December 22, 2013

Today's workout was pretty good. It was a 5k run for time and compare to day 4. I don't feel like I ran that well today. I wore a new pair of Vibram's today. That was not the smartest thing to do, but that is neither here nor there. I also have not been eating great the last week. Working in nursing home is tough during holidays with all the cookies, etc that come into building. But with all of that, I still was 11 secs faster than the run on Dec 4th. Today I completed in 21:51 vs 22:02 on Dec 4th. Still want to be faster. Have 10 days til my first 5k of 2014. Would like to complete in under 20 min.
After my run I did 25 toes to bar. My hands very tender from previous 2 days, so I was not able to hold my grip for all 25. I did 12, 8, 5. I will shoot to get all tomorrow. When finished these I did 30 burpees to end my workout. I think it is time to bump up to 40 a day. We will see tomorrow morning.
Hope everyone had a great Sunday!

December 19-21, 2013

The past 3 days training have been good. Thursday I didn't do the entire workout. Sometimes life just gets in the way. Between kids, work and Christmas parties, I just could not get the long workout in the mix. I did finish day 30 of the #30burpees30days challenge. I also did 20 toes to bar in the challenge been doing. My grip has been the issue with these. I was not able to get all 20 at once. I did 10, 5, 5. But going to keep pushing.
Friday was different day. Workout was quick, but very good. This routine was 3 rounds with minimal rest of 50 prisoner squats and 400 meter sprint for time. I completed in exactly 10 minutes. Those first couple steps after the squats were rough. The sprints were b/w 5:45-6:15 mile pace for 400 meters. Not too bad, would like to be faster. Afterwards did 30 burpees and 22 toes to bar. And I did all these in one set. I just held on for dear life and put it to the grind to get these in. Man they are extremely tough.
Today I had another good workout. This was another quick routine, but tough. I did 2 rounds of 100yd sandbag shuttle run, 50yd army crawl, 50yd crab walk. The shuttle run I carried a 15lb sandbag. This was not bad, next time I will do a heavier one. The army crawl was not too bad, except for the grass burns on my elbows. The crab walk is a killer. It destroys my triceps and shoulders. Afterwards I did 30 burpees and finished with 22 toes to bar. Bound and determine to not lose grip and conquer this challenge. Extremely pumped after workout.
Have a great Saturday and weekend. Happy training!

December 15-18, 2013

Have not blogged in few days! I have had some tough workouts. I continue to do my daily burpees challenge. After this afternoon I have complete 29 days. As for my workouts, here is what been doing.
Sunday 15th I did 3 rounds of 30 burpees and 400 meter sprint. 3 minutes rest between rounds. Monday 16th I did 6 kettle bell swings on the minute for 20 minutes. Been a while since done any of these. My upper back was feeling it. Tuesday 17th was 10, 9, 8...3, 2, 1 of kettle bell swings and pull ups for time. I completed in 9:28. I can definitely tell not done pull ups in a while. They were rough. Today was very hard. Shoulders are really getting sore and it has only been couple hours since finished workout. Today was 3 rounds of 800 meter runs and 100 meter reverse bear crawls with minimal rest for time. I completed this workout in 25:39. 
I have also been doing the toes to bar challenge I designed. Sunday was 15, not to bad. Still issues with grip at times. Monday and Tues was 17 both days. I did not have much of an issue with these. Now today on the other hand was hard. Today was 20, I got the reps in, but my grip killed me. I had to complete in 3 sets 11, 6, 3. Hope tomorrow will be better.
Overall good past few days of training!

December 14, 2013

Today I combined yesterday's workout with today's. I did get my 30 burpees in yesterday, but was not able to do the running routine that was schedule due to a sick child. So I decided to do Friday and today's this morning.
First part of the routine was to run 60 minutes, record distance and compare to day 1. Well I was little slower this AM with the run, I did 7.15 miles, last time 7.3. Then I was to continue running 30 more minutes. Well I decided I was going to run 20 miles this AM. But at 1 1/2 hours I had ran 10.42 miles. I finished the morning run with 20 miles at 2:59:32 miles. Not too bad! I was shooting for 3 hrs to complete. I did it!
After about 2 hours to recover, I did today's routine. This was great routine. Never had done goblet squats before. I did them with 25# weight. Routine was 2 rounds of 20 goblet squats and 20 push ups with 30 second rest. Afterwards I did 30 burpees.
Today was great! Accomplished a distance never done before and am closer to reaching my marathon goal.
Have great weekend!

December 12, 2013

This morning I had great workout. Actually split the workout into 2 for the day. Morning routine was 2 rounds of 1 mile runs then 15 burpees for time. I completed the workout in 15:53. The second mile was actually 10 sec faster than the first mile. I ran a 6:53 first mile and 6:43 second mile. I believe that the way I have been training lately has contributed to the faster times with my runs.
This afternoon was my second workout. I did 30 burpees for my daily 30 burpees challenge. I believe that when the 30 days is up, I will continue doing 30+ daily. After my burpees I did a 130 second wall sit and then a 4 min plank hold. I was hot and starting to sweat when I finished the burpees and wall sit, but about half way through plank I was really sweating and wet when done. This is another exercise that will be part of my daily routine from today forward.
Great workouts, great day! Hope everyone else had wonderful day.

December 10 & 11, 2013

The past 2 days have been great workouts. I am really enjoying these routines. Yesterday's workout was tough, but today's was not too bad. I am still sore from Sunday, but continue to push.
Tuesday my workout was 5 minute burpees test. That was hard. AMRAP in the 5 min. I did 52...started out too fast. I did 15 in first minute, by the time minute 2 had passed I was sucking wind. At the end I was looking for some oxygen. After my burpees and I could breathe, I did 5 minute plank hold. That took whatever I had left out of me. Later on in day I did 30 more burpees for the challenge I am doing and 14 toes to bar. I was surprised at how well I was able to do on the toes to bar. It does pull everything in my body when I do them.
Today was little easier. I was surprised with my running today. It has been a week or so since actually able to run other than when suppose to for workout. This morning I did my routine which was 3 rounds of 5 pull ups, 10 push ups, 15 yd bear crawl with 1 min rest b/w rounds. Bear crawl was easier. Afterwards I did 30 burpees. An hour and half later after kids went to school, I ran to work. This a 4.5 mile run. I was just doing a jog to work like normally so I thought which normally takes 37-41 min. I did not feel like was running very fast and was not breathing that hard. When I finished I had done the run in 34:40 a 7:42 pace. I guess the burpees and other activities are really paying off. This afternoon I did the 14 toes to bar. I could feel these more today. Only reason I waited was the bars outside were slick with ice this AM. I could manage the pull ups, but was worried about slipping off during the TTB.
Training is going great. If my eating would not stray off I would have great results. But all I can do is continue to work hard and try. Have great one!

December 8 & 9, 2013

Sunday was a nasty day. I was to get up and run 18 miles early that morning and it was pouring down rain. Instead of running got up and finished helping my friend finish up move. When got done yesterday evening I did my workout. Thought it was going to be fairly easy until I started. I was sore from Friday's bear crawls and Saturday's hike.
Sunday was crab walk 50m and reverse crab walk 25m, then perform 25 prisoner squats. Oh my! I thought bear walks were tough...crab walking was very tough. Who needs weights for shoulder and triceps work? Not me! They were destroyed after these walks. I performed 2 rounds of this routine with 2 minutes rest between rounds. Afterwards I did 30 burpees, 110 sec wall sit and 240 sec plank hold.
So today I have been feeling my shoulders. The workout today was great. It consisted of pull ups. I could tell not done in couple weeks. But still able to squeeze out the reps. Also today was suppose to sprint row on erg machine, but did not have access to one, so I did a 2 minute sprint. The workout was 3 rounds of 15 pull ups and 2 minute sprint. Gave myself 1 minute b/w rounds. Afterwards I did 3 sets of 30 sec bottom push up hold a superset with 10 wall squats. Then I did 30 burpees, 120 sec wall sit, 12 toes to bar and 270 second plank. Besides weather being wet cold and nasty and interfering with my runs, workouts have been great.

December 7, 2013

Today was another good workout. It was cold, windy and damp. At least not raining this morning. I was feeling the effects from yesterday's workout this morning as well.
Today's workout was designed to build grip strength along with working on downhill running. I was to hike 20 min uphill carrying a heavy object, then at 20 min had to sprint back to the start. I did not have a place to just hike uphill, but the place I did hike was up and down hill.
So I did my hikes carrying a 5 gallon bucket full of water (40#). Once I hit the 20 minute mark, I gave myself 6 minutes to sprint back to the start. It took every second to get back. Then once back at start, I repeated this activity again.
After finishing the 2nd sprint, I rested about 2 min, then did 10 toes to bar, 30 burpees, 240 second plank hold, and 100 second wall sit.
This was a great workout. Realized I need to work on my grip strength. Have great Saturday!

