5/28/13 Workout

Great workout this morning. Great morning for interval training. Looks like I have me a workout partner. He returned this morning to workout with me after last Thursday's workout. He said he enjoyed the workout and wanted to keep going. That is a plus.
Back to the workout. This is week 2 of my new routine. Started the morning off with 4 min of jump rope. I try to do some double unders during this time, not very successful yet. Then I ran 6-250 meter sprints with 6-250 meter jog. After the runs it was time for the workouts. Started with my Tabata upper body routine 2x4 minutes with 1 minute rest between sets. Next I did my Tabata lower body routine 2x4 minutes with 1 minute rest between sets. I finished off my workout today with 30 15# sandbag underhand tosses 12 ft high, 6 toes to bar, 2x20 yd duck walks and 2x20 yd lateral bear walk. Stretches to cool down. 

5/27/13 Workout

Happy Memorial Day! I got out this afternoon after traveling back home this morning. Maybe should have waited a little while longer cause it was hot this afternoon, 85 degrees.
My plan was to run 8, but a combination of things prevented that. Major thing I think was running 13 miles yesterday and second was heat. I was not quit recovered from run yesterday and also partied all day at my sister's wedding. Might have drank and ate more than needed. But I did get out and do something today. I ended up running 5K in 26:11. Slow for me, but like said was going to do 8 miles.
After my run I did 40 push ups which is day 1 of a 30 day push up challenge. Then I did my an challenge routine: 40 sit ups, 20 crunches, 20 leg lifts, 25 sec plank. Stretch to cool down.

5/26/13 Workout

Today I ended up doing my long run that was supposed to be done yesterday, but after a 3 1/2 hr drive to ATL , wedding rehearsal and rehearsal dinner there was no way running.
This morning I ran 13 miles in 2:03:24. The course I ran was extremely hilly. The uphill climbs were