The Whole Training Program

As it stands now.  Here Is the outline:

1. Sessions of walk/run, each session comprising 6 walk/run intervals of 5 to 10 minutes, with the run portion increasing by one half minute every three or four sessions.  I'm at 2 minutes of running per interval now.  Sessions are separated by a rest day, and by two rest days after  every three sessions. Start each session with stretches and walking.

2. Regular core exercises and stretches, three or four times per week.  So far, my therapist Katie has prescribed these exercises:
a. Single leg bridge, 30 - 50 reps, each leg.
b. Double leg bridge, 30 - 50 reps.
c. Hip abduction (clam shell) 30 - 50 reps, each side.
d. Stand on one foot for 60 seconds, other foot not touching, 2 reps, each foot.
e. Calf stretch for 60 seconds, 2 reps, each calf.

3. Regular upper-body exercises:
a. Bicep curls.
b. Tricep extension.
c. Low rows.
d. Lateral pulldown.

4. Weight loss.  I'm a 14-year Weight Watchers lifetime member, so that is the system that I will use.  It works if I stick to it.  In addition, I'm temporarily skipping my daily bottle of beer at dinner.  Started at 170.8 pounds on Monday.

The walk/run sessions are easiest for me - I love to walk and run, and have been doing those regularly since December 31.  Core exercises are not so much fun - I've done them a few times, but I'm still looking for a way to fit them comfortably into my life.

I don't think that Katie cares as much about the upper-body exercises - she may have listed those because I raised the subject, and I haven't started them yet.  I have purchased materials for a chinning bar, yet to be installed.

Katie hasn't said one word about weight loss, nor have I, but I was 20 pounds lighter when I did my best running, and that much loss might help my speed considerably and reduce the chance of injury.  Furthermore, running is only one of several excellent reasons to remove my front bumper.

Off and running!