1/31/13 Workout

Great workout this AM. Loved it...cold but sweating my butt off. You know you are working when you are sweating in 24 degree weather. I increased my running from from 4.5 miles to 6. Gave myself 4 min for rest and to complete my exercises between each run interval. I probably could have decreased my rest/training time to 3 min, learned that today as a progress.
Routine
Run 1.5 miles
20 fly push ups
20 supine over hand pull up
Run 1.5 miles
20 jump knee to chest
20 dips
Run 1.5 miles
15 log jumps
15 80/20 speed squat each leg
Run 1.5 miles
30 Burpees

1/29/13 Workout

Today had a great workout. Added some yoga holds for 1 min each to work on core strength and flexibility. Great day to workout outside. Might not ever go back to a gym, this outside working out is lots of fun.
Routine
Run 1.5 mile
20 Burpees
15 pull ups
30 squats
Run 1.5 mile
20 toe roll lunge
50 calf raises
Chair salutation 1 min
Run 1.5 miles
Warrior pose 1 min each
10 toes to bar
30 v-twists

1/28/13 Workout

Started my workout routines in a new place today. I moved over weekend and will not be joining a gym for several months. All workouts will be outside. The park I am running at has pull up bar, incline bench for sit ups, parallel dips bars, few other types of stations. Only weights that will be used is the 2 pairs of dumb bells I have and a weighted vest. Looks like will get me some sand and make weighted bags for lifting. Really looking forward to these next few months. Also will be increasing my running to 30 miles a week. Today's routine was great! Cold outside, but felt great.
Routine
Run 1.5 miles
40 Burpees
40 mt climbers
Run 1.5 miles
30 squat jumps
2x30 push ups
Run 1.5 miles
75 jumping jacks
16 alt squat lunge w/ jump

1/25/13 Workout

Today was a lot different than anything I have done. I took yesterday off to allow my body to rest to see how well or if could do today's routine. The routine was presented as a challenge. I had to bike 5 km, row 5 km and run 5 km in under an hour. I was not worried about biking and running, but the rowing had me nervous. Did not know how long that would take and was wondering if would have enough to make up any differences. I started with the rowing this morning and was extremely surprised. My 5 km row and run were pretty much equal in time. I completed the entire workout in 57 min. I will use this at least once a month to see where my endurance is. I would like to work on completing this in around 50 min. So have some work to do. I know could push harder on the run, got to get rowing time down.

1/23/13 Workout

Today's workout was modified due to legs being super sore from yesterday's routine. Instead of running did some cross training by riding stationary bike. Still had great workout...might need to start cross training at least 1x week instead of always running.
Workout Routine
Bike 3 miles
30 Burpees
30 kettle bell swings
12 push up to side plank
30 Bicycles
Bike 3 miles
30 pull ups
20 walking push ups
20 alt shoulder press
10 toes to bar
4 30 sec sprints on bike, 30 sec recovery
20 Balance lunges
10 walk outs
30 ski jumps
15 obliques crunches

1/22/13 Workout

Today's workout was great. My legs felt every bit of it today. Really got them burning with this routine.
Never thought duck walks and bear crawls would make my legs feel completely fatigued, guess it was where they were in the routine. This was for time as well.
Workout Routine
Run 1 mile
100 Jumping Jacks
20 Leap frogs
20 v push ups
Run 2 miles
25 air squats
20 dips
15 supermans
Run 3 miles
100' duck walk
100' bear crawl
50' commando crawl
Total time 57 min 17 secs
All miles were ran at 8 min/mile pace or faster.

1/21/13 Workout

Today's workout was good. I pushed myself more on the mile runs. Ran them at 8 mph pace. I am looking to get my speed up to be able to do a sub 20 min 5K in the near future.
Workout Routine
Run 1 mile 8 mph pace
20 Burpees
20 pull ups
15 squat thrusts
20 mt climbers
Run 1 mile 8 mph pace
20 towel pull ups
20 fly push ups
20 squat jumps
10 toes to bar
Run 1 mile 8 mph pace
20 Hammer curls
15 knees to chest
25 box jumps
30 v twist
Did routine for time: 40 min 18 secs

1/19/13 Workout

Ran a 5K race this AM. Posted my fastest time yet. So set my new PR of 20:52. Now got to push for a sub 20 min 5K.

