Week of September 5th

Monday, September 5th:
5k run; 15 minute Ab workout; 50 minute Chest & Back workout

Tuesday, Sept. 6th:
0.6 mile warm up, 8.3 mile run (in about 1hr 10mins), hour rest then 2.25 mile cool down; 15 minute Ab workout

Wednesday, Sept 7th:
late night 30-40 minute cardio workout

Thursday, September 8th:

Friday, September 9th:
5k run, 30 minute arm workout, 15 minute Ab workout

Saturday, Sept. 10th:
late night 20 minute cardio workout

Sunday, Sept. 11th:
8k+ run, 15 minute Ab workout

Week of August 29th

Monday, August 29th:
8 mile run (running full speed last half mile or more); 15 minute Ab workout; 50 minute chest & back workout

Tuesday, August 30th:
7.3 mile run (56 minutes)

Wednesday, August 31st:
4.5+ mile jog (early); evening-2.25 mile run with sprinting finish, 5 minute rest and 1 mile jog; 15 minute Ab workout

Thursday, Sept. 1st:
?off?

Friday, Sept. 2nd:
10 mile run

Saturday, Sept 3rd:
8k light run, 40 minute rest, then a 3.5 mile run, 15 minute Ab workout

Sunday, Sept 4th:
4 mile run

Week of August 22nd

Monday, August 22nd:
6 mile run, 15 minute Ab workout

Tuesday, August 23rd:
6.2 mile run, 15 minute Ab workout, 50 minute chest and back workout

Wednesday, August 24th:
Nothing

Thursday, August 25th:
11.5 mile run; 15 minute Ab workout

Friday, August 26th:
4.7 mile run (at noon)

Saturday, August 27th:
Nothing...a lot of walking around in 109 heat all day outside...but nothing else

Sunday, August 28th:
Nothing...lazy...rested up

Week of August 15th

Monday, August 15th:
4.5 mile run; 15 minute Ab workout

Tuesday, August 16th:
4.5 mile run; 15 minute Ab workout; 2 mile jog

Wednesday, August 17th:
5K jog; 15 minute Ab workout; 50 minute Chest & Back workout

Thursday, August 18th:
15 minute Ab workout only

Friday, August 19th:
9.2 mile run; 15 minute Ab workout

Saturday, August 20th:
4 mile run; 15 minute Ab workout; 1 hour arm and shoulder workout (free weights)

Sunday, August 21st:
OFF - Did nothing

Week of August 8th

Monday, August 8th:
4.2 miles run; Chest and Back workout

Tuesday, August 9th:
4.1 mile run in 31:55; 15 minute Ab workout

Wednesday, August 10th:
3.5 mile run

Thursday, August 11th:
NOTHING

Friday, August 12th:
7 mile run; 15 minute Ab workout; later a 2 mile jog-building to a sprint; 50 minute plyometrics workout

Saturday, August 13th:
3.5 mile run; 15 minute Ab workout; 1 hour lifting arm weights

Sunday, August 14th:
6.7 mile run (in about 52 minutes); 15 minute Ab workout

Week of August 1st

Monday, August 1st:
4 mile run; 15 minute Ab workout;

Tuesday, August 2nd:
5k+ run

Wednesday, August 3rd:
5k+ run, a 1 hour rest then a 3.5 mile jog; 15 minute Ab workout, 50 minute Chest and Back workout

Thursday, August 4th:
8k run (5.3 miles)

Friday, August 5th:
1 hour arm weights workout; 15 minute Ab workout...no running

Saturday, August 6th:
Nothing...unless you count the $100 bar tab in Austin

Sunday, August 7th:
just a 2 mile run....weak!

Friday, August 5th:

Week of July 25th

Monday, July 25th:
4 mile run in 32:20; 15 minute Ab work out; chest and back work out

Tuesday, July 26th:
3.5 mile run

Wenesday, July 27th:
2+ mile run; 15 minute Ab workout; plyo workout

Thursday, July 28th:
4.5 mile run; 50 min wieghts-arms

Friday, July 29th:
2 mile run

Saturday, July 30th:
3.5 mile run

Sunday, July 31st:
5.5 mile run; 15 minute Ab workout

Update: A lost week

Well...week 2 I ran 5 days...week 3 I ran just 2 days:  Monday the 18th I ran 2 miles and Wednesday I ran 3.5 miles on a tredmill.  I will run today...try to make it 4 miles or more...I need a long run.  Tomorrow I start a new!

Days 4, 5 & 6

Thursday July, 7th:
 - 2 mile light run (felt tight in the legs so just did a short slower run)

Friday July, 8th:
 - 5K run (about 75% speed)

Saturday July, 9th:
 - 3 mile run (about 50% speed...light run because Sunday will be my long run of the week)

Day 3

Wednesday, July 6th:

- stretch and 10 minute jog warm up (1.2 miles), stretch again, then 5K jog (at about 60-70% speed)

Also did a 15 minute Ab work out and a 45 minute free weight workout of arms and shoulders

Day 2

Tuesday, July 5th:

4.2 mile run at about 60-70% speed.  5 minute walk cool down

A Runner's Log - Day 1

At the advice of my friend and brother Craig, I have decided to keep a runner's journal of sorts to track what I run day to day.  My goal is to get in shape and stay in shape, and run a few races while I do that.  I have decided to train for a half marathon (13.1 miles).  I will try to follow a work out plan for a novice runner and see how that goes.

Yes the name of this blog is Chafed Nipples...and any runner will get the joke...for me it is one of the worst things about running for me...1.  I don't run topless  2. I sweat profusely. 3.  I live in West Texas so the weather is HOT and DRY! 4.  I run longer distances.  All 4 when combined lead to one one thing...you got it...very irritating chafed nipples (also called jogger's nipples)

So here it goes, my first entree:

Monday, July 4th:
Mid-Day:  15 minute Ab workout
Afternoon:  5 minute Stretch; 2, 5 minute runs with a 2 minute rest in between each run (0.6 miles in each run)
Evening:  4 mile run at about 80% speed, in right at 31 minutes; 5 minute walk cool down
Late Evening:  50 minute Chest and Back workout; push-ups, pull-ups, and free weights