 39g carb, 32g protein

I'm going to be drinking tonight so I've factored that into the diet and I should stay within my calorie limits without a problem. I threw some numbers into FitDay and even with a nice bowl of soup before we go and the beer I'll be sitting around 2200 calories on the day which leaves me about 400ish calories to top the night off. A little something to soak up the alchy hehe...

So here we go. The ball starts rolling in about a half hour. Wish me luck.

 

[thedarwinfish]

The weekend was meh. Had a great time but certainly had a less than stellar diet yesterday. Ate twice all day... out for breakfast (greek skillet, toast and OJ) and out for dinner (pizza hut -- that was my wife's call).

The silver lining is that my wife and I walked our dog back to our friends' place to pick up my car Sunday morning. That took about 35-40 minutes and then in the evening I went for a run totaling over an hour of activity in the day. Doesn't make up for the eating out twice, but... better than a stick in the eye, no?

So last week was pretty much a write-off. Less than one pound lost in all. That's what I get for pretty much missing all my exercise. Harumph.

This week must be better. The weatherman is predicting a fantastic week so one hurdle has been cleared. Tuesday evening I've already committed to fixing my brothers' laptop before he heads to Portugal, but other than that the week is looking good.

Beating last weeks weight loss of 0.6 lbs will be easier than beating the previous weeks 5 lbs.

 

[paulab_5]

This is my first time to your diary and I think you're doing awesome! You have all the "right" reasons to just sit back and make excuses (long commute, work, family commitments, etc) but you don't. You make the best of each day and each situation and that's all you can do! Results are happening and I'm excited to check back and see how things are going for you!
Like you, I am starting the whole run/walk thing. Don't know if you'd be interested but I posted a couple running programs for a girl on here. If you would like, I will get you the link. Basically they just build you up from barely being able to run to being able to run a 5k.
AND I have a little (fat) dog that would benefit from me walking him once a day too lol... maybe I'll have to start doing that.

Anyway, nice to meet you... Keep up the good work!

 

[thedarwinfish]

Thanks, Paula. Is that the plan from Runner's World where for week 1 you alternate days between day1; running 1 min, walking 2 min (10x) and day 2; 30 min walk and then build up from there? If so, that's the one I'm trying. If not, I'd like to see the one you're using.

Today was pretty good for me. On the heels of yesterdays double walk/jog I got in a good bunch of food and a nice 45 minute walk with Chulo (the dog).

6:00am
2 cups Kellogg's All-bran flakes
1 cup skim milk
1 oz blue berries
175g Yoplait Source 0% strawberry yogurt
1 cup OJ w/extra pulp

8:30am
8 almonds
1 banana
1 tangelo

10:30am
1 apple
1 banana
2oz blackberries

11:30am
1 sandwich (2 slices ww bread, 8g old cheddar, ~2 oz turkey, ~1 oz black forest ham and ~1 oz angus roast beef)
1 100g yogurt cup

1:15pm
9oz strawberries
1 tangelo

3:45pm
1 sandwich (same as above)
2 100g yogurt cups
1 tangelo
8 almonds

4:45pm
8 almonds

6:15-7:00 walk with Chulo

7:30pm
Mom's homemade chili... MMmmmmmmmM!
Caesar salad w/ Renee's Light dressing

Approx. values:
Cal: 2485
Fat: 60g (23%)
Carbs: 352 (51%)
Protein: 153 (26%)

 

[paulab_5]

Thanks, Paula. Is that the plan from Runner's World where for week 1 you alternate days between day1; running 1 min, walking 2 min (10x) and day 2; 30 min walk and then build up from there? If so, that's the one I'm trying. If not, I'd like to see the one you're using.

Ya know, I actually have no idea where I got them from. I think just googling the internet. Anyway, here they are. Sounds like you already have a good one in place but maybe using all of them will change it up for ya.

THE COUCH TO 5K RUNNING PLAN
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready

A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to preceded each session with a five-miutes warmup walk or jog. Be sure to stretch both before and after.

WEEK ONE
Day One- Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Day Two and Three- Repeat Day One

WEEK TWO
Day One- Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Day Two and Three- Repeat Day One

WEEK THREE
Day One- Brisk five-minute warmup walk. Then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or 3 minutes)
Day Two and Three- Repeat Day One

WEEK FOUR
Day One- Brisk five-minute warmup walk then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2 1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Day Two and Three- Repeat Day One

WEEK FIVE
Day One- Brisk five-minute warmup walk then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes
Day Two- Brisk five minute warmup walk then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/5 mile (or 8 minutes)
Day Three- Brisk 5 minute warmup walk then jog two miles (or 20 minutes) with no walking.

WEEK SIX
Day One- Brisk five minute warmup walk then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Day Two- Brisk five minute warmup walk then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Day Three- Brisk five minutes warmup walk then jog 2 1/4 miles (or 25 minutes) with no walking.

