I ran out of time to put up a post yesterday, so you're going to get two days at once now.
I did my strength training routine via Power 90 yesterday and felt great throughout and afterward. Push-ups, squats, lunges, and chair dips are getting a bit easier to perform. Lack of flexibility and/or strength in my upper back and shoulders are preventing me from doing very deep push-ups and chair dips, but there is improvement. I'm only using the Level 1-2 workout right now and have been debating going up to Level 3-4 as it would add an extra circuit to the mix.
I went running after work last night. That went remarkably well. My routine this time was a 5-minute walk, 8-minute jog, 5-minute walk, 8-minute jog, with a 3-minute cooldown at the end. I added a little extra speed for the last 1 1/2 minutes, resulting in a total distance of 2.29 miles, which is a 12:39 pace. Saturday morning will be my first major test of endurance with a solid 20-minute jog. I might have to drop from 5.5 mph to 5.0 mph to get through the whole thing, but that decision will rest on how I feel that morning.
I also weighed myself today and came in at 227.4 pounds. That's 4.2 pounds lost in the last 2 1/2 weeks. I've definitely been helped along by keeping a food diary. I don't look all that different just yet, though I noticed on Sunday that my dress pants fit a tiny bit better than the previous week and my work shirts feel a little tighter in the shoulders and chest, so it seems something is happening. I'd be glad to be closer to 210 or 215 by the race in November just so I'm not trying to carry as much weight on the course, but at the same time, as I've said previously, the actual number on the scale isn't as important to me as the composition of the pounds. If I ultimately weighed over 200 and was below 18% body fat, that would be far better than weighing 180 and being closer to 30% body fat. In any case, hopefully in a few weeks I'll have picture updates that are worth posting.
I trust you're doing what you can to improve your own fitness. Remember, don't be discouraged by setbacks, but focus on how to improve tomorrow.