1/9
7 minute warm-up walk
30 minute MAP run
7 minute cool-down walk

weights
light weights/few reps
I'm just getting back into it after 3 weeks off.

Today 1/10
15 minute warm-up walk
30 minute MEP run on the beach. Lovely sunny day. Crisp, but not cold. Today is a national holiday here (Coming of Age day), so the beach was almost deserted. My legs are tired, but my spirit is refreshed.
12 minute cool-down walk

Pilates
I did my mat routine, it takes just under 10 minutes.

7 minute warm-up walk
30 minute MAP run
9 minute cool-down walk
The path I use during the week is the tree-lined walk to this town's big temple. It's about half a kilometre long and is lined with cherry trees on both sides. They have hung white paper lanterns for the new year celebrations, so my run was lovely this morning. Not too cold, but cold enough that my back felt really stiff, seems ok now.

Pilate
basic mat routine

10 minute warm-up walk
30 minute MEP
9 minute cool down walk

It's cold out there this morning! -1 Celcius and damp. Every time I drifted off in a daydream I slowed down into my MAP zone. Feeling pretty good! I definitely feel better after running this morning.

Pilates
basic mat routine

7 minute warm-up walk
30 minute MAP run
5 minute cool-down walk

Pilates basic mat routine

Nothing special to report. I'm feeling great, no aches or pains. It is so cold that I find I get really cold on my cool down walk and can't wait to jump into a hot shower when I get home. Tonight weights!

I made it to the gym and lifted weight. I'm doing all body parts, since I can only make it to the gym about twice a week.
I used lights weights and increased my reps from last time. Still just getting back into it after a long break.

Pilates basic mat routine

no running today

15 minute warm-up walk
15 minute MAP run
15 minute walk
15 minute MEP run
15 minute walk
15 minute MAP run

weights

It's 4 degrees C and raining. I couldn't get out of bed this morning to run, so I went this afternoon. Something happenlng in my left arch, not pain exactly.

I went to the gym tonight, bitterly cold ride there on my bike. I did all body parts, but added an extra set on some exercises.

goal progress

I met my exercise goals this week. HOORAY! I'm loving my running.

I am also trying to quit swearing and gossiping. Not doing so well in that department. My swear jar ( 100yen a swear, that's about a dollar) is not exactly empty. I have improved, but still have some work to do.

As for the gossip. I was doing ok all week, until yesterday. I have been getting some weird e-mails from a family friend and I called my sister to vent. It ended up making me feel really bad.

72 kg or 158.5lbs
that's a loss of 2 kg! Hooray!!

Rainy and cold again today. I skipped my warm-up walk today, because I was really pressed for time. I rationalized it this way...better to run minus my warm-up than to skip the whole thing.
I thought the warm-up wasn't really doing anything for me, since I'm freezing cold when I start to run. I really need the warm-up!!

30 minute MEP run
10 minute cool down walk

10 minute warm-up walk
30 minute MEP run
8 minute cool down walk

I had to walk several times during my run. My heart rate monitor kept beeping because my heart rate was too high. I'm not sure why this was. I feel the same, not running faster or anything... The only different thing I can think of is that I'm doing induction (again). I have no idea why that would affect my heart rate?

Pilates
basic mat routine

7 minute warm-up walk
33 minute MAP run
7 minute cool down walk

I woke up with a mild headache. I went to bed super early last night and was ready to go about 3:00AM! I got sleepy again just when I needed to get up to run. The run cured my headache. What's up with that?

Pilates
basic mat routine

weights
I went to the gym after work. I did all body parts, except my thighs, they are really sore and tired.

My Yahoo weather says it's 3C this morning. It didn't seem that cold, I must be getting used to it. I felt a twinge first in my left shin and later in the right one. I stretched them lots after my run, think it's nothing.

7 minute warm-up walk
30 minute MAP run
7 minute cool down walk

Pilates
basic mat routine

10 minute warm-up walk
30 minute MEP run
12 minute cool down walk

Pilates
basic mat routine

I went to bed quite late last night, so waking up at 5 to go running was a little challenging. My HR monitor was beeping up a storm. I was too high or too low for almost 5 minutes of my 30 minute run. I can't think why this is happening, as my pace feels the same and I'm running on my usual path. I'm not dehydrated as I drank 1 1/2 litres of water yesterday. Anyway tomorrow is a rest day from running, so we'll see how it goes on Saturday. It's nothing major, just a curiosity. I am learning lots about my body from running.

I went to the gym at about 7:30PM. I was so tired, but I thought I should make myself go. I did legs, chest, arm, shoulders, but I could only do one set and fewer reps than usual. I've heard of others feeling really tired when exercising on induction, maybe that's what it is...

It's only 2 celcius!
Today is my rest day, I really need it.

I'm following Stu Mittleman's Slow Burn http://www.amazon.com/exec/obidos/t...=books&n=507846

I am thinking about taking tomorrow off too.

I took today off from running too, but I did go to the gym and lift weights.

I felt excellent!!! I guess I really needed a couple days of rest. I did all body parts. I'm really trying to build up my arms and upper body, so I tried hard to add reps. Also I want strong legs for running, so I did lunges, leg extention, leg curl, leg press.

Pilates
basic mat routine

FEELING GREAT!! Ready to run tomorrow!

weekly progress check

71kg of 156.2 lbs
I am down one kg or 2.2lbs!!
I also measured myself this morning.
I have lost a bit on my chest, hips, and thighs(yay!) as I took measurements when I started Atkins last March.
upper arm 28cm
chest 94
waist 94.5 (not happy that my boobs and waist are almost the same!!) What's up with that??
hips 101.5
thigh 64

goals for this week

1. running 5 days
2. Pilates 5 days
3. 2 consecutive day of no cursing (yesterday was my first whole day without one bad word).
4. add at least one green drink per day
5. NOT weigh myself until Saturday 1/29