WEEK SEVEN
Day One- Brisk five minute warmup walk then jog 2.5 miles (or 25 minutes)
Day Two and Three- Repeat Day One

WEEK EIGHT
Day One- Brisk five minute warmup walk then jog 2.75 miles (or 28 minutes)
Day Two and Three- Repeat Day One

WEEK NINE
Day One- Brisk five minute warmup walk then jog 3 miles (or 30 minutes)
Day Two- Repeat Day One
Day Three- Congratulations, your final workout! Brisk five minute walk then jog 3 miles (or 30 minutes)

 

[paulab_5]

And the second one...

BEGINNING PHASE- WEEK #1
GOAL FOR THE WEEK: To be able to jog one mile without stopping. Warm up adequately before each run. Jog at a pace that would allow you to comfortably converse with a running partner. When you begin to feel excessively tired, walk. Continue walking until you're ready to run again. After each run, spend a few minutes doing some "warm down" exercises. Your body will recover more quickly if you do. With each subsequent outing, try to run nonstop a little farther than you did the previous time. Don't panic if you miss a workout because of bad weather or an honest lack of time. Do your best to follow each week's training schedule, using the built-in rest days to squeeze in a regularly scheduled run you may have missed. Remember your goal for the week - a one-mile run nonstop. Go the distance!

Monday
One mile walk-and-or-jog
Tuesday
One mile walk-and-or-jog. You may feel some soreness from yesterday's effort, but don't let that discourage you. Take your time and enjoy a warm shower afterwards.
Wednesday
One mile walk-and-or-jog.
Thursday
Rest Day. After three straight days, you've earned a break.
Friday
One mile jog. Can you "go the distance" today without having to stop and walk?
Saturday
One mile jog. By now, a one-mile jog should be getting pretty routine. If so, great! It's time to move on to bigger and better things.
Sunday
Rest Day. Your first week of training is over, and you've logged a total of five miles on the road. Congratulations! You've earned a break. Watch TV today without feeling guilty.

BEGINNING PHASE- WEEK #2
GOAL FOR THE WEEK: To increase your longest run to two miles. A secondary goal will be to run one mile at a brisk pace.

Monday
One mile nonstop jog, relaxed pace. The soreness you felt last week should be all but gone by now.
Tuesday
Twelve minute nonstop jog. This run should carry you a bit beyond the one-mile barrier and give you an opportunity to explore new running territory.
Wednesday
One mile nonstop run. If you feel up to it, try running a bit more briskly than you have in the past.
Thursday
Rest Day (or use as a make-up day, if you missed one of the above workouts.)
Friday
Two mile walk-and-or-jog. This is a ground-breaking run, but you may surprise yourself by going the distance without needing to walk at all. Just take it easy - we're not out to set any speed records!
Saturday
One mile nonstop jog, relaxed pace. Use this run to celebrate the arrival of the weekend.
Sunday
Rest Day (or make-up day). You've accumulated about 5-6 miles this week. Just think, two months from now you'll be covering that distance in about 45-50 minutes at the Road Race!

BEGINNING PHASE- WEEK #3
GOAL FOR THE WEEK: To officially complete the beginning phase of our program by logging a three-mile run. You can do it!

Monday
Two mile jog, relaxed pace. Take it easy and try to go the distance.
Tuesday
Fifteen minute nonstop jog. Be adventurous and explore new routes. How far you run will depend on your pace, but you'll probably cover about a mile and a half. Again, slow and easy is the way to go.
Wednesday
Two-mile nonstop jog. If you feel up to it, try pushing the pace.
Thursday
Rest Day (or use as a make-up day, if you missed one of the above workouts).
Friday
Fifteen minute nonstop jog. Same ground rules as Monday's run.
Saturday
3-mile jog. Complete this run, and you've reached a new milestone. On top of that, you've logged about ten miles on the road this week! Write that in your logbook and circle it. Congratulations!
Sunday
Rest Day.

