I am sure nothing can stop me now. We had the month long winter storm of a quarter century. Then as soon as the weather let up, I go a wicked cold after not getting sick for a long time. I am tired of my own whining and complaining and delaying. But I still share because it is the reality for so many.

There must be a joke about getting sick after signing up for a fitness event!

Anyhow, I am on the mend and want to. No, need to get into the routine that I have been trying to get into for the last month. I realize the path to success is planning. As a certified personal trainer I can put a workout plan together for other people quickly. But, it is so difficult to do it for myself. How do I measure success if I haven’t determined what I will measure by?

So here is my plan for exercise in the next 7 days.


I am just beginning here, so the 3 miles might be ambitous. I know I can do it though, it may just be slow going at first.

2 easy runs that are 2 miles in length.

1 easy run that is 3 miles in length.

Rock Climbing

2-3 trips to the rock climbing gym, because we have expensive memberships that need to be used. I may use the trips to run on the treadmill or do strength training or attend a yoga class and that is ok. I generally get a climb or two in even if I use the time to other types of fitness.

Strength Training

1 upper body workout and 1 lower body workout. With new running goals that are big for my current running fitness, the lower body workout may be difficult to give my best to. I have pre-planned basic workouts for this week:

Upper body day

3 sets of 10 – dumbbell chest press

3 sets of 10 – push ups

3 sets of 10 – bent over rows

3 sets to failure – pull ups

2 sets of 10 – lateral raises

Lower body day

3 sets of 10 (each leg) – walking lunges

3 sets of 15 – sumo squats

3 sets of 15 – straight legged deadlifts

3 sets of 10 (each leg) – step ups using bench

Finishing 50 air squats.

There you have it. I have a written commitment to the week and I look forward to seeing how it goes.