Beginning month At 202 lbs and 18% body fat.

Week Ending July 5, 2008 

Sunday:  5.5 miles treadmill 1.0 incline 8:49 Pace.  Weight is back down to 202 & 19.5% Fat
Monday: 6.75 Treadmill 1.0 incline 8:29 pace
Tuesday:  7.25 Treadmill 1.0 incline 8:34 pace.  First 6 miles 8:05 pace.
Wednesday: 4.75 Treadmill 1.0 8:34
Thursday: DNR Due to work schedule.
Friday:  DNR Due to work schedule.
Saturday: DNR Due to work schedule.

Total miles for the week: 24 miles  Tired and sore this week from work.  Knee very sore over the weekend from work.

Weight: 202 lbs 18% fat.

Week Ending July 12, 2008 

Sunday:  DNR Due to knee soreness.
Monday: 3.25 Treadmill 1.0 incline 9:10 pace
Tuesday:  4.75 Treadmill 1.0 incline 8:50 pace
Wednesday: 4 miles with a 5K Trail Race
Thursday: 5.25 Treadmill 1.0 8:14 Pace.
Friday:  DNR Due to work schedule.
Saturday: DNR Due to work schedule.

Date: July 9th, 2008
Event: 5k Trail Series
Location: Carriage Hill, Huber Heights, Ohio
Time: 24:57 / 24:21 Last year
Overall Place: 86th
Age Group 40-44 7th
Pace:8:01
Splits: 7:38, 8:12, 8:27, :37
Easy trail course; however, the conditions were a little muddy and slowed me down from last year's time.  I ran the first mile about 20 seconds faster than last year.  I could also tell that my low mileage over the last few weeks had slowed me down.  I finished behind many runners who I normally beat.

Total miles for the week: 17 miles  Tired and sore this week from work.  Knee very sore over the weekend from work.

Weight: 202 lbs 17.75% fat.

Week Ending July 19, 2008 

Sunday:  4.5 treadmill 1.0 9:05 pace.  3 miles easy bike.
Monday: 6.5 Treadmill 1.0 incline 7:55 pace.  First 4 Miles 7:30 pace.
Tuesday:  5 Treadmill 1.0 incline 9:00 pace
Wednesday: 3.5 miles with a 2.5 mile race
Thursday: DNR Due to work schedule.
Friday:  DNR Due to work schedule.
Saturday: DNR Due to work schedule.

Date: July 16th, 2008
Event: MSS Summer Series Smith Park 2.5 Miles
Location: Middletown, Ohio
Time: 17:30
Overall Place: 5th
Age Group 40-44 1st
Pace:7:08
Splits: 7:03, 7:13, 3:11
The heat and humidity really slowed me down today.  I ran the race about a minute slower than last month.  My first mile I ran easy and felt good for the last mile passing a number of runners.  The temp was over 90 with the humidity around 50%.

Total miles for the week: 19.5 miles  Tired and sore this week from work.  Knee very sore over the weekend from work.

Weight: 203 lbs 18.5% fat.

Week Ending July 26, 2008 

Sunday:  DNR Due to work schedule.
Monday: DNR Knee very sore and swollen from work over the weekend.
Tuesday:  5.25 Treadmill 1.0 incline 8:25 pace
Wednesday: 5 miles with a 5k race
Thursday: DNR Knee very sore
Friday:  DNR Knee still very sore
Saturday: DNR Due to work schedule.

Date: July 23, 2008
Event: 5k
Location: Englewood, Ohio
Time: 23:32 / Last Year 22:59
Overall Place:
Age Group 40-44
Pace:7:34
Splits: 7:20, 7:49, 7:39, :42  Last year's splits were 6:40, 7:42, 7:57, .39
The first part of the race was downhill.  Because I wanted to keep from pounding on my knee, I ran the first mile easier than normal.  Taking the first mile easier let me run the last uphill mile about 20 seconds faster than last year.  I felt alot better than last year, but ran 30 seconds slower.  Again I was beat by many runners who I normally beat.

Total miles for the week: 10.5 miles  Tired and sore this week from work.  Knee very sore over the weekend from work.  My knee feels ok during the week but is sore over the weekend due to work schedule.

Weight: 206 lbs 18.5% fat.  Weight and Body fat starting to climb back up.

Week Ending Aug 2, 2008 

Sunday:  4.5 Treadmill 1.0 incline 8:00 pace.  Also went on a 10 mile bike ride.  Knee and hamstring felt really good today.  I stretched really good and use plenty of Ice after the run.  I also think the bike ride helped my sore knee and hamstring.
Monday:
Tuesday: 
Wednesday:
Thursday:
Friday:  
Saturday:

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