INTERMEDIATE PHASE- WEEK #4
GOAL FOR THE WEEK: To run a fast two miles. How fast depends on your age, athletic ability, and running experience. For the average runner, this might mean 18 to 20 minutes (a 9 or 10 minute-per-mile pace). Good runners can cover two miles in 14 to 16 minutes (7 or 8 minute pace), while those human greyhounds who walk off with the prizes at local road races can breeze through two miles in 10 to 12 minutes (5 to 6 minute pace) or less!
Monday
Three mile jog. Run a relaxed pace, but if you're feeling a bit feisty (and you will, because you're getting tough!), run hard up a hill or two on the course, or throw in a few 15 to 20 second sprints on straight-aways.
Tuesday
Fifteen minute relaxed jog. Tomorrow is going to be a tough day, so take it easy today!
Wednesday
Two mile timed run. This is an important workout; treat this run as though it were a race. Concentrate on maintaining a steady pace from start to finish, and record your final time for future reference.
Thursday
Rest Day, or make-up day, if you missed one of the above workouts.
Friday
Ten minute "out and back" run. An "out and back" run is designed to improve your endurance for that critical second half of a race. Run for ten minutes at a brisk pace. As soon as ten minutes have passed, turn and retrace your path home. Can you arrive back faster than your original ten minutes? Besides improving late-stage endurance, an "out and back" run teaches you how to properly pace yourself during a race.
Saturday
Fifteen minute relaxed jog. Your mileage for the week (about 10) is similar to last week's, but includes more intense running.
Sunday
Rest Day.

To be continued in next post lol...

 

[paulab_5]

INTERMEDIATE PHASE- WEEK #5
GOAL FOR THE WEEK: To run four miles nonstop.

Sun.
Ten minute "out and back" run. Run for ten minutes at a brisk pace. As soon as ten minutes have passed, turn and retrace your path home. Can you arrive back faster then your original ten minutes?
Mon.
Two mile relaxed jog. Select the same two-mile course used for your time trial last week.
Tues.
Two mile timed run. It's time to fly! Can you improve on last week's effort?
Wed.
Rest Day, or make-up day, if you missed one of the above workouts.
Thurs.
Fifteen minutes relaxed jog.
Fri.
Four mile jog. This is a milestone run, but by now you should have developed the confidence to go the distance with little or no trouble. Get psyched and go for it! This run gives you a total of about twelve miles for the week.
Sat.
Rest Day.

INTERMEDIATE PHASE- WEEK #6
GOAL FOR THE WEEK: A five-mile nonstop run.

Sun.
Ten minute "out and back" run. Run for ten minutes at a brisk pace. As soon as ten minutes have passed, turn and retrace your path home. Try to arrive back faster than your original ten minutes (this should be easy, if someone's Doberman decides to follow you home).
Mon.
Celebrate Monday with a two mile relaxed jog
Tues.
Three mile timed run. Concentrate on running a brisk, steady pace. Record your final time in a logbook for future reference.
Wed.
Rest Day. This is the last day of winter, so it the weather is fine, take a long, brisk walk and bid farewell to winter!
Thurs.
Fifteen minute relaxed jog. It is the first day of spring, Enjoy!
Fri.
Five mile nonstop jog. Another milestone run- five miles! Did you ever think you could run this far when you began jogging five weeks ago? Your total mileage for this week comes to about 14 - nice going!
Sat.
Rest Day.


INTERMEDIATE PHASE WEEK #7
GOAL FOR THE WEEK: A 10K nonstop run! If you go the distance on this run (and we know you will), you've successfully completed our program's intermediate phase. As a secondary goal, you want to cover a half a 10K (about three miles) at a good clip. Make Tuesday's three-miler a good one!

Sun.
Fifteen minute "out and Back" run. Run for exactly fifteen minutes, maintaining a brisk pace. Then retrace you path home. Try to beat fifteen minutes on the return leg.
Mon.
Two mile relaxed jog. Take it easy; you ran hard yesterday, and you'll be running hard tomorrow.
Tues.
Three mile timed run. Can you improve on your performance last week? Concentrate on those stretches where you may have lapsed last time out.
Wed.
Rest Day, or make-up day, if you missed one of the above workouts.
Thurs.
Fifteen minute relaxed jog. Race Day is ONE MONTH away, and tomorrow you'll be running 10K for the first time.
Fri.
Six mile (or 6.2, if you want an official 10K) nonstop run. Pretend you're an Olympic runner out dueling the world's finest marathoners. You've logged about 15 miles ' this week - that marathon runner from Kenya should be a piece of cake".
Sat.
Rest Day!

And the next one... geez!

 

[paulab_5]

FINAL PHASE- WEEK #8
GOAL FOR THE WEEK: To run five miles at a steady pace.
Sun. 5Mile run at a relaxed pace. Mon. Fifteen minute relaxed jog.Tues. Fifteen minute "out and back" run. Choose whatever streets or paths suit your fancy. Just remember, when fifteen minutes have passed, retrace your route and finish strong!Wed. Rest DayThurs. Five mile relaxed jog. Choose the same course you plan to run for tomorrows timed five-miler. As you run, visualize success on any difficult stretches (hills for example).Fri. Five mile timed run - go for it! Here's great news. Your mileage for this week (about 20) surpasses the 20-mile barrier.Sat. Rest Day.
FINAL PHASE- WEEK #9
Sun.5M at race pace. This is a major tune-up for the race day . You can use a course of your own, or run the "real McCoy". Whatever your choice, run close to the pace you'll be pushing on race day.Mon. 20 Minute run at relaxed pace.Tues.Relaxed 5M run. Wed.20 Minute run at relaxed pace.Thurs.Rest dayFri.20 Minute run at relaxed pace.Sat.Rest day.

