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