December 6, 2013

Today was a cold wet day! Don't know about you guys training, but I was not really looking forward to going outside and doing this one. But I did it anyway. I am so glad it was rest day from plank and toes to bar.
Today's workout though has left me freaking sore. My shoulders were on fire when done, and I am feeling it in my legs tonight. I never thought that bear crawls would make me feel this way. But oh my!! I was gasping for breath and trying to come up with thoughts to keep my mind off the fact that my shoulders were about to fall off. I wanted to give up, but I dug deep and completed the workout.
Workout today
3 rounds
100m bear crawl
50m reverse bear crawl
2 minute rest
I think the reverse bear crawl was harder than I could have imagined.
Afterwards I completed day 17 of the 30 burpees 30 day challenge, and finished with a 90 second wall sit.
What a great challenge today, but I completed it. Look forward to tomorrow.

December 5, 2013

I had a great day training. When done I was soaked with sweat and sucking wind. Felt great!
Workout started with 3 rounds of 400m run then a 200m active rest. So I did bounding skips for my active rest. Really focusing on driving the front leg up and getting some height. After the 3 rounds, I performed 3x15 burpees with 1 min rest between sets.
Next I did 9 toes to bar. These were still not too bad. I feel like the challenge will get harder after about 12 reps. After those I did an 80 second wall sit, followed by a 210 second plank hold. Man I was feeling that in every muscle. Last but not least, I finished the workout off with 30 burpees. Stretches to cool down afterwards.
Great routine and workout today. Took a while to breath normal again. 

December 4, 2013

Today was a great training day, eating was not good though. This morning I was to run a 5K for time. I added to that. So I ran the 5K in 22:02. Not a bad time. Could have been faster. Always seems slower when not chasing or someone chasing you as when running a race. When I got to 5K mark, I gave myself 4 min to complete 30 burpees. Oh did it take the 4 min. I finished last burpee, took a couple of breaths and was time to run again. After the burpees I did another 5K run back home. Pace was slower this time. When finished that 5K, I did 7 toes to bar, 80 sec wall sit, 210 sec plank hold, and stretches to cool down.
So today was the halfway point of the 30 burpees 30 days challenge. But I honestly don't know which one I am more proud about, the fact that I have completed 15 consecutive days of doing burpees or the fact that I did a 210 second plank hold. The seconds will continue to increase with the planks and burpees will continue on, so let's see when month is over.
Great day!

December 3, 2013

Another day another workout. I had a good workout this morning. Little sore from bear crawls and burpees. But nothing too bad. This morning's routine was short and sweet. I started with quick warm up, 60 sec jog in place, 60 sec butt kick, 60 sec jumping jacks and 50 arm circles in both directions. Doesn't take much to get blood pumping. Next came the routine: 3 rounds of 60 sec prisoner squat immediately into 30 sec low push up hold, then up into 60 sec high push up hold. 1 minute rest between rounds. Oh geez were my shoulders, arms, and pecs shaking from the holds. Then I did toes to bar. The swing set was wet from over night rain we had so after my 3rd rep I slipped off the set. I then ran back into the house grabbed an old towel and dried off the swing set. After I dried it , I started over and completed the 7 reps today. Next I did my daily 30 burpees. Ended the workout with 180 sec plank and stretches to cool down and increase my flexibility.
Hope everyone had good training day!

December 2, 2013

Today's training was wet. It was raining easy during the workout. Workout was tougher than I thought would be. Started with a 1 mile run for time. I did this in 6:17. Felt like I should have been able to run this faster. But now I have something to improve on. Afterwards I did 2 rounds of the following: Run 800m, 100m bear crawl, 3 min walk. Then I completed 30 burpees, day 13 of the 30 day challenge. Next I did 5 toes to bar, 180 sec plank hold, which seemed forever, a 70 sec wall sit and stretches to cool down and improve flexibility. I wanted to do a 3 mile run after the wall sits, but the rain became harder. Figure might be able to do this evening if not raining.
The bear crawls were tough. I knew I hated them when younger during football. I see why. It worked every bit of my body crawling like that.
Happy training today!

December 1, 2013

I have not posted in little over a week. Starting a new month, December, the last of 2013. So going to go out with a bang these next 30 days.
I am still training to run the marathon in Mobile, AL in January 2014. I have a few challenges going right now. One is the 30 burpees a day for 30 days by Spartan races. The others are a plank challenge and wall sit challenge. More than halfway done with each of these. Just started a toes to bar challenge that I put together on G+, tomorrow starting a 10 day fit challenge, and finally doing the Spartan Coaching workout for 30 days. So with all the challenges, they will become my workouts instead of me developing one this month.
I am hoping to gain more nutrition knowledge during the 10 day fit challenge. This has always been my downfall. Yes I have followed the Paleo eating and high protein eating plans, but have plateaued lately with fat loss and muscle gains. I did lean up some on 30 day ab challenge that finished on Thanksgiving. But still would like to be leaner.
As for training today. I did 30 burpees and 5 toes to bar. I then ran for 60 min completing 7.3 miles in that time. Afterwards completed 150 sec plank hold and 70 sec wall sit.
Looking forward to this month as work toward becoming a healthier and more fit individual. This journey for these goals continues to be more fun and challenging each day. The challenges continue to push me to be better.
Enjoy your Sunday and all the festive things for the holiday season.

Before and after pics from the 30 day ab challenge I did. I finally can see a couple abdominal muscles!

1 1/2 year mark

A year and half ago I started on a journey to become healthier, fitter, and more active. When I started this journey initially it was to prepare for the Men's Health Urbanathalon. I lost 70 lbs during that 6 months and decided to set more goals and improve my fitness. Over the past year after that race, I have done several events and set new PRs for races. I have ran 2 half marathons setting PR each time. I have done a 15 mile Iron Warrior Dash, a Spartan Sprint, ran a 15K, a 10 miler, and ran 23.6 miles in the Ragnar Relay TN. The only goals not met in 2013 was to run a full marathon and do a Tough Mudder.
During the past year and a half I have really learned a lot about my body. I have learned what foods I can/can't eat. I have learned that junk foods, breads, pasta make me feel like been out partying all night when I get up the next morning. Yes I still eat them occasionally, but I know what the consequence will be the next day. I have become more in tune with my body, so I know when I have to rest or when can push myself more. I have realized that my body can take all kinds of punishment and that it is my mind that tries to tell me when to stop. During this year and half, I have learned what types of exercises my body responds to best. I have realized that I am not a weight lifter, I like body weight routines. I have grown to love exercise most people despise or will not do.
I have not lost a significant amount of weight over the last year since losing the first 70 lbs, but I think I have become leaner and stronger. I have lost 15 lbs from where I was a year ago. I have gained and lost repeatedly since the initial 70 lbs though, highest was back up to 213 around end of July 2013. I am now sitting at 177. I feel great about my current weight status.
The next 14 months I have many goals that I look to accomplish. Might not get to all but gives me things to look forward to. I have my Marathon goal to be accomplished in Jan 2014, then I plan on doing the Spartan Trifecta in 2014, finally my ultimate goal is to run the Dopey Challenge at Walt Disney World in Jan 2015. If time over the next 14 months will run some other local races. I would like to set a new 5K PR of under 20 min. I will try to be sub 1:35:00 on a half marathon. The only other goal would be to participate in the World's Toughest Mudder.
This adventure or journey, whichever prefer to see it as, has been very satisfying and rewarding. I can't wait to see where the next year takes me.

The following pictures show where I started, where I was 6 months later, and where I am currently.

November 12, 2013 running

Today I was my running day. What am I saying...everyday is running day for next 2 weeks. This morning my run was pretty chilly. Showed 46 and felt like 41, well it felt colder. Especially with the light misting rain I ran in. The run was just a regular run, no sprints. Completed the 4.5 miles in 40:13 an 8:56 mile pace.
This afternoon's run was not chilly, it was cold. The wind was blowing pretty hard on run home and it blew right in my face for about 3.5 miles of the run. Temp this afternoon was 36 but felt like 29 according to weather channel. Whatever! It felt like 20. I completed the return run in 40:44 a 9:04 mile pace.
After getting home I spent 25 minutes on foam roll and doing some yoga poses to increase flexibility. My IT bands has some really good trigger points in them. I want to cry when rolling on them. The yoga poses are very basic, but I can feel the stretches. Think this will really help my running. Hope everyone had great day!

November 11, 2013 running/training

This week I am trying to increase my miles. I am wanting to be around 55-60 miles after Sat. I plan on doing this for 2 weeks then dropping back down for 2 weeks. Going to alternate back and forth for next 2-3 months and see how I improve. So this morning I ran to work, 4.5 miles. During my run I decided to incorporate my sprints into it. I decided I would do 4x1 min sprints with 2 min recovery jog this morning and then again on return run this afternoon. This turned out to be successful for my runs. The sprints I did b/w 6:30-7:15 mile pace and recovery was at 9:30-10 min mile pace. This afternoon I did my return run 4.5 miles with the 4x1 min sprint intervals. Very pleased with this. Eight total sprints and 9 miles of running today.
When I got home from my return run, I grabbed my dumb bells, rope and gloves and walked across street to the park for Tabata workout. I did 3 rounds of this routine. I really like the routine. After the Tabata workout, I did my abdominal routine. I added another set of toes to bar, first was 12 reps, second was to failure at 6 reps. I am going to continue with this exercise. Once I finished my ab workout, I did 10 min rolling on foam roll to massage out some trigger points on my legs. My IT band is really tender and made me almost come to tears. After rolling I did 10 min of yoga poses to increase my flexibility and decrease soreness. Downward dog tears my heels and calves up. I am going to work daily on this. Overall great day! Now rest and prepare for run tomorrow.

