August 20th - 26th

I am most of the way through the 3rd week of my 4 week exercise plan. I definitely see some improvement in some of the exercises. The biggest improvement I see is with my core. At the start of the plan I was only able to hold the Plank for about 15 seconds for each of the 3 sets. This last time I was able to hold it for the entire 30 seconds for each set and did not rush the last set. My lower back did not feel to much strain either. My hips are feeling a little stronger. They still feel like they are going to cramp when I do the Clamshell but they have not hurt as much during my runs. For the Modified Pushups I am working on trying to get all of the way down. I struggle with the Lats and Shoulders exercises due to not having some equipment. I did find my resistance band so that should help. I am considering getting the Iron Gym and or some of the Easy Adjustable Dumbbells. But before I go buy stuff I need to figure out what my goals are.

Other exercising.
On the 17th Matt and I headed to the pool where I discovered my long lost calling...a Water Basketball Star! This would be better with a swimsuit that actually fit though. I once again tried to do a flip and still fail. I also jumped off the diving board 5 times. The first time I got up I chickened out and walked back off, but then I got up and jumped off. I still plug my nose when jumping off. I wonder if I can plug it on the way down and then on the way up let go. I should try next time. It is still very scary to me standing on the end of the board. This would also be a better experience with a fitting swimsuit...

Running.
Sunday the 22nd I decided I would go for a long slow run to see how I felt. I went for 4 miles at an average pace of 13:40. I walked probably close to a half mile. It was rough. It took me forever.

Tuesday the 24th was cooler so I decided to do a fast run to see what I could do. I ran a total of 2 miles at 11:10 min/mile. My first run was a 10:00 min/mile. It took all of my energy.

Thursday the 26th was my best run in a long time. I ran the entire 3.28 miles! I was slow (12:38 min/mile) but the furthest before was 2.4 miles. And it did not kill me (meaning: knees and hips did not hurt did not take all of my energy).

I have looked into a few races, but I hesitate to sign up. This is not good. The races I am considering: EX2 Backyard Burn 5 mile series, Navy 5 Miler, Operation Care Package 5k.

Stuff.
I have had a blast in the kitchen creating delicious experiences. I have made: homemade blueberry muffins, homemade French Apple Tart, amazing Stuffed Shells, and tonight I am trying out my Tipsy Chicken Cooker! My summer vacation is coming to an end and I haven't been quite as productive as I had hoped for. I have done some soul searching and I think I have managed to get lost.

August 16-19th

Monday & Wednesday I continued with my workout plan. I can see some slow improvement.

Tuesday I went for a ride on the W&OD. It started out later than planned due to a flat tire. But, thanks to great neighbors I was soon on my way. This was one of my faster rides. My lower back was a little sore and by the end I was exhausted.

Road Bike:

distance	time	Pace	HR Avg.	Calories
21.25	1:45:22	4:57	147	1,083

Thursday I decided to go for a run to see what I could do. I have been doing better on my pace, so I decided it is time to focus some on increasing my distance. The longest run I have run straight in a long time was 2.2 miles. Today I was able to go 2.4 miles before walking and a total distance of 3.2 miles! I was slow, but I kept going. Around 2.3 mile I had some sharp pain in my left knee, but I gutted through it.

Run

distance	time	Pace	HR Avg.	Calories
3.26	41:47	12:50	124	330

I am curious about the Vibram Five Fingers shoes. I wonder what the return policy is.

On Track: August 7th - 13th

My dedication is kicking in. I am at the point where I really feel like I am trying to get in shape for myself. Not for someone else, not for running some race, not for fitting into skinny jeans. Those are all pros, but finally not my reason.

I have started a 4 week exercise plan. I am into the 2nd week and I am on track. I even managed to stay motivated when I was out of town.

Saturday August 7th:
Run: morning (Reston)

distance	time	Pace	HR Avg.	Calories
2.00	26:05	13:03		213

Sunday August 8th:
Swim: afternoon
Worked on flips with Matt. I currently turn sideways. Still very tiring swimming the length of the pool.

Monday August 9th:
Workout A
Day 1: struggle with most exercises.

Run: morning (Reston)

distance	time	Pace	HR Avg.	Calories
2.00	24:32	12:16	123	229

First time in a long time my legs actually felt tired during the run. As compared to sore.

Wednesday August 11th:
Run: evening (Lakeport)

distance	time	Pace	HR Avg.	Calories
2.20	24:59	11:21		260

Pros for running along the lake: gorgeous sunset and nice breeze. Cons for the lake: bugs and the smell of dead fish. All in all, one of my best runs in awhile.

Workout B:
Modified a little due to being at home. Realized that a lot of the shoulder exercises require some piece of equipment. I need to figure out what to get.

Friday August 13th:
Run: morning (Lakeport)

distance	time	Pace	HR Avg.	Calories
1.50	17:40	11:49		173

Ran before breakfast, and the heat and lack of food made it a rough run.

Workout A:
I had help from the dog during my exercises. He was my goal to reach during my squats. The Plank (core exercise) was a lot easier today than previously.

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The first week of my exercise routine was a success. On to my healthy fit future!

July & 1st week of August = Nothing Productive

Was spent not doing much exercise. I was in Fredonia most of July where I did a little hiking (Arkwright Falls) and some swimming. The swimming was very beneficial in regards to being able to put my face in the water without having to plug my nose. It was not successful in helping me become more fit or lose weight. Also did a little bit of Kayaking, on very smooth water. This caused some sore shoulders during the time in the water, but also, not very beneficial for exercising. The first week of August was spent in the Outer Banks, which was also very fun, but once again I did not do any extensive exercise. I got some exercise playing in the ocean, but still nothing to help lose my fat.

I want to say the rest of this month will be better, but once again I am heading out of town and I am just not as motivated when away. Summer vacation has been nice, but I am ready to be back into a set routine...