Wow nothin' like hoggin' your diary lol! Well anyway, hopefully you can use these programs. TTYL!

 

[txturtlegirl]

We all have weeks that suck, plain and simple. The important part is pushing through the suckiness and into next week.

Good luck with this week, and congrats on the 0.6 pounds! I know it's "not a whole pound," but it's better than a gain of 0.6 pounds!

 

[thedarwinfish]

Thanks turtlegirl, you're right. Better minus than plus. And thanks paula! That's awesome. Likewise, here's the one I started with.

Week 1:

Day 1: Run 1 min, Walk 2 min x 10
Day 2: Walk 30 min
Day 3: Run 1 min, Walk 2 min x 10
Day 4: Walk 30 min
Day 5: Run 1 min, Walk 2 min x 10
Day 6: Run 1 min, Walk 2 min x 10
Day 7: Rest

Week 2:

Day 1: Run 2, Walk 1 x 10
Day 2: Walk 30
Day 3: Run 3, Walk 1 x 7, Run 2
Day 4: Walk 30
Day 5: Run 4, Walk 1 x 6
Day 6: Run 3, Walk 1 x 6
Day 7: Rest

Week 3:

Day 1: Run 5, Walk 1 x 5
Day 2: Walk 30
Day 3: Run 5, Walk 1 x 5
Day 4: Walk 30
Day 5: Run 6, Walk 1 x 4, Run 2
Day 6: Run 6, Walk 1 x 4, Run 2
Day 7: Rest

Week 4:

Day 1: Run 8, Walk 1 x 3, Run 3
Day 2: Walk 30
Day 3: Run 9, Walk 1 x3
Day 4: Walk 30
Day 5: Run 10, Walk 1 x 2, Run 8
Day 6: Run 11, Walk 1 x 2, Run 6
Day 7: Rest

Week 5:

Day 1: Run 12, Walk 1 x 2, Run 4
Day 2: Walk 30
Day 3: Run 13, Walk 1 x 2, Run 2
Day 4: Walk 30
Day 5: Run 14, Walk 1 x 2
Day 6: Run 15, Walk 1, Run 14
Day 7: Rest

Week 6:

Day 1: Run 16, Walk 1, Run 13
Day 2: Walk 30
Day 3: Run 17, Walk 1, Run 12
Day 4: Walk 30
Day 5: Run 18, Walk 1, Run 11
Day 6: Run 19, Walk 1, Run 10
Day 7: Rest

Week 7:

Day 1: Run 20, Walk 1, Run 9
Day 2: Run 20, Walk 1, Run 9
Day 3: Run 22, Walk 1, Run 7
Day 4: Walk 30
Day 5: Run 24, Walk 1, Run 5
Day 6: Run 26, Walk 1, Run 3
Day 7: Rest

Week 8:

Day 1: Run 27, Walk 1, Run 2
Day 2: Run 20, Walk 1, Run 9
Day 3: Run 28, Walk 1, Run 1
Day 4: Walk 30
Day 5: Run 29, Walk 1
Day 6: Run 30
Day 7: Rest

 

[txturtlegirl]

I don't think you'll see me posting something that involves the "r" word. My knees just can't take it anymore. And if I do run, it's on a treadmill - if I get tired and need to stop, I don't have to get myself back to where I started! Yes, yes, I know...I'm lazy. That's probably how I got here in the first place.

 

[wicked witch]

thedarwinfish I started with the same plan !!! It really works !!!
GOOD LUCK !

 

[paulab_5]

That running plan looks awesome! No I just have to convince myself to run! LOL
Hey D how do I set up a link at the bottom of my posts like you have for your diary?

 

[thedarwinfish]

thedarwinfish I started with the same plan !!! It really works !!!
GOOD LUCK !

Thanks! Good to hear it. I was rushed last night and forgot to properly stretch before going out for a run day and that ended up being a really bad move. Aggravated an old injury. But I think I'll be okay. I'll know when I do my next run day (Thursday) if any damage was done or not. I sucked it up for about half the duration but I was pretty sure what I was doing was detrimental so I just fast-pace walked the last 12 minutes. Better than a stick in the eye.

Hey D how do I set up a link at the bottom of my posts like you have for your diary?

I've turned your diary into a TinyURL for you so just go to your User CP, edit your signature and paste the following:

[ url=http://tinyurl.com/6cogcq ]My weight loss diary[ /url ]

I had to put spaces there so the code would show up properly, remove them when you paste it into your signature. And that's it. If you have any problems with it, PM me and we'll figure it out.