November 9, 2013 update

I know have not posted anything since Tuesday. Tuesday in my last run, I realized had to rest. Knowing your body and what it needs to be competitive and reach your goals is a big assest. Over the last year and half of really training, I have learned to listen to my body. If not you can over train which can lead to injuries and prevent results. So Wednesday I rested.
Thursday I got up early and did my HIIT routine. 4 rounds of 2 minute shadow boxing, rest 30 secs, jump rope 1 minute, rest 1 minute, repeat. Workout felt great, but it was raining while worked out, so decided to rest legs one more day.
The rest seemed to pay off. Friday I got up and ran 4.5 miles to work. Kept the pace slow. Completed in 44:11, under 10 min mile pace. That afternoon was different. The run home was great. Sunny and cool beautiful day. I did the return run in 36:22. After the run I did my Tabata routine, did change from towel to a rope on the towel pull ups. Should have bought 3/4" rope, 1/2" rope requires more grip. When done with 3 rounds of the Tabata routine, I did ab workout. Finished off my routine with 20 burpees. Great workout. Felt re-energized after rest days. Then came today's workout. I really was preparing for this today. So this AM I did a 3 hour run/burpee ladder/push ups workout. I ran for the first 1:35:00 which was 10 miles. Stopped did burpee ladder (1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) rest between burpee sets was just long enough to breathe. After I finished the burpees (total 100) I did 25 push ups. This took me right around 18 min. Then I was back off running again for the last 1:07:00. This last run I completed 6.49 miles. I had some pretty good hills to climb on this last leg, bit was feeling pretty good. The last 10 minutes was toughest. My legs were starting to feel very heavy. But I did it. Great accomplishment today! Hope all have a great Saturday! I will! Christmas Festival early part of day. Then football tonight. ROLL TIDE!!

November 5, 2013 running

This morning slept in little longer than normal. Think time change still effecting my body somewhat. So for the morning I ran 4.5 miles to work. I kept a slow pace. Still trying to stay slower with my runs. Today I did my run in 44:12 a 9:49 pace. This afternoon I had a bad run. About 2 miles into my run, I lost all energy. This has happened before, but been a long time since. Tells me I need to add little more to my eating. I did manage to run the last mile after 1.5 miles of walking. So tonight I will eat little more and be back at it tomorrow. 

November 4, 2013 training

I was back at it today. Training at 430 AM this morning in the cold. I really enjoy working out in this weather.
This morning I did my Tabata routine. I increased to 25# dumb bells for the curls. That really taxed my biceps today. They are my weakest body part and the one I most want to develop.
I then did my new ab routine. I added couple more abdominal exercises. Man it was tough. The Russian twist and v-ups really kicked my butt.
After my ab routine, I did my 50 burpees. I just set a pace and worked my way through. Killer! Starting to like burpees:-)
This evening I did my sprints instead of this morning. I think it helped my sprints. I did 1.4 miles with the 6 sprints. Felt strong throughout the sprints. 
So overall I had a great workout.
Today's workout
Tabata workout
Elevator push ups
Rest
Pull ups
Rest
Alt dumb bell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat right
Rest
Alt hammer curls
Rest
Pistol squat left
Rest
Rest 1 min b/w rounds. Repeat 3x

Abdominals
Toes to bar 12
Crunches 60
Russian twists 100 (50 each)
V-ups 20
Crunchy frog 20
Straight leg Soldier March 20 each leg
Underhand sandbag toss 15# 20

Burpees 50

Sprints 6x1 min with 2 min recovery
Great routine today!

November 2, 2013 running

This evening I went out for a run. I did not have a distance set, instead was going for time. I set myself a goal of 2.5 hours. This to me is harder than running a set distance. Just say I failed tonight. I was only able to.run 2 hrs and 6 min. I covered 13.30 miles with this run. I kept it to a slow pace. I did parts of the half marathon that I ran. Making sure to hit the majority of the hills. Which I have learned that any where I run here will be hilly.
Even though I failed for my goal time. I had a great run. Next Sat I will go at it again for a timed run.
Have great weekend!

November 1, 2013 training/running

I know did not post on Friday. So here is what I did. It was crazy day at work and with the kids for Halloween. Our trick or treating on Thurs got cancelled due to weather. But anyway here was my day.
Friday morning I got up early and did my Tabata routine. After the routine I did abs. Today I added TOES TO BAR for one of my abdominal routines. I did 12 of these. They are extremely tough. Only been able to 6-8 in the past. Tells me abs are getting stronger. After my ab routine I did burpees. Then I finsihed with 6x1 min sprints with 2 min recovery.
When I finished with my workout, I went in to get ready for work. Hr and 45 min later it was time to head into work. Today I jogged 4.5 miles to work. And then this afternoon I jogged back the 4.5 miles. So I got 9 miles in for the day.
Today's training was great.
Tabata routine
Elevator push ups
Rest
Pull ups
Rest
Alt dumbbell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Alt hammer curls
Rest
Pistol squat right
Rest
Rest 1 min then repeat. Total 3 rounds

Abdominals
Toes to bar 12
Crunches 60
Russian twist 25
V-ups 20
Crunchy frog 20

Burpees 30

Sprints 6x1 min with 2 min recovery.

Jog 4.5 miles in AM
Jog 4.5 miles in PM

Happy training!

October 31, 2013 HIIT

Today I was only able to do my HIIT and abdominal core routine. By the time I got ready to run to work this morning, it was raining and I did not want to get soaked for work. But I did get a workout in this morning. I actually added another round to the HIIT routine this morning.
HIIT routine
Shadow box 2 min
Rest 30 secs
Jump rope 1 min
Rest 1 min
Repeat 4 times

Abdominal/core routine
Superman's 20
Knee in/out 20
Bicycles 20
Rev bicycles 20
Hi/low plank 2 min-alternate every 30 secs
Sit up with cross punch 30 total
Bridges 15

October 30, 2013 training

This morning I did my Tabata routine, followed by abdominal workout, burpees and sprints. Today it was back to my routine that I designed to do over 4 weeks. Feel like my back is getting stronger. The towel pull ups are tough, but getting 6 in 20 secs now. Pistol squats getting little easier, still having balance issues when doing them.
After my Tabata routine I did my abdominal workout. Abs are getting stronger I can definitely tell, but still have ways to go til I reach my goal.
I then did my burpees. Always tough, but once get into a smooth rhythm I can move through them pretty good.
Finished off with 4x1 min sprints with 2 min recovery. Sprints were better today than Monday. Think I will add 2 more on Fri.
Today's workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Alt dumbbell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Pistol squat right
Rest
Rest 1 min b/w rounds repeat 3x

Abdominals
Crunches 60
V-ups 20
Crunchy frog 20
Russian Twist 25 each side

Burpees 30

Sprints 4x1min with 2 min recovery
Stretch afterwards to increase flexibility and improve my running and working out.

October 29, 2013 HIIT/Running

This morning got up and did a new HIIT workout that I came up with to try. I did 2 min of shadow boxing, 30 secs rest, then 1 min jump rope, with 1 min rest. Repeat 3 times. I was surprised at how descent my jump roping was. Been couple months since last jumped. Shadow boxing wears you out. I threw different combo punches that I learned in Muay Thai. Great quick routine!
After the HIIT routine, did abdominal/core strengthening. I did 20 superman's, 30 bicycles, 30 reverse bicycles, 20 flutter kicks, 15 crunchy frogs, 30 sec high plank, 30 sec low plank, 3x30 sec vacuums, and 15 pelvic tilts. Core strength is very important. It represents 60% of your back strength. Make sure to train the transverse abdominals as well as the rectus abdominis and obliques.
So instead of daily running to work, I am increasing my mileage and doing 2x during week and a Sat long run. So today I was back to distance running. I ran to work as usual but increased to 6 miles for my run into work and 6 miles to return home, total 12 miles! First 6 miles I completed in 53:48 a 8:58 mile pace. Second 6 miles was completed in 54:18 a 9:03 mile pace. It felt great to get back out running after the Ragnar Relay. 
Hope everyone had a wonderful training day.