1/18/13 Workout

Today was not too bad of a routine. I did more core work in this routine. I am not much of a fan on core stuff, but I know it is important and is the center of all strength and power as well as providing the strength needed for running. The stronger my core the better I am over all. Today's routine was not for time, all movements were for 1 min and I went straight from one move into the next. Only rest was between routine and runs.
Workout Routine
Run 1 mile 9 min
Rest 1 min
Low Plank 1 min
Mt climbers 1 min
Ski jumps Plank position 1 min
Supermans 1 min
Rest 30 sec
Run 1 mile 9 min
Rest 30 sec
Hanging toes to bar 1 min
Bicycles 1 min
Chopping wood left 1 min
Chopping wood right 1 min

1/16/13 Workout

This morning I went easy on the running, not as far distance, did do it at 5% grade though. Today was mainly to help keep me from being sore as day goes on from yesterday's workout. Still a good workout though.
Workout
Run 1 mile 5% incline
75 Jumping Jacks
20 DB curls
20 Kettlebell swings
Run 1 mile 5% incline
20 split jacks
20 Heismans
15 squat thrust
6-30 s sprints with 30 sec recovery
Total time 35 min 10 sec

1/15/13 Workout

I really want to call this routine something, but don't know what to call it. It was by far one of my most insane routines to date. But that could change any day, seeing that my routines are always changing and evolving. I guarantee I will be sore this evening and definitely by tomorrow. Yes some of my push ups had to be completed on my knees, and yes I used assistance on the pull ups. I just continued to pump out each rep to get this completed. Here is the workout and it was completed for time.
Workout Routine
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
50 pull ups
100 push ups
150 squats
Run 1 mile
25 pull ups
50 push ups
75 squats
Run 1 mile
Completed in 1:23:47
That is 525 squats, 350 push ups, 175 pull ups and 4 miles of running!

1/14/13 Workout

This AM I did my workout mainly to keep me from being sore from 15K yesterday. It was a good workout. Workout was not long, but I think it was still pretty effective. Most of my routine's have been for time, as well as this one today.
Routine
Sprint 200 m
10 Burpees
Sprint 200 m
15 Burpees
Sprint 200 m
20 Burpees
Sprint 200 m
25 Burpees
Sprint 200 m
30 Burpees
Total time 19 min 19 sec

1/13/13 Race

Today I ran a 15K race in ATL. It was the Hot Chocolate 15K/5K race. The race was great. I thought I would make it under 1:15:00. I completed in 1:16:13. The last 2 miles of hills really got me and slowed my pace to sub 9 min/mile. Before that I was sub 8 min/mile for 4 of the 1st 7 miles and at 8:06 the other 3 miles. I need to continue working on my endurance and strength. I feel as I continue to run more, my speed will get better.

1/11/13 Workout

Another workout in the books. Another great routine. Really liking this changing it up daily.
Routine for time
Run 1 mile
30 squat jacks
25 tricep press in tuck position
10 walkouts
Run 1 mile
20 box jumps
20 DB curls
12 push ups with alt leg/arm lift
Run 1 mile
15 air squats
20 ski jumps
30 bicycles
Total time 38 min 38 sec

1/10/13 Workout

This morning had an awesome workout. I did a pyramid with my running. I only went up the pyramid seeing this was my first time to attempt this. Of course at end of each run, I did an exercise routine. I am going to do this again in couple weeks but still only go up. I will add one more running segment, then couple weeks after that I will do it coming back down the pyramid.
Routine for time
Run 1 mile
15 Burpees
15 Pull ups
Run 2 miles
15 Burpees
15 Pull ups
Run 3 miles
15 Burpees
15 pull ups
Total Time 1 hr 3 min 32 sec

1/9/13 Workout

This morning's workout was great! I don't know how I ever ran with 70 extra pounds on my body. Today I did my whole routine with a 24 lb weighted vest. I will never allow myself to get that way again.
Routine Today for time
Run 1 mile
15 air squats
20 mt climbers
Run 1 mile
30 lateral lunges
12 V push ups
Run 1 mile
25 push ups
20 bent rows 30 lb DB
Run 1 mile
20 hanging knee to chest
40 crunches
Total time 51 min
Remember entire routine done with 24# weighted vest.

