It's time. It's time to set some goals, make some plans, get off my @$$ and get MOVING. I'm tired of being stuck where I am! I'm tired of saying "someday"... I'm tired this haphazard approach to my life, my health... I am going to DO something! I know, I know, you've all heard this from me before. And yes, I may have to give myself this mental @$$ kicking AGAIN... But for now, I'm going to pretend that this is the last time I'll be saying "This is the last time!"



The good news is that I haven't fallen off of my running program since I got my treadmill (except when I was sick, and I missed two workouts then). I have a weight program in place (I'll post in further down) and I have an idea of what I would like my nutrition to look like. The next step is to create a real 'plan'. and I don't just mean "Monday I will eat..." I mean a PLAN. I'm actually going to put some of this project managment stuff that I spent over a year studying and put it to good use! Yes, yes, looseing weight isn't like building a house or writing code, but there ARE some things that I put to use, and I intend to. I'll be sure to share it with everyone when I get it all together. It should be fun and interesting.



I've desided to try a new wieght training program. Because I'm running alot (and more every week) I desided it was better if I did a weight training program that was more geared toward the kind of stress I'll be putting on my body as I train for a marathon (did I say I was training for a marthon before? Well if not before I did now!). So here's the new plan:



Workout 3 days per week. Rotating between two variations. For balance I’ve decided on an alternating Push/Pull workout, and again for balance I’ve decided that my variation will be to switch the order of the Push/Pull.



Variation 1:

Quads: Plie’ Squat 25lbs x 15 (Runners should do what they can to strengthen the vastus medialis www.exrx.net/Muscles/Quadriceps to help in knee tracking and this seems to me to be one of the best squats for targeting that area)

30 seconds – Standing Quad stretch

Hamstrings: Straight-let Deadlift 35lbs x 15

30 seconds – Seated Single Leg Hamstring Stretch

Chest: Dumbbell Bench Press 20lbs x 15

30 seconds – Doorway Chest Stretch

Side Delt: Upright Row ???5lbs x 15 (Maybe, I have shoulder issues that may make this one a no-go)

30 seconds – Side Deltoid Stretch

Front Calves Heavy Band x 15 (I’m doing these because they are recommended to rehabilitate my planter fascia)

30 seconds – Kneeling Shin Stretch

Back: Bent Row 20lbs x 15

30 seconds – Fixed Bar Back Stretch

Tri – Bench Dip x 15

30 seconds – Overhead Triceps Stretch

Biceps – Dumbbell Curl 10 x 15

30 seconds – Standing Biceps Stretch

Abs and Lower Back – Pilates:

The Hundred 10 sets of 10

The Roll Up 5 Reps

Single Leg Circles 5 Circles each direction each leg

Rolling Like a Ball 8 Reps

Single Leg Stretch 8 Sets

Double Leg Stretch 8 Sets

Single Straight Leg Stretch 8 Sets

Double Straight Leg Stretch 8 Sets

Criss-Cross 8 Sets

Spine Stretch Forward 5 Sets



Variation 2:

Same weight, exercise and stretch

Hamstrings

Quads

Back

Chest

Side Deltoid

Biceps

Triceps

Abs

Calves



Week 1:

Mon Var 1, Wed Var 2, Fri Var 1

Week 2:

Mon Var 2, Wed Var 1, Fri Var 2



I'm doing my first workout tonight and I'm expecting that it will be a REAL kicker...