October 28, 2013 training

This afternoon I was able to do my training for the day. This morning was wet and rainy. I am sore from running the Ragnar Relay TN this past Friday and Saturday. Did not realize my abs were as sore until started my workout. I do Tabata routines for my workouts. Today was no different. Only thing was the routine I designed was to work on my biceps more and I forgot to grab my dumbbells to bring to park. Oh well so I changed it up for today to get through my workout. After my Tabata routine I did ab workout. Man were they sore. But was able to push through it. When done with this I did 30 burpees. These are always a blast. Finished my workout today with 4x1 min sprints with 2 min recovery b/w sprints. I was blasted at the ended of this. What a great workout after long weekend of running.

Today's Workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Squats
Rest
Towel pull ups
Rest
Dips
Rest
Pistol squat left
Rest
Rev grip pull ups
Rest
Pistol squat right
Rest
Rest 1 min b/w rounds

Abdominal workout
60 crunches
20 v-ups
10 crunchy frogs
25 Russian twist

Burpees 30

Sprints 4x1 min with 2 min recovery
Stretch afterwards!

Ragnar Relay TN 2013

Well it is the day after a fun and exhausting two days. Not as sore as thought would be. Glad to be home, but miss everyone already.
So let's talk about the past 2 days. I was part of a 12 member team running a relay race from Chattanooga, TN to Nashville, TN. The race was 196 miles. Each teammate was to run 3 legs of the race distances varying from 3-9 miles. Each team has 2 vans carrying 6 runners, and after your van completes their leg of the race, you have down time while other van's runners run.
So our team started out at 9 AM Friday morning with van 1 in Chattanooga. That put me starting my first run around 230 PM on Friday.
My first run was getting near. We arrived at the exchange area, picked up our race numbers, was briefed on safety and van support. Then we took a team picture and it was time to get ready for my run.
I was so pumped when my teammate rounded the corner and was heading my way. I stuck my arm out, received the slap bracelet that we had to use to pass between runners, and I was off. This was going to be by far my hardest challenge and run, 5.3 miles with the last 3 covering 1100'+ elevation change. I was so pumped starting out that I had to slow my pace, I glanced at my watch and was running a 5:45 mile pace. My goal for this leg was to stay under 9 min mile pace. As I started my ascent, I was keeping below the pace. At mile 4 I slowed to 9:12 and mile 5 I was at 10:30 mile pace. That 5th mile was steep. I finished this leg strong and completed the 5.3 miles in 44:11...10 min faster than the Ragnar pace calculator had me doing it in. I crushed this leg of the race and was excited.
After handing the bracelet of to my next teammate, I headed to the van to rehydrate and get ready for the next leg. We had a runner that became sick with stomach virus, so we had to run her legs for her. I volunteered for this leg. This run was 5.9 miles. It had some gentle rolling hills on this section of the course. I was able to complete this section in 47:19. Under 8 min mile pace for my second run of the day. When I handed off the bracelet this time it was time to change into warm dry clothes. Did I mention that temp was in 40's during these 2 runs? With this exchange we had 3 runners left til we were done with our first section of the run.
Once the 6th leg of this course was finished, we handed the reigns back over to van 1 and were able to go get some hot food, showers, and rest. So we thought on the rest. We headed to our awesome van driver's house, where his wife had fixed homemade chicken noodle soup and pb and honey sandwiches. After refueling I got a shower and changed into my clothes for next run. By that time we got word that 3 runners in van 1 were done meaning we had to leave out in about an hour. So I got 45 min sleep, then back to van to head out to next exchange. Man was I tired, but that was ok.
My next run was 6.5 miles. It was cold, very cold. The temp was 27 degrees at time of my run. I really did not realize the hills I ran on this leg. I was able to run with a guy that left out at same time as me and we carried on a conversation the entire 6.5 miles. Crazy thing was we did this while maintaining a 7:14 mile pace. Finished this leg in 47:03. My runs were getting stronger. Tiredness was gone and running with great authority.
After finishing this section of the race we all went and changed into clothes for next and final section of race. We all got about another hour of sleep before heading out to Cracker Barrel to refuel before our last journey. Also we heard from the runner that had been sick, she was meeting us and going to run her last leg. That was big lift for me. It meant I was only going to have to run 5.9 miles to finish my day, not another 8.9 after that.
We arrived at the last exchange and waited about 2 hours for the other van to show up. When they got there we all went out to exchange and waited for the word that their last runner was a mile away. I started getting pumped again. When the exchange was made I was off on my run. I was moving at a great pace. I was at 6:42 mile pace for first 3 miles, then I got stopped by traffic. That sucked...but was able to get across the 4 lanes after about a min and half or two of waiting. Then I was off again. This run was on 2 hours sleep and pure adrenaline. As I got within 1/10th of mile I began to sprint to my last exchange. This was an awesome feeling.
After finishing this leg, I changed, drank some hot chocolate and then we were off to cheer on our other runners.
When the last runner was off, we headed to downtown Nashville to meet up with the other van and wait on our final runner. As the final runner rounded the corner to the finish line, we fell in line in order we ran behind him and headed to the finish. It was so awesome to cross that line as a team. We celebrated together with pizza, beer, and pictures.
The things I learned on this race. No matter how tired you are, your body can do amazing things. Teammates mean the world in these type events, cheering you on, picking you up, and providing support when needed. The friendships you forge are priceless. The most important person for us was our van driver, without him it would have been tough. He made sure we had warm and place to change, food and drinks after runs, took us to clean bathrooms when needed, and would cheer us on through every leg.
This is an awesome event and run! I look forward to doing next year and many more after that.

October 25, 2013 training/Race day!

Well, I was up early thus morning to get my workout in. Felt great outside this morning, cold 29 degrees. Very refreshing to breathe in that air though, really opens the lungs.
This morning did my Tabata routine and abdominal workout. Pistol squats were a little better today, still having to use poles for balance. The towel pull ups are tough, only getting 5-6 reps in the 20 secs. I will just have to keep pushing. Finished my workout this morning with 30 burpees. These are becoming my new friend!
Now that workout is done, time to finish getting ready for the Ragnar Relay TN. My first run is at 230 PM today. I am excited about this race. Have heard they are a blast to do. Hope everyone has great Friday!
Workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Alt dumb bell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Left pistol squat
Rest
Hammer curls
Rest
Right pistol squat
Rest
Rest 1 min b/w rounds
Abdominals
60 crunches
100 Russian twists (50 per side)
30 burpees

October 23, 2013 training

This morning I only did my workout. I decided not to do my normal 9 mile run, since I will be running the Ragnar Relay on Friday. I got to looking and will be doing 3 runs totaling 17.7 miles in less than 24 hr period. So thought would not run til Friday.
Today I did my Tabata routine. Not as sore today as I was on Mon. Still feeling it in places. But I did the 3 rounds of Tabata routine, followed by abdominal routine and burpees.
I am really looking to improve my back and bicep strength with this routine. The towel pull ups will help me with rope climb in next Spartan, especially since I am gripping the towel with both hand like climbing a rope. I do 2-3, then switch hand placement and go again.
Also during this 4 weeks my core strength and leg strength should improve. Pistol squats are a killer! My balance with them not great so I stand between the poles of swing set with my hands open but touching the poles to help balance.
Gonna add sprints back into my workouts starting next week and will also increase the abdominal work.
Great workout today!
Today's workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Alternating bicep curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Alt hammer curl
Rest
Pistol squat right
Rest
Rest 1 minute between rounds.
After my tabata routine I did a new abdominal routine.
Crunches 60
Russian twist 100 (50 each side)
Finished off my routine today with 30 burpees.
Stretch to cool down.

October 22, 2013 runs

Today I did my running. I ran to/from work, my usual 4.5 miles each way. Course is hilly. The temperature this morning was pretty chilly. I pulled out the cold gear compression pants and top to run in. Don't like being cold.
The morning run I did 4.59 miles in 42:47 a 9:20 pace. The afternoon run was quicker. I ran 4.52 miles in 39:48 a 8:49 pace.
Runs felt good today! I was worried about 3rd toe on right foot which I think I broke in the Spartan race this past Saturday. But running was not a problem. 2 days til Ragnar Relay TN. Looking forward to it.

October 21, 2013 training

This morning I was at again. This time new Tabata routine. Crazy thing was I had just completed the Spartan Sprint on Saturday, felt good yesterday...few sore places. Today when I started and did the first pull up, oh my! I could feel it in my arms, back, and abdominals.
But anyway, enough complaining. This morning in the 40 degree weather I went back to work. I did 3 rounds of my new routine. Focusing more on my back and biceps this 4 weeks.
Did not run today. I will run the next 2 days. I am running the Ragnar Relay TN this coming Friday. Looking forward to this adventure.
Today's Routine
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Alternating bicep curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Alt hammer curl
Rest
Pistol squat right
Rest
Rest 1 minute between rounds.
After my tabata routine I did a new abdominal routine.
Crunches 60
Russian twist 100 (50 each side)
Finished off my routine today with 30 burpees. Figured since had to do 90 in Spartan Sprint I could punish myself with 30 after each workout.
Stretches to cool down! Happy Monday and training!

