Week 4&5 Combined

First of all sorry to those who follow, I have been swamped the last couple of weeks so I am combining week 4 and 5. I want to throw out a plug for the Greater Kansas City YMCA and my Vivion Road Branch of the YMCA who have added my blog to their websites so that more people will have the opportunity to follow.

Week 4 and 5 saw positive results for me, I lost a combined 4 pounds which I am very happy with, the effort was very intense. I put in a couple of hard workouts every weekday during this stretch. Right now I am concentrating on picking up my running intensity, I want to start building miles in anticipation of competing in a half marathon here very soon. In this stretch I did have a night in Columbia where I was overserved by some local establishments but this did not deter from my efforts.

I am looking forward to week six as next Sunday is my first run of the new year. I will be competing in the Valentine's Love to Run run at the downtown airport. This is a four mile run which is about my favorite distance to run as you will see with my workouts. I need to throw my shout out to Dana as well who is joining me on this run! Keep up your great work Dana!

Here is a list of this weeks workouts to try and motivate others:

Monday: Used the stair stepper for 1 hour and 10 minutes followed by Crystal's boot camp. Crystal was in a very fiesty mood this week and really picked up the intensity. Followed by the sauna.

Tuesday: I was only able to get one workout in that night as I had a late meeting. I ran 4 miles and lifted weights.

Wednesday: Again I only had one workout, it was intense as there was a going away happy hour for my friend Jay from US Central. I ran 6 miles after work.

Thursday: Heavy effort day, I put in 1 hour and 10 minutes on the stair stepper again as cross training then did Crystal's bosu boot camp which was heavy on legs. We did more squats and squat kicks than I would prefer to ever do, but her classes are so effective. For new people to the site if you belong to Vivion "Y" take any Crystal class you have the opportunity to.

Friday: Today is a 6 mile run after work.