1/8/13 Workout

Well I had a late workout today! I changed my time to accommodate a friend that was going to workout with me. He was hit or miss with my training for San Francisco. Here lately he has been all misses. I knew that I should not have changed my time to workout but I gave him benefit of the doubt. Never again! For me to accomplish my goals, I am just depending on myself and will not change my routines or time for anyone other than my kids.
Tonight's workout was still good though. 3 miles of running with interval training at each mile.
Routine
Run 1 mile
20 Groucho walks
100 vertical punches in middle stance
Run 1 mile
20 burpees
25 glaciers
Run 1 mile
30 squat front kicks
30 skip knees
Total time 30 min 2 secs

1/7/13 Workout

Today's workout was great. I really enjoy mixing it up with these routines. Today I did my routine for time. These routines not only hit every muscle group, they tax your cardio system. I controlled my running portion on the treadmill, kept me from running each mile too fast. I probably should have picked up the pace on the runs. Next time I will pick up my pace.
Routine Today-total time 51:01
Run 1 mile
30 squats
12 slow push ups (4 sec down, 4 sec up)
20 fast push ups
Run 1 mile
50 Jumping Jacks
20 Leap Frogs
Run 1 mile
20 Kettle Bell Swings
20 Pull ups
Run 1 mile
50' Bear Crawl
50' Duck walk

1/5/13 Workout

Today seemed to be the hardest thing I have ever done. I ran for 2 hours. No mileage goal set, just setting the timer at 2 hours and going. Every time I looked at the watch, seemed like only fraction of the time had gone. Time does not move fast when you want it to. All in all ended up being a great run. Realized during the run that not running as much the last 6 weeks has caused my endurance to decrease some. Really began to fatigue and decrease pace the last 30 minutes. Still great day. I finished!
Workout
2 Hour run
*Ended up with 11.88 miles and a 10:06 mile pace.

1/4/13 Workout

Today I took a page from the Spartan Race WOD. It was a great workout, really got my lungs going. I believe that changing/mixing the routines up daily is going to be fun and more challenging. By doing this my physical and mental results will be greater.
Workout
*Ran 3 miles and at every mile did 30 burpees.

2013 Goals

I know most people make New Years Resolutions. Why? They are intentions that are mainly spoken, but not to often acted upon. I have decided that I won't call mine Resolutions, but goals for this coming year. I plan on running several races throughout the year. I have a goal to do the Iron Warrior Dash in April 2013 which is a 15-20 mile obstacle course run. I have a goal to do the Music City Half Marathon and record my PR for a half. Another goal is to run my first marathon by doing the Marine Marathon in DC in Oct 2013. In accomplishing these goals I will have have accomplished much more, physically and mentally. My last and most important goal is to continue working on being a better parent and father to my girls.

1/3/13 Workout

I have been doing P90X and Insanity over the last 6 weeks, and yes they give me a workout. They have not held my attention like the routines I did before going to San Francisco. So I have gone back to my crazy workout routines. I am feeling today's workout, sorest I have been in a while. I am going to toy with the design some of the next few days, but a new routine will be ready to be done starting 1/7/13.
Today's Workout
Jogged 1 mile 11 min
Combined for 5 min
*Rest
*20 walking push ups
*15 squat jumps
Jogged 1 mile 11 min
Combined 5 min
*Rest
*25 pull ups
*20 Burpees
Jogged 1 mile 11 min
Combined 5 min
*Rest
*30 Glaciers
*20 Spiderman pushups
The 5 minutes was a little long. Could have been 2:30-4 min of combined time. But like I said, I got a to do some tweaking on this routine.