1. Run 4x/week.
2. Cross-train 1x/week.
3. Strength training 1x/week. (This is new for me.)

01/01 - 2 mile run; strength training
01/02 - 6.35 mile run
01/03 - rest day
01/04 - 4 mile run
01/05 - 3.2 mile run
01/06 - unplanned rest day.
01/07 - 2.69 mile run
01/08 - 5.58 mile run
01/09 - 2.5 miles on elliptical; strength training
01/10 - rest day. NOTE: I'm "excused" from strength training and cross training this coming week, as I'm tapering for a 10K race on Saturday.
01/11 - 4 mile run
01/12 - 3.08 mile run
01/13 - 4 mile run
01/14 - 2 mile walk
01/15 - rest day
01/16 - 10k run
01/17 - 3 mile walk
01/18 - 4 mile run
01/19 - 2.5 mile run
01/20 - rest day

1. 750 minutes of intentional exercise;
2. 1 weight training session per week (4 WT in total for Jan).

01/01- 75 min walk (75/750 min)
01/02 - 55 min walk (130/750)
01/03 - 40 min walk (170/750)
01/04 - 45 min/bike/weights (215/750) plus 1/4 WT
01/08 - 45 min bike/treadmill (260/750)
01/09 - 155 min hike (415/750)
01/10 - 55 min bike/weights (470/750) plus 2/4 WT
01/13 - 50 min bike/treadmill (520/750)
01/15 - 55 min bike/treadmill (575/750)
01/17 - 85 min bike/treadmill (660/750) plus 3/4 WT
01/18 - 45 min walk (705/750)
01/20 - 35 min bike (740/750)

1/1-1/21 done!

January goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps

1: 40 march; 40/1200, 1/23 8K
2: 45 walk; 85/1200, 2/23 8K
3: 40 walk; 125/1200, 3/23 8K
4: 35 walk; 160/1200, 4/23 8K
5: 30 walk; 190/1200, 5/23 8K
6: 40 walk; 230/1200, 6/23 8K
7: 40 walk; 270/1200, 7/23 8K
8: 40 walk; 310/1200, 8/23 8K
9: 30 walk; 340/1200
10: 10 walk, 30 ST & stretch; 380/1200, 1/8 ST
11: 40 walk; 420/1200, 9/23 8K
12: 20 walk, 20 ST & stretch; 460/1200, 10/23 8K, 2/8 ST
13: 30 walk; 490/1200, 11/23 8K
14: 40 walk; 530/1200, 12/23 8K
15: 30 ST & stretch; 560/1200, 3/8 ST
16: 40 walk; 600/1200, 13/23 8K
17: 20 ST; 620/1200, 4/8 ST
18: 20 walk, 20 dance & stretch; 660/1200, 14/23 8K
19: 20 walk; 680/1200
20: 70 shoveled snow; 750/1200, 5/8 ST

Couch to 5K, every other day.
Cardio 1 hour/day on days opposite C25K.
Total body strength training (ST) 30 minutes every other day (same days as C25K).

01/01 Cardio 20 min
01/02 Cardio 30 min
01/03 Cardio 30 min
01/04 Cardio 30 min
01/05 Cardio 30 min
01/06 Cardio 30 min
01/07 C25K, ST (started C25K)
01/08 Cardio 30 min
01/09 C25K, ST
01/10 Cardio 30 min
01/11 C25K, ST
01/12 Cardio 30 min
01/13 C25K, ST
01/14 Cardio 30 min
01/15 C25K, ST
01/16 Rest day
01/17 C25K, ST
01/18 Rested today...using all my energy for getting better, hate being sick!
01/19 C25K, ST
01/20 Sick today...still but did 20 min on treadmill
01/21 C25K, ST
01/22
__________________

1. Run 4x/week.
2. Cross-train 1x/week.
3. Strength training 1x/week. (This is new for me.)
_____________________________________________

01/01 - 2 mile run; strength training
01/02 - 6.35 mile run

01/03 - rest day
01/04 - 4 mile run
01/05 - 3.2 mile run
01/06 - unplanned rest day.
01/07 - 2.69 mile run
01/08 - 5.58 mile run
01/09 - 2.5 miles on elliptical; strength training

01/10 - rest day. NOTE: I'm "excused" from strength training and cross training this coming week, as I'm tapering for a 10K race on Saturday.
01/11 - 4 mile run
01/12 - 3.08 mile run
01/13 - 4 mile run
01/14 - 2 mile walk
01/15 - rest day
01/16 - 10k run

01/17 - 3 mile walk
01/18 - 4 mile run
01/19 - 2.5 mile run
01/20 - rest day
01/21 - 3.28 mile run

1/1-1/21 done!
1/22 10 min cardio, some free wts, plank 60 sec

January goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps

1: 40 march; 40/1200, 1/23 8K
2: 45 walk; 85/1200, 2/23 8K
3: 40 walk; 125/1200, 3/23 8K
4: 35 walk; 160/1200, 4/23 8K
5: 30 walk; 190/1200, 5/23 8K
6: 40 walk; 230/1200, 6/23 8K
7: 40 walk; 270/1200, 7/23 8K
8: 40 walk; 310/1200, 8/23 8K
9: 30 walk; 340/1200
10: 10 walk, 30 ST & stretch; 380/1200, 1/8 ST
11: 40 walk; 420/1200, 9/23 8K
12: 20 walk, 20 ST & stretch; 460/1200, 10/23 8K, 2/8 ST
13: 30 walk; 490/1200, 11/23 8K
14: 40 walk; 530/1200, 12/23 8K
15: 30 ST & stretch; 560/1200, 3/8 ST
16: 40 walk; 600/1200, 13/23 8K
17: 20 ST; 620/1200, 4/8 ST
18: 20 walk, 20 dance & stretch; 660/1200, 14/23 8K
19: 20 walk; 680/1200
20: 70 shoveled snow; 750/1200, 5/8 ST
21: 40 walk; 790/1200, 15/23 8K

Couch to 5K, every other day.
Cardio 30 min-1 hour/day on days opposite C25K.
Total body strength training (ST) 30 minutes every other day (same days as C25K).