October 18, 2013 training

Today was last training session before the Spartan Sprint. This morning got up and ran 9 miles in 1:18:12. It was nice to run through my old neighborhood that grew up in down in Mobile, AL. Amazing at how hilly the area is, thought that it was mainly flat until began running it today. Great run!
After my run went up to old park that played football at and performed my Tabata routine. Today only did 3 rounds. Overall great workout.
So now it is time to rest and recover for Spartan Sprint tomorrow. Getting super excited and ready to conquer this race.
Have great weekend and training or racing!
Today's workout
Run 9 miles
Tabata routine 3 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternate lunges
Rest
Jump squats
Rest
Mountain climbers
Rest
Burpees
Rest
Repeat 3x rest 1 min between rounds
Stretches to cool down.

October 17, 2013 run

Just got back from an easy run today. I only did 4 miles. Did not really want to do a lot since got to travel this evening to Mobile, AL for the Spartan Sprint on Saturday outside Biloxi, MS. I will still do my training tomorrow.
Today's run was easy like I said. I planned to do this morning, but it has been raining most of the day. Still was a slight misty rain when I ran, but decided to do anyway. Temperature said 55, felt like 45. The course had some good hills in it. One short fairly steep one and one long gradual climb. The rest were medium to short climbs.
I completed my run today in 33:33 a 8:23 pace per mile. Stretches to cool down afterwards.
Now time to finish getting ready to head out. Happy training to all!

October 16, 2013 training

Today I did my training a little different than I usually do. Instead of doing my workout in the AM then running to/from work, I did my entire routine in an interval training format.
Before I go into what I did today, I want people to understand that all my workouts are done outside on a playground, at the city parks, on the roads, etc. I do not belong to a gym, and do not workout in comfort of my home. I do my workouts in whatever weather Mother Nature gives me, I do adjust if weather is too severe. I am not a bodybuilder  I don't need huge muscles. I am leaner than have ever been, but my eating at times keeps me from getting ripped. I have become a runner and love OCRs. It is my belief if going to compete in these type events, then training must be done in that type manner. Welcome to my world!
Back to today's workout. The weather this afternoon was raining, wet and cool. So I knew workout would be I fun. I broke the 9 miles I normally run into 1.5 mile intervals today. After each run I gave myself 6 min to rest and perform my Tabata workout routine that have been doing past 3 weeks. So in total I completed 6 intervals of each. This routine was done in 1:54:05. My pace was under 9 min mile pace for the first 4 intervals, then was around 9:30 min mile pace last 2 runs. The running trail had some small hills in it to increase the challenge with the runs. After finished the intervals, I did 60 crunches and stretched to cool down.
Today's workout
Run 1.5 miles
Tabata routine
Repeat 6 times
60 crunches
Stretches for cool down.

Here is my Tabata routine for those that have not seen it.
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating lunges
Rest
Jump squats
Rest
Mountain Climbers
Rest
Burpees

The following pictures are where I workout. I really enjoy working out outside. First picture is where usually workout. Second is where I did workout today.

October 15, 2013 running

Today was my running day. Instead of splitting it up today, I did all at once. This morning I ran 9 miles. Course was fairly hilly, some of the same route I ran for the half marathon. I completed my run today in 1:25:57 a 9:28 mile pace. Stretches after my run to cool down and increase flexibility.
Today during my run I wore one of the yellow vest with the Ansi II reflective strips. I learned it doesn't matter what you wear, people don't respect you when running. There was no telling how many cars passed me without getting over any and flew passed. Next time going to have my head lamp in to see if that helps.
Hope everyone has great day!!

October 14, 2013 training

Today I was back at it training and running. Have 5 days until my Spartan Sprint in MS. I am so ready for this race. Still nervous about climbing the rope, but I will give it my all.
This morning I did 4 rounds of my Tabata routine with the 24# weighted vest. Really amazed at strength I am gaining. Afterwards performed my abdominal/core routine. I increased my crunches to 60 and my plank to 60 seconds.
After drinking my smoothie and packing for work, I headed out on my daily run to work. This morning I ran slower than usual really working on keeping the pace down. Completed morning run in 48:21 a 10:38 pace. Also helps that my backpack was about 10 lbs that I ran with. Monday is always heavier.
The afternoon run was good. Ran little quicker pace. Completed this run in 43:02 a 9:27 mile pace. Total 9 miles for both runs today. After Ragnar in 2 weeks I will increase the distance again.
Today's workout
Tabata Training 4 rounds with 24# vest
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Finished with abdominal/core routine
50 crunches
15 scissors
15 Mason twist
45 sec plank
45 sec side plank left
45 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.
Today was a great day overall. Counting the days down. Happy training!

October 11, 2013 training

So today was my training and running day. This morning I got up and did my Tabata and abdominal/core routine. The routine was great. I did the 4 rounds again, but today did entire Tabata workout with a 24 lb weighted vest. My strength is really improving. It is awesome. Afterwards I did my core routine and was able to increase reps on the Mason twist and scissors. Stretch afterwards for flexibility.
Came back in after workout, drank my smoothie then an hour and 45 minutes later I headed off to work doing my usual 4.5 mile jog. Today I picked up the pace and completed the run in 35:08 a 7:41 mile pace.
This afternoon did not do return run. My coworker made me a birthday cake and was not going to be able to carry the cake while running home.
Overall was awesome day. Now I am a year older and my fitness level continues to improve, look forward to what this coming year of life has to offer.
Today's workout
Tabata Training 4 rounds with 24# vest
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Finished with abdominal/core routine
50 crunches
15 scissors
15 Mason twist
45 sec plank
45 sec side plank left
45 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.

October 9, 2013 training

Today I performed my Tabata and ab training and running. Great day all around. Worked on staying slower with my running pace. Looking at form and distance vs speed.
This morning I got up and did my Tabata and ab training first off. I did 4 rounds of the Tabata routine. I felt stronger today than Monday. Afterwards performed my abdominal routine to strengthen abs and core. Increased my plank holds to 45 secs.
After came home and drank protein shake and recovered and got ready for work, I did my daily runs to/from work. Morning run was 4.5 miles in 43:30 a 9:35 mile pace. This afternoon did the return run home 4.5 miles in 42:42 a 9:25 mile pace. Running was good today, still want to slow down pace more.
Today's workout
Tabata Training 4 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Finished with abdominal/core routine
50 crunches
12 scissors
12 Mason twist
45 sec plank
45 sec side plank left
45 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.

October 8, 2013 running

Today was just a running day. I did my run to work and back today. Logged 9 miles round trip. Really forcing myself to keep the paces slow and work on the mileage each week. This way can log the miles without injury and completely fatiguing myself.
This morning's run I completed 4.5 miles in 42:18 a 9:17 mile pace. The afternoon run was completed in 44:18 a 9:46 mile pace.
The run this afternoon I was feeling. My legs were shaky, but I finished. Keeping it slow really helped but was tough.
I am looking forward to trying to get in 4-5 days of running a week and reaching the next level on my goals.
Stretched afterwards to decrease muscle tightness, injuries and increase flexibility.

October 7, 2013 training

So today I am back to work training for upcoming events and improving my fitness level. I have less than 2 weeks til I head to MS to compete in my first Spartan Sprint. I am so pumped and ready for fun.
This morning I went back to jogging to work. I did 4.5 miles in 40:53 a 8:56 per mile pace. Started out stiff this morning. I decided not to push the runs or paces and just flow with what my body offers. Run ended up being good and was able to loosen up as the run went on.
This afternoon I did the return run home. Another 4.5 miles home, but this time pace was slower at 9:16 per mile pace. Completed in 41:54. When I got home, headed to playground to complete my Tabata training. I added a 4th round to the routine. It felt really great.
Today's workout
Tabata Training 4 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Finished with abdominal/core routine
50 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches. Looking at adding more stretches to increase flexibility and assist with plantar fasciitis.

Southern Tennessee Plunge Marathon and Half

So this morning I ran the half marathon at the Southern Tennessee Plunge in Winchester, TN. This was an awesome race for a small town. The course was hilly with some long steady climbs and a few short steeper ones, especially the series of climbs from mile 12-13.
I set myself a goal for this race to complete in 1:38:00. I fell short of the goal, finished in 1:40:03. I think my downfall was starting out to quick. I ran with the front of the pack for about 4 miles, then I was running all alone. I did this til around mile 6 or 7 when got passed by guy out of no where. At this point I was running around 7th place...had finished 8 miles in 57 min. Then around mile 9 got caught again by another runner. The rolling hills were starting to take toll on me. I stayed in this place til passed mile 11 and 2 more people caught me. Then came the climbs beginning at mile 12. As we headed up the hills for the climb to the finish line was passed by 3 more runners. I was given everything I could, but seemed to be getting no where fast. As we topped the last hill and made our turn I could see the finish line. I was able to pick my pace up and finish strong at the end. I finished the half today 13th overall, which is my best finish for this distance, 3rd in my age group, something I had never done, and with a new PR of 1:40:03, 4:23 faster than my previous half marathon. Look forward to this race again next year. Now it is time to continue training for my Marathon in January.

