In four weeks I head to Mid-Ohio for my class and I want to be in decent shape before going. My plan for getting back in to shape is pretty straight forward. For six days a week I will be running 4 miles. On Tuesday and Thursday I plan to go to the gym to lift weights so I can build up some muscles. Finally, I'm changing my diet somewhat. I start the day with a protein shake (use some vanilla yogurt and a banana to hide the flavor of the powder) have a snack at 10, then lunch, then another snack, then dinner.
My goal, between now and August 3rd, is to be able to do the 4 miles in less than forty minutes. Right now I am able to do it in 50 minutes 15 seconds. I could have pressed a little harder and been in the forties but I did not. One thing I need to start doing is stretching before I run. Usually I just strap on the shoes and go. I think if I'm actually going to go stretching will become increasing important.