2/27/13 Workout

Good workout this AM. Working out first thing in morning really makes my day so much better and I feel stronger and more energetic when doing my routine.
Routine
Run 1.5 miles
15 reverse grip pull ups
50 push ups
40 calve raises
20 air squats
Run 1.5 miles
15 dips
10 step ups each side
10 single leg speed skater squats (ea)
15 bicycles
Run 1.5 miles
Burpees (max reps 4 min) (35)
Run 1.5 miles
Stretch

2/26/13 Workout

Shortened workout today due to rain and wind. Not into getting sick right now. Ran 3 miles with 1 interval workout between. Still felt like I worked pretty hard.
Routine
Run 1.5 miles
50 push ups
15 pull ups
20 mt climbers
20 alt walking lunges
Run 1.5 miles

2/25/13

Today was a good workout. I had to drop back to 6 mile runs, I was not ready to jump to 8 miles yet. Back to the intervals as well. Did some crab walking today and did not realize how tough that was...I cramped in glutes and hamstrings badly. Looking forward to making it through week in entirety.
Routine
Run 1.5 miles
50 push ups
50 squats
30 8# sand bag toss 10-12 ft in air
Run 1.5 miles
25 burpees
25 supine pull ups
20 v push ups
Run 1.5 miles
40 yd bear walk
20 yd crab walk
20 yd duck walk
Run 1.5 miles
10 alt DB curls
10 alt hammer curls
10 pull ups
Stretch

2/21/13 Workout

Today was not particularly good, yesterday neither. I have ran 2 miles and 5K. Both days my energy levels just plummeted. I know it is correlated to my nutrition. I have to continue tweaking again til right. I went through this training for San Francisco. But I am trying to run more miles each time now. I have cut my carbs way back lately and this might be the issue. Other one might be that I tried to jump from 4.5-6 miles of running to 8 each day. Guess I need to cut back down and gradually work to 8 miles. I just will tweak and keep pushing to reach my goals.

2/19/13 Workout

Today I did an 8 mile run. No intervals, just getting use to daily 8 mile runs. I set a pace of 10 min/mile. I did get off the gravel loops been running and took to streets for some to be able to run hills.

2/18/13 Workout

Felt so good to be back at it training again! My back did not bother me, stayed loose through the entire routine. So have 8 wks til my gauntlet of events take place. Going to be running at least 8 miles a day split into 2 mile intervals. Today's routine
Run 2 miles
50 push ups
25 mt climbers
15 supine pull ups
30 jumping jacks
Run 2 miles
30 squats
20 fly push ups
12 lunges
Run 2 miles
12 push ups with alt leg/arm lift
12 squat jumps
12 v push ups
Run 2 miles
50 push ups
Stretch
*4 min b/w runs to complete workout

Update

I know I have not posted anything this past week. I have been recovering from a low back injury. I strained something in my low back last Sunday and it tightened up on me on my trip back home last Sunday evening. I have spent the week rolling on a foam roll and stretching. I really believe in using a foam roller when having muscle tightness. It really seems to massage out any muscle spasms and trigger points allowing for faster recovery. I will use the foam roll daily to prevent further injuries and tightness to muscles. I am looking forward to starting back on my routines this coming Monday!

2/9/13 Workout

Today I did another run. 7.5 miles in 1:03:20. It was a great run today...nice and cool out in southern Alabama. Reached my goal for the week...logged 30 miles of running!

2/8/13 Workout

This morning's routine did not consist of any exercises, only running. I ran 6 miles in 51:12. My pace slowed the last 2 miles. I need to continue pushing so pace will stay consistent. I know it is only training, but I try to train to win, got a ways to go and more punishment to endure.

2/7/13 Workout

Good workout this AM. Didn't run as far, but still working on total miles for week. Trying to get 30 in. The workout intervals consisted of one exercise per interval, but had to do As Many Reps Possible in 3 min.
Routine
Run 1.5 miles
Push ups AMRP 3 min (80)
Run 1.5 miles
Supine Pull up AMRP 3 min (25)
Run 1.5 miles
Squats AMRP 3 min (70)

2/5/13 Workout

Today was good routine. Mixed it up a little. I put muscle ups on there to do today...let's just say I attempted 10 with no luck getting all the way up. But I could still feel it working. Going to keep at it til I can do them...never give up or quit attitude.
Routine
Run 1.5 miles
30 squats
10 muscle ups
Run 1.5 miles
30 alt lunges
40 push ups
Run 1.5 miles
20 squat thrusts
20 burpees
Run 1.5 miles
5 45 yd sprints

2/4/13 Workout

Today was pretty tough routine. I gave myself 4 minutes between runs to complete my exercise routine. I was only able to complete the entire exercise routine during first interval. I will try this again later in week to see if can get through another interval completely.
Routine
Run 1.5 miles
20 push ups
20 burpees
10 pull ups
10 toes to bar
Repeat 4 times
Total 6 miles, 80 push ups, 65 burpees, 30 pull ups, 20 toes to bar.

2/2/13 Workout

Ran 5 km this AM...
30 diamond push ups
30 plank jacks
10 toes to bar
Easy day. Preparing for 11-12 mile run tomorrow.