September 30, 2013 training

Today I had a great training session. Normally I do in the morning, but after being up late cause my daughter would not go to sleep, I did this afternoon. It was back to my Tabata training, sprints and abdominal work today. Felt really strong today during the workout. All my reps increased on the exercises. I increased to 10 sprints this afternoon. It was awesome!
Today's routine
Tabata Training 3 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Then I ran 10x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.

September 27, 2013 training

This morning was great workout. Felt lot stronger on my Tabata routine that I did. Abdominal routine was easier, downward dog ab routine still tough but not near as hard to complete the reps as previous 2 days. Sprints were not as fast. My quads are still sore from all the running and workouts. Hopefully with tomorrow's run I will be able to push all the soreness.
Today's workout
Tabata Training 3 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.

September 26, 2013 running

Today was another running day. I did my usual run to work and home. My plan was 6 miles in the morning and 6 this afternoon. I took the same route this morning as I took Tuesday morning, so I was got the 6 miles in. This afternoon was different story. I tried another route to see how it was. But miscalculated again, but under calculated. Instead of the 1.4 miles over this afternoon, I was a mile under. Oh well.
I did have pretty descent pace this morning. I was not as sore as Tuesday morning. I did the 6 miles this morning in
49:33 an 8:10 pace. First mile seemed a little slow, but I got in to a rhythm and felt great.
This afternoon I ran back home. I took a different route. The course I ran seemed to have a long climb this afternoon. Never thought would top hill. I completed the 5 miles in 43:03 with 8:29 pace. Looking at the breakdown, my time got slower with the climb and distance.
Overall I had good day of running. Saturday plan on running the course I will be doing in the half marathon the next weekend. Look forward to rest of week.

September 25, 2013 training.

Day 2 of my 4 week workout routine. I was extremely sore this morning after Monday's workout and Tuesday's 13.4 mile runs. Took me one round of my Tabata workout to get somewhat loose. Sprints were very rough. After 2nd sprint this morning was able to get more loose and could push harder on the last 6 sprints. I really like this routine. I think it will give me some good results.
This morning's workout:
Tabata Training 3 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.
Hope everyone has great day training!

September 24, 2013 running

Today was my running day. I ran to work and home. I increased my distance today. I went from 4.5 to 6 miles per run. This morning I was pretty sore  from yesterday's workout. It took a little time this morning with the run for me to loosen up. But after I got loose I ended up with pretty good time. Completed the run in 52:52. This course had an extra hill that I had not run before and it was tough.
This afternoon's run was even more interesting. I had become more sore as day went on. So it took longer to get loose with this run. I also took a completely different route home. This route ended up being further than expected. I ended running 7.4 miles in 1:06:48.
So today I have totalled 13.4 miles. Over all was a great day! I look forward to rest of the week.

September 23, 2013 training

Today I started a new routine for next 4 weeks. It was pretty tough! I decided to change things up a little bit. Going to do some speed work/sprints for the next 4 weeks with Tabata training 3 days a week. Then I will increase my running distance on Tuesday and Thursday to/from work. Saturdays will be my long run days. Looking to build my strength and increase my VO2 along with my sprint ability so have more kick late in races.
Also looking to get leaner during this 4 week period.
Today's workout routine
Tabata Training 3 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.
Hope everyone has a great Monday!!!

WCA 5K

This morning I ran a 5K race in Winchester, TN. Did not know if we would even run today. When woke up it was pouring down rain. That was not stopping this race.
The race was ran on a good course. The course had some good hills on it. It was an out and back through a neighborhood. Couple places had standing water due to the amount of rain through the night.
There was not many people at this race. Think lot of it due to weather. So as I looked around this morning before start, I decided I was going to go out fast a strong and try to win this race. I started out pretty good, was under 6 min pace for the first half mile, then dropped as we approached the hills. First mile was 6:38. At that point glanced back and had 1 person about 1/10 of mile or so behind me, but by time we came out of climbs and made a couple of turns I looked back again and it was just me and the police escort. Mile 2 was slower at 6:45, but was able to pick up my pace for mile 3 was 6:32. I picked up my pace even more for the 1/10 mile sprint to the finish with the last 40 yards up hill to the finish line.
I ended up winning this race today. I finished with a new PR of 20:35. Only disappointment was that I wanted to finish at 20 min or under, but I will take it!

Sept 17, 13 training

Today I had 2 good training runs. Both runs faster pace than yesterday. Still slower than would like to run. I can live with the pace for now.
This morning I ran my 4.5 miles to work. I completed the morning run in 38:28 avg pace 8:33 per mile. This afternoon did the return run back home. This was done in
39:50 an 8:50 per mile pace.
After my afternoon run did 40 push ups, 40 sit ups, 10 burpees and stretch to cool down.

Sept 16 training

This week I am back to training. I did some workout routines last week, but due to a sinus infection I was not able to run. So I was glad to be able get back to my training today.
This morning I ran 4.5 miles to work. I did not try to push hard. Just trying to get legs back under me and my breathing back. Completed this run in 41:58.
This afternoon I ran back home 4.5 miles. I kept it relatively slow as well. Little stiff for the second run. Completed this one in 41:19.
After my 2nd run, I did 40 push ups, 20 db rows, 20 mountain climbers, 10 pull ups, 10 burpees.
Can't wait to see how tomorrow goes!

Amazed

I found a picture of me from Nov 2009 and could not believe what I was seeing. At this time I was 290 lbs, been diagnosed with sleep apnea and just not motivated fitness wise. The changes have been slow and full of challenges. Along the way I was down in weight, then back up. My biggest changes have come over the last year and half. I am down now 100 lbs. I no longer use a c-pap and have all kinds of energy.
This shows that changing your body takes time, it is not an over night thing. You will fail at times, but never give up and stay focused on the goal you want to achieve. My journey for fitness is not over, nor will it end. I feel like I can achieve more and look forward to what transpires over the next few years.

Sept 8, 13 training/ update

Today I will give update on my training this past week. I logged around 34 miles running this past week. By Thurs of last week I had hit a little wall. Think my mileage was increased a little too fast. I also did my workout 2x last week and ab routine 5x last week. I took Sat off from any activity. Also this was my cheat meal for the week. My weight is back down, weighing in at 190# and waist is now 37 5/8".
Today I did 30 burpees, which I will start doing daily, and my ab routine, increased to 30 sit ups, 30 crunches, 15 scissors, 20 Mason twist and 20 Superman's.
This week going to try and push for the extra miles with running, getting me to 45 miles this week.
Trying to get my eating cleaner this week so I can continue getting leaner. I have 4 weeks til I run the half marathon, 6 weeks til Spartan Sprint in MS, and 7 weeks til Ragnar Relay TN. Looking forward to what results I can accomplish and the upcoming week of workouts.

Sept 5, 13 training

Today was not great with my training. Don't get me wrong still a descent day, maybe even good day, but just not great. This morning I did my workout. I did 3 rounds of the following with 30 second rest between: 10 pull ups, 20 push ups, 15 squats, 12 alternating dumb bell curls. Finished workout with 15 burpees.
About 2 hrs after workout, I jogged my 4.5 miles to work. Felt good this morning on the jog. Time still under 40 min for the run.
This afternoon was a different story. About 2 miles into run, I just had nothing in the tank. I was worn out. I did manage to get in almost 2.25 miles, then was done and had someone pick me up.
Tonight I did my ab routine: 25 sit ups, 25 crunches, 15 scissors, 20 Mason twist and 15 Superman's.
Tomorrow is another day. We will see what it brings on the commute. I have logged 33.75 miles so far for the week. The most done in a while. And week is not over. Until tomorrow!

Sept 4, 13 training

Today was another good day. I did my 2 runs today. Total 9 miles!! My times were not great, but still around 40 min for each direction. Think a lot has to do with the soreness and stiffness from previous days. I have also been dealing with some foot issues that the PT I work with is fixing with some manual manipulation. Two treatments and already can tell difference.
This evening I did my daily ab routine: 25 sit ups, 25 crunches, 15 scissors and 15 Mason twist, plus added 15 bridges and 15 superman's.
Overall a good day. Looking forward to the morning.

Sept 3, 13 training

So I have completed day 2 of my monthly training. This morning I did 3 sets of the following: 10 pull ups, 20 push ups, 15 squats with 30 sec rest between sets. Then I did 15 burpees and 3x12 hammer curls.
Then about 2 hrs after workout, I jogged the 4.5 miles to work in 39:21. Little slower than yesterday. After work I jogged back home 4.5 miles in 39:42. I was sore from yesterday so runs were slower. Going to take a week to get use to the running 2x day. After my run did my daily ab routine consisting of: 25 sit ups, 25 crunches, 15 scissor kicks, 20 Mason twists. Stretch and rollout on the foam roller for cool down and flexibility.
Good day overall. Just continue to push myself to be the best I can. Never quit!!