01/01 Cardio 20 min
01/02 Cardio 30 min
01/03 Cardio 30 min
01/04 Cardio 30 min
01/05 Cardio 30 min
01/06 Cardio 30 min
01/07 C25K, ST (started C25K)
01/08 Cardio 30 min
01/09 C25K, ST
01/10 Cardio 30 min
01/11 C25K, ST
01/12 Cardio 30 min
01/13 C25K, ST
01/14 Cardio 30 min
01/15 C25K, ST
01/16 Rest day
01/17 C25K, ST
01/18 Rested today...using all my energy for getting better, hate being sick!
01/19 C25K, ST
01/20 Sick today...still but did 20 min on treadmill
01/21 C25K, ST
01/22 Cardio 30 min, ST
01/23

1. 750 minutes of intentional exercise;
2. 1 weight training session per week (4 WT in total for Jan).

01/01- 75 min walk (75/750 min)
01/02 - 55 min walk (130/750)
01/03 - 40 min walk (170/750)
01/04 - 45 min/bike/weights (215/750) plus 1/4 WT
01/08 - 45 min bike/treadmill (260/750)
01/09 - 155 min hike (415/750)
01/10 - 55 min bike/weights (470/750) plus 2/4 WT
01/13 - 50 min bike/treadmill (520/750)
01/15 - 55 min bike/treadmill (575/750)
01/17 - 85 min bike/treadmill (660/750) plus 3/4 WT
01/18 - 45 min walk (705/750)
01/20 - 35 min bike (740/750)
01/22 - 65 min bike/treadmill (805/750) Goal #1 - DONE

1. Run 4x/week.
2. Cross-train 1x/week.
3. Strength training 1x/week. (This is new for me.)
_____________________________________________

01/01 - 2 mile run; strength training
01/02 - 6.35 mile run

01/03 - rest day
01/04 - 4 mile run
01/05 - 3.2 mile run
01/06 - unplanned rest day.
01/07 - 2.69 mile run
01/08 - 5.58 mile run
01/09 - 2.5 miles on elliptical; strength training

01/10 - rest day. NOTE: I'm "excused" from strength training and cross training this coming week, as I'm tapering for a 10K race on Saturday.
01/11 - 4 mile run
01/12 - 3.08 mile run
01/13 - 4 mile run
01/14 - 2 mile walk
01/15 - rest day
01/16 - 10k run

01/17 - 3 mile walk
01/18 - 4 mile run
01/19 - 2.5 mile run
01/20 - rest day
01/21 - 3.28 mile run
01/22 - 2 mile run; strength training

Way to go, flower1!

flower1: 750 min, 4 WT
gardenerjoy: 1200 min, 8xST, 23x8Ksteps
HereIStand: run 4x/week, CT 1x/week, ST 1x/week
Izzie: 1050 min
kelijpa: 3 weeks of 12 week program
love2b150: log exercise
MumofMany: gym 3x/week
Nici: 60 miles (starting 15-Jan)
noshoes: start c25k, cardio 1 mile/day, daily yoga/muscle/balance
Obsidianbbw: cardio 2x/week, ST 2x/week, stretch 2x/week
onebyone: 930 min
Photosphere: daily exercise
sadiegirl1: 30 min 6x/week
SeeMyFeet: exercise every day
Smilingin2013: gym 3x/week (except vacation), walk 4x/week
Sundove: 10 min/day
Tabbycat: 750 min

January goals: 1200 minutes, 8 ST session, 23 days of at least 8K steps

1: 40 march; 40/1200, 1/23 8K
2: 45 walk; 85/1200, 2/23 8K
3: 40 walk; 125/1200, 3/23 8K
4: 35 walk; 160/1200, 4/23 8K
5: 30 walk; 190/1200, 5/23 8K
6: 40 walk; 230/1200, 6/23 8K
7: 40 walk; 270/1200, 7/23 8K
8: 40 walk; 310/1200, 8/23 8K
9: 30 walk; 340/1200
10: 10 walk, 30 ST & stretch; 380/1200, 1/8 ST
11: 40 walk; 420/1200, 9/23 8K
12: 20 walk, 20 ST & stretch; 460/1200, 10/23 8K, 2/8 ST
13: 30 walk; 490/1200, 11/23 8K
14: 40 walk; 530/1200, 12/23 8K
15: 30 ST & stretch; 560/1200, 3/8 ST
16: 40 walk; 600/1200, 13/23 8K
17: 20 ST; 620/1200, 4/8 ST
18: 20 walk, 20 dance & stretch; 660/1200, 14/23 8K
19: 20 walk; 680/1200
20: 70 shoveled snow; 750/1200, 5/8 ST
21: 40 walk; 790/1200, 15/23 8K
22: 40 walk; 830/1200, 16/23 8K

1/1-1/21 done!
1/22 10 min cardio, some free wts, plank 60 sec
1/23 10 min cardio, free wts, plank 60 sec

Woohoo! Great job everyone! Congrats Flower1!

Goal: 60 miles (Jan 15-Jan 31)

Jan 15: Bike 5.75 miles L8 + weights
Jan 18: Bike 7.33 miles L8 + weights (13.08)
Jan 19: Bike 7.87 miles L8 (20.95)
Jan 20: Bike 7.98 miles L9 + weights (28.93)
Jan 23: Bike 8.53 miles L9 + weights (37.46) 62% complete