Mon 7/13 - Rest

Tues 7/14 - Ran 7.5 miles on treadmill, 90 minutes.

Wed 7/15 - Rest

Thurs 7/16 - A.M. Bench 4 sets, tricept extensions 2 sets, curls 2 sets, overhead presses 2 sets. Did high reps on everything except my last two sets of benching - 70 pounds with 12 reps. All the other sets I lifted light until failure, about 25 reps each set. Also did abs today, 50 lower - 75 upper - 50 obliques.
P.M. Ran 3 miles on treadmill.

Fri 7/17 - Rest

Sat 7/18 - Ran on treadmill 3 miles, and walked uphill .5 mile.

Sun 7/19 - Ran on treadmill 1.5 miles. Lifted weights - bicept curls, tricept curls, overhead presses, benching.

Mon 7/20 - Treadmill 4 miles - .25 mile walk/warmup, 3 miles running, .5 mile incline walk, .25 mile cooldown walk. Sit ups - lots

Tues 7/21 -

Wed 7/22 -

Thurs 7/23 -

Fri 7/24 -

Sat 7/25 -

Sun 7/26 -

Saturday August 1st

Ran 2 miles outside. I haven't been running as often or as far lately, since I have been off of Atkins this past week. But I am still trying just so I don't ever lose the ability to distance run. It's been 4 days since my last run ~ it felt good in the beginning, but after a little over a mile I started getting side stitches, but ran through it, slowly. When I was just about home, I felt great, felt like I could do another mile, but didn't because we are planning a 32 mile bike trip today I will update how many miles we actually did later.

Update: 34 mile bike ride I am BEAT!!

Sunday August 2nd

Walked the dog outside - 2 miles within 30 minutes.

Monday August 3rd

Rest - Went to the dentist today - was in to much pain to do anything.

Tuesday August 4th

Ran 3 miles on treadmill & 100 situps.

50 minute bike ride around neighborhood - 10-15 mph.

Wednesday August 5th

40 minute bike ride with some hills.

Weights:

3 sets of 15 reps benching,
3 sets of 40 reps curls,
3 sets of 40 reps tricept extensions,
2 sets of 25 reps overhead presses,
2 sets of 20 reps front shoulder raises (ouch - these hurt )

Walked the dogs, about 1.5 miles.

Jumped on big trampoline with the kids for about 20 minutes - hey everything counts, right!!!!

Thursday August 6th

Ran 3 miles on treadmill in the morning.

Friday August 7th

Ran 3.5 miles and walked .5 miles on treadmill

Situps

Saturday August 8th

Kayaking for about 1 hour

Sunday August 9th

Ran on treadmill, 3 miles of running, .5 mile of walking

Lifted weights: benching, curls, tricept extension and pull downs, shoulder presses and front raises.
3 sets of each exercise.
20-30 reps each set.
Increased weight on curls and tricept extensions by 5 pounds.

About 1 hour of kayaking

Monday August 10th

A.M. Ran outside 3.5 miles

P.M. Short bike ride 3.5 miles - as a warmup for weight lifting.
Weight lifting: Squats - 4 sets of 20
Hamstring curls - 2 sets of 15
Quads - 2 sets of 20
Inner thigh squeezes - 3 sets of 100
Full Sit ups - 3 sets of 20 reps, leg raises - 2 sets of 50 reps

Tuesday August 11th

Ran on treadmill 1 mile then ran outside with DD 2.5 miles for a total of 3.5 miles. DD can only do 2 miles, so I had to one mile on the treadmill before we ran together to fit in at least 3 miles.

50 minute bike ride with DH.

Wed

rest

Thursday August 13th

AM Ran outside 2 miles

PM Short bike ride, about 5 miles