Sept 2, 13 training

Today began a new month of training for me. I just recently moved over the weekend, and now with the move I am 4.5 miles from work. So this morning I jogged into work and then jogged home this evening.
I had 2 good runs today. First 4.5 mile run I did in 37:17. Second run was done 35:47. Surprised 2nd run faster.
This will be a good way for me to keep my miles at a constant each week. I will still run a long slow run on Saturdays.
I am excited about this next month of training. I look to improve my 5k time and increase my endurance to improve half in Oct.

Habitat for Humanity Mud Run

Today I ran a team mud run in Cookeville, TN. It was 4 mile run with 22 obstacles. Never have done a team event and was tough to stay with the team at first to complete the obstacles. But it took team work to complete several of the obstacles. For example one teammate had difficulty with the staggering monkey bars and it took holding the legs for her to complete. We also had to carry teammate 100 yds on back, then had to pull a teammate up a hill on a sled. So it became evident to stay together to complete this event.
This was great event for my first mud run in while. I realized I have some work to do to get ready for the Spartan Sprint in mid October.
I also want to send shout out to my buddy Ian for the design of our team shirts. They seemed to be a big hit by many of the other teams out there.
Hope everyone had a great day!

Training Day 54

This morning had another good workout. Another day for sprints. I did 4 x 40 sec sprints with 80 sec recovery between sprints. Performed on same road as I did Tuesday. The hills help make the sprints more challenging. The downhill part allows me to work on stride, while working on power and drive for the uphill portion.
After the sprints carried my 2 5 gallon buckets 80 yds x 2. Then performed the same Tabata routine as I did Tuesday 2 x 4 minutes with 1 minute rest between sets. Afterwards did some yoga poses for stretch and cool down.

Training day 52

Just to recap, I have posted the past 2 weeks more with Runkeeper instead of blogger. I have been doing my running. I realized not going to be ready for the marathon in Oct, so going to do the half and push the marathon date to January. This weekend I have a team mud run. First time I have ever done one as a team. Don't know how well I will do having to complete obstacles with teammates. That means I have to slow my pace. This will be my first mud run also since April.
Today I went back to working out and sprint work. I am going to start doing this 2x week. I did 4 x 40 second sprints. I recovered for 80 seconds after each sprint. My sprints were not on a flat track, I sprinted on my road which has a hill in both directions. I would start the sprint downhill and finish the last half with uphill climb. That was every sprint.
After my sprints I carried two 5 gallon buckets of water 80 yards x 2.
Finished my workout today with 2 x 4 min Tabata routines consisting of push ups, squats, spiderman push ups, alternating lunges, shoulder press, db bent rows, alternating db curls, and burpees. Stretch to cool down.
Workout felt great today. Look forward to rest of week.

Training Day 36/56 days til Marathon

Today my plans did not go quite as planned. I set out to do a 10 mile trail run. I have done a couple trail runs in Middle TN, but the trails there are lot different. They are wider and easier to navigate. The trails ran in past had rocks, stumps, roots, etc, but today's run was different. Today I ran Arrowhead Trail through McKay Hollow in the Monte Sano Park area. The trail was very narrow, not many markings to mark the trail. The trail had many rocks, roots and stumps. Some of these rocks were pretty sharp, my feet felt every step at times, since I run in the Vibrams. The trail was also muddy due to all the rain in the past week.
So like I said, trail run did not go as planned. I only ended up doing 5 miles. I started out jogging for the first 2.5 miles, slow pace, especially since never been out on this trail before. After 2.5 miles my jog became a hike. I stomped my big toe and 2nd toe on the left foot 2 times as I was on my return hike. I seem to always hit these 2 toes when running trails.
I learned during this run today that trail running is more technical than road running. You always have to scan your area to plan your step. I think I will stick to the road runs for now, but will not rule out trail runs in the future.
So ended up with 40 miles for the week instead of 45. But still a good week.

Training Days 31-35/57 til Marathon

Update through training day 35. Been a good week. I have logged 35 miles so far for the week with one day left. Workouts have been going good. I definitely have taken advantage of the 2 rest days. Hopefully they will help me as my mileage increases.
My 2 rest days were Tues and Thurs. All I did was stretch and do soft tissue work on my plantar fascia to hopefully get rid of the pain from it being inflamed.
Wednesday: I ran 7 miles. Ran in the early evening. The humidity makes it difficult to increase the pace. Ran on running trail today. As long as can stay around 10 min mile pace, I am good with the training. After my run performed 2 rounds of full body workout as fast as possible with 1 min rest between rounds.
Workout
Ran 7 miles
2 rounds of following:
30 push ups
10 pull ups
30 squats
25 bridges
12 alt db curls 25#
30 sit ups
Friday: I ran 8 miles on this day. I ran at night, still very humid. There was not a dry stitch of clothing on my body when done. Ran on the running trail and through the town. I had few hills on the course. Nothing major but still good climbs. Allowed for good mixture. After running performed 2 rounds of the workout again. Great workout this night. Completely worn out!
Ran 8 miles
2 rounds of following:
30 push ups
10 pull ups
30 squats
25 bridges
12 alt db curls 25#
30 sit ups
Saturday: This morning ran 13 miles. Today's course had some long climbs, one was over half mile. It had couple of steep spots. This was the second run in less than 10 hours apart. The humidity this morning was thick. Sweating before 1/4 mile. I think the humidity got best of me, cause I ended up walking 1 mile of the 13, or might have been the time between runs. I did not keep my pace of 10 min mile, but I managed to finish.
One more run for the week. We will see how it goes tomorrow. I just will continue to push on. Until tomorrow, have great night.

Training Day 30/62 Days til Marathon

Today was good training routine. I have 62 days til marathon. I think I stated 61 yesterday, I have counting issues. But oh well!
Today I ran 7 miles in 1:05:41. Course had some rolling hills, nothing major. I was little sore from past 2 day's runs. But I just have to cont to remind myself...I am only training, so don't have to run fast, just log the miles.
After my run I worked out. I did 2 rounds of body weight routine. Don't want to bulk up, just trying to increase strength and cut body fat.
Today's complete routine
Run 7 miles
2 rounds with 1 min rest b/w rounds
30 push ups
10 pull ups
30 squats
25 bridges
12 db curls 15#
30 sit ups
Stretch when complete to cool down.
Good workout overall...looking forward to a day of rest from the long runs tomorrow.

Training Days 23-29

Well another week has come and gone. Training continues to be good. As I mentioned the other day, I have a tough schedule in October. I am running a marathon, followed by a Spartan Sprint, then a week later the Ragnar Relay in TN from Chattanooga to Nashville. So with the days winding down, 61 days til the marathon, I am refocusing on my training and nutrition to get in better shape than ever been in so I can survive October. Not only that I will be a year older in October as well.
So to recap the week. Mainly consisted of running. No workouts at all this past week. I increased my miles this week. Went from 34 to 39. Also did back to back 10+ mile runs this past week. It told me a lot about my body.
Runs for the past week
Monday: Ran 5 miles in under 45 minutes. The course had some minor hills, but it seemed like it was more downhill for this run.
Tuesday: Ran 5 miles in reverse order from Monday's run. This run was completed in over 46 min. It was more uphill running. Also ran in afternoon, so temp was lot warmer than Monday.
Thursday: Ran 7 miles on this day. This was another evening run. I ran this on running/walking trail. Course was fairly flat. Completed this run in under 10 min mile pace. Don't remember exact time. I have just been staying around that pace with runs.
Saturday: This morning ran 12 miles 1:58:12. Course had some small to medium hills. Run was good except for getting confused on where to turn and ending up 3 miles from home when hit 12 miles. Luckily was able to get someone to come pick me up. Was no way could walk back.
Sunday: This afternoon I ran 10 miles. Temp was 90 degrees. Pace was good for first 6 miles, around 9 min miles. The last 4 was tough. I think the heat was a factor to some degree, but the previous day's run was taking a toll as well. I ended up having to walk for about half mile at one point. But I finished. That is the most I have ever done in 2 days without rest.
So now I know can do some back to back long runs, I will be doing that every Sat and Sun. I have some long mountain runs down on my schedule in the next few weeks. Might get a short run up the mountain this week. Also got to get back to my workouts this week. Good luck to everyone with their training, I know I will need it for mine.

Running

Running just became little more serious today. I have 64 days til I run my first Marathon. Two weeks after that a Spartan Sprint. Then today it was confirmed that I will be running as part of a team on the Ragnar Relay in TN from Chattanooga to Nashville. It is 196 miles and I will be running as the #7 runner. These are the very hard parts of the course. My first run will be 5.3 miles with an elevation climb of 1300'+. In total I will run 20.2 miles for my 3 legs. Training will be fun. Going to start running more distance runs up the mountain. Diet and nutrition will be my biggest obstacle. Things will becoming interesting, looking forward to the challenge.

