17 Weeks to Run My Butt Off - Week 11

This week I started using different training that I found on runnersworld.com.  I typed my last race times into the auto-trainer and it worked out a plan for me to do better in my next race.  Here's my new schedual:

Sun ~ rest

Mon ~ easy pace 3 miles

Tues ~ speed work on track, 3 miles,  alternate 1 lap sprinting and 1 lap jogging

Wed ~ rest

Thu ~ 5 miles at pace

Fri ~ rest

Sat ~ long run, (6 miles now, but going up tp 10)

I attempted to add cross-training with weights into my schedual but haven't found a time that works.  Whitney is out of school now, so unless I want to wake up everyday at 4:30am I'm going to have to find some afternoon or evening time.   This will take some planning.

Anyway, that race was really fun and Lisa enjoyed it so much she asked me about running another one. So I signed Lisa, my brother Dave and myself up for a 10K (6.2 miles) on June 20th in Sugar House.  We'll see if that new training schedual pays off.  

Starting ~  163.5 lbs, 42% body fat

Week 1 ~ 161.0 lbs, 41% body fat, 2.5 lbs lost, 6.37 miles, ave minutes per mile 13:33, best minutes per mile 11:43

Weeks 2/ 3~ 159.5 lbs, 41% body fat, 1.5 lbs lost, 4.12 miles, ave mpm 13:31, best mpm 11:14    Also kayaked and swam.. not as effective.

Week 4  ~  157 lbs, 40% body fat, 2.5 lbs lost, 9.98 miles, ave mpm 13:02, best mpm 11:21

Week 5 ~  155 lbs, 40% body fat, 2 lbs lost, 18.31 miles, ave mpm 12:50,  best mpm 10:32

Week 6 ~  154 lbs, 39% body fat, 1 lb lost, 13.5 miles, ave mpm 12:31,      best mpm 10:27

Week 7 ~ 151 lbs, 39% body fat, 3 lbs lost, 17.91 miles, ave mpm 12:07,    best mpm 10:20

Week 8 ~ 151 lbs, 39% body fat, 0 lbs lost, 18.20 miles, ave mpm 11:36,   best mpm 9:30

Week 9 ~ 149 lbs, 38% body fat, 2 lbs lost, 18.26 miles, ave mpm 11:27,   best mpm 9:29

Week 10~ 149 lbs, 38% body fat, 0 lbs lost, 10.34 miles, ave mpm 10:47,   best mpm 8:42

Week 11~ 147 lbs, 37% body fat, 2 lbs lost, 15.74 miles, ave mpm 11:35,  best mpm 8:10 

Overall Totals ~ 16.5 lbs lost, 5% body fat lost, 132.73 miles run