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2006/01/27, 05:04 AM
Hey everyone. I am new here. In fact, I just posted on the intro message board about 30 minutes ago. Anyway, I wanted to get some feedback from some of the "Guru's" here on my program I have been on since the beginning of the year. Please let me know if I should change anything or if I am doing okay. But first, a little background:
I have been running off and on for the past 4 years. I say off and on since I will run 3-4 days a week for 3-4 months and then take off a month or two. But since last April, I have been pretty consistant, running 5 miles about 3-4 days a week in the 10-11 minute mile range. I only ran about once a week during November and December though due to my wife's pregnancy. I feel I am in decent shape with a short, stocky build and probably around 17% body fat. Of course, it is mostly seen on my stomach which is what I would LOVE to lose! I have also been lifting weights for about 1 1/2 years consistantly, mostly upper body exercises but stopped in December due to being on Paternity leave (The gym was at work).
So since January 2nd, I have been running almost every other day 5 miles. It goes something like this:
Monday-5 miles on a slight grade, going up about 4/10 mile, going down about 4/10 mile with 2/10 mile flat surface.
Wednesday-5 miles on a track stopping at every 1/2 mile and doing 25 push-ups.
Friday-5 miles on a track starting the first 1/2 mile with a moderate jog for a warm up. Then sprinting the straights and slow jogging the turns for 4 miles with the last 1/2 mile at a moderate jog for cool down.
Sunday-5 miles running either the slight grade up and down or just on a flat surface at around a 10 minute mile pace since it is about as fast as I can go and still be able to finish all 5 miles.
Mostly, my goal is to lose my body fat (Mostly my stomach), increase my cardio endurance and enhance my overall strength with the push ups. My wife just bought me a "Smith-Type" machine but it is not totally put together yet. When I get it together and buy some weights, I will begin lifting again. So, any suggestions on how I can do better or am I doing it all wrong?
Thanks.
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