Training Days 16-22

Hey all! I need to get back into habit of daily posts. But until I do, here is a recap of the past week. I really have began to increase my miles. I totalled 34 miles running for the week and 3.5 miles of moderate-hard hike. I ran one 5K night race. Been a good week overall.
Monday: ran 6 miles in 56:27. Averaged 9:25 pace. Felt really good for first 6 mile run in while. Had some nice hills, nothing real difficult. Only bad thing was I finished 1 mile from home. Got a little off my course. Thought I was going to be able to turn before actually did. But good cooldown walk after run. Stretch when done.
Tuesday: I ran 6 miles in 1.5 mile intervals with 3 min exercise routine at each interval. Great workout this day.
Ran 1.5 miles
Muscle ups til failure 3 min
Ran 1.5 miles
Burpees for 3 min
Ran 1.5 miles
Push ups for 3 min
Ran 1.5 miles
Bridges for 3 min
Stretch
Wednesday: I ran another 6 mile run this morning. Slower pace than Monday. Little sore and stiff from previous 2 days. Completed this run in 59:21, a 9:53 pace. Still glad I got out and ran this morning. Not really worried about pace, just putting in the miles.
Thursday: This workout was inspired by +Lora Zayn. She had posted 2 HIIT routines the past 2 weeks to try, so I thought would try both in same day with 3 mile run intervals. Let me just say after the first interval, my butt was handed to me. I will definitely try this again this coming week. Here is the routine, I allowed 10 min between runs to do the HIIT workout.
Run 3 miles
AFAP (took me 9:35 to complete)
100 push up
100 crunches
100 squats (after this interval was done)
Run 3 miles
AFAP ( 3 rounds 15 reps each)
Overhead Press (alt single arm from ground to overhead total 30 reps per set)
Dips
Cross leg push ups (perform push up then bring one knee to alt elbow then bring other knee to alt elbow, repeat)
Stretch
Did not make it to the 2nd interval, but don't know if would have completed in 10 min. We will see this coming week.
Friday: I ran the 3rd Annual Downtown After Dark 5k in McMinnville, TN that night. Great race, very hilly!! I ran a 23:37 time. Finished 7th overall and 1st in my age group. Not too bad for this race.
Saturday: Hiked 3.5 miles of moderate to hard trails in middle TN. Felt great to just be outside with the weather being nice.
Sunday: Today I ran 10 miles. Course was hilly with some pretty good climbs. I finished today's run in 1:35:49, average 9:35 pace. I wanted to maintain around a 10 min mile pace, so not too bad for today.
Can't wait to see what next week brings. I only have 10 weeks til race day for my Marathon. So the miles and training will continue to increase.
Hope everyone's training continues to go well.

Training Days 8-15

Did not post any last week. So here is recap of last week's workouts. Last Saturday night I ran a 5k that I did not post on. It was the Glo run in Nashville, TN. I don't think I had ever seen that many people at a 5k run. I ran it in just over 25 minutes...took forever to weave myself through the crowds to give myself a good running lane. But overall felt really good about my run...especially being 2nd of the day.
Sun-Tues I spent working on stretching and releasing my plantar fascia that flared up after the Glo run. That sucks more than any thing I have dealt with.
Wed and Thurs I was able to get back to training. I ran 4 miles each day. Heat and humidity biggest things to battle right  now. Kept my pace under 9 min mile for both runs.
Fri I ran 5 miles over a medium hilly course. The run felt great. No issues with plantar fascia. I ran at slower pace.
Saturday morning I did 3 mile run. Very slow pace. Legs were sore from past 3 days of running. Sure did feel good just to run.
Today is rest day with food prep for the week and workout design. I will be back on interval training with my runs. Looking forward to Mon. Hope everyone has great rest of weekend.

Training Day 7

This morning was a great run and routine. I had missed the last 2 days, 1 due to severe weather and the other due to work. But it was great to get back out this AM.
This morning I did a modified version of 'Cindy' from Crossfit. I did interval runs with 5 minutes between runs of as many rounds as possible, 5 pull ups, 10 push ups, 15 squats. I still only did 3 miles but did longer runs for the intervals.
Today's routine
5 pull ups
10 push ups
15 squats
(4 rounds)
1.5 mile run
5 pull ups
10 push ups
15 squats
(4 rounds)
1.5 mile run
5 pull ups
10 push ups
15 squats
(4 rounds)
Cool down and stretch
The 1/2 mile increase was not bad. The workout was tough. In all 60 push ups, 120 push ups, and 180 squats. I will add the other interval to bring it to the full 20 minutes of Cindy.

Training Day 4

Tonight's routine was great. I got done before the storm hit. I added another mile and interval routine to my workout. I was surprised that I was able to do the extra mile without much difficulty. I also increased the reps on burpees and sit ups. Fun fun! Added plank position today. Man!! That was the longest minute ever. Overall I was very pleased with tonight's effort and workout.
Today's workout
20 alt lunges
35 push ups
Run 1 mile
20 burpees
30 sit ups
Run 1 mile
1 min low plank position
15 v-push ups
Run 1 mile
30 squats
15 pull ups
Stretch for flexibility and cool down.

Training Day 3

Today was day 3 of my 13 week marathon training and I should say 15 week training for Spartan Sprint. I waited until late this evening due to the heat. It was 94 when got of work, but in upper 80's when I decided to workout at 745 PM. Started raining pretty steady about 1/2 mile before finishing my routine. It felt good to do the burpees in the rain. Instead of climbing a rope today, I climbed a 15' pole at the playground where the 1 mile mark is. That was just as hard as climbing a rope.
Today's routine
15 hammer pull ups
35 push ups
Run 1 mile
3 15' pole climb
20 flutter kicks
Run 1 mile
15 burpees
15 pull ups
Stretch to cool down and increase flexibility!

Training Day 2

This afternoon I did day 2 of my 13 week marathon training. Did another interval training routine. Stayed at 2 miles with the run. Won't take me long to get my distance back up. The run felt great. Burpees still suck, but I will keep them in my routine cause of all the benefits. I did do 12' climbs, now that is tough. I really need to learn technique on how to climb a rope.
Routine
2 12' rope climbs
35 push ups
1 mile run
15 burpees
25 sit ups
1 mile run
30 squats
15 pull ups
Stretch to cool down

Training

I have 13 weeks til I am to run my first marathon. I know I can run 15 miles, but the last month of training has been terrible. I got away from everything that got me to where I was at end of May. All of that changed today.
I have decided yo return to the interval training. I can run my miles while working out the way I really have come to enjoy. So from here out, whether it be 6 mile runs or 18 mile runs, there will be some form of interval routine mixed in at various distances.
Today's workout
30 8# sand bag tosses 12-15' high
30 push ups
Run 1 mile
15 burpees
25 sit ups
Run 1 mile
30 squats
15 pull ups
Stretches to cool down. This is going to be the most important thing I can do. Especially to help keep my plantar fascitis from bothering me.

4 mile run/workout

Just to catch up from yesterday. I took the day off from running. I did workout though. I did 3x10 pull ups, 3x20 push ups, 3x20 sit ups.
This morning I ran 4 miles. It was muggy out this morning as I ran. Was cool to watch the lightning show going on off in the distance while I ran. Another run without a watch this morning. I think I enjoy this running more without a watch.
After my run this morning, I performed my workout. I did 3x10 pull ups, 3x20 push ups, 3x20 sit ups. Stretch afterwards.

Morning routine

This morning had a good run and workout. I did another 3 mile run at a slow easy pace. I was pretty stiff from yesterday's 2 runs, but I just pushed along. No matter how sore or stiff I am when I start a run, I always feel great by the time I finish. Today I ran without my watch again. I really believe this is helping to keep me at a slower pace.
After my run I did my workout routine. Today was 2x10 pull ups, 2x20 push ups, 2x20 sit ups. I will increase to 3 sets tomorrow. So every 3rd day will add a set.
Hope all have great Tuesday!

3 mile evening run

Well...I have completed my second run of the day. It was 3 miles again and this time I reversed my route. This was little more challenging. I did not realize how much downhill I ran this morning until I reversed the route and it seemed all uphill. I ran this evening without a watch again. This is tough...but I enjoyed it.

3 mile run/workout

This morning had a great 3 mile run. I didn't have my watch to look at for pace. I really think it allowed me to slow down and enjoy the run more. I was not looking at my wrist constantly to see what pace was or pushing to increase the pace...just a good steady run.
After my run I did 2x10 pull ups, 2x20 push ups, 2x20 sit ups. Then I stretched out really good.
I know 3 miles is not enough mileage to be training for marathon. I am going to run 2x day at 3-5 mile distances for next couple weeks to build more endurance. I will be logging the miles just not by doing 6-10 miles at one time daily. I will do a long run 1x a week.
Hope everyone has great week!

3 mile run

This morning had a good 3 mile run. The weather was cool, not too humid, for my run. I ran at an average of 8:34 mile pace today. Faster than I wanted to or felt like I was running at. This morning I still had some soreness and stiffness from weekend race. It did ease as I got further into my run.
Last night I did 10 pull ups, 40 push ups, 15 bridges, 30 sit ups, and 10 Mason twists. I will do the same routine tonight as well.
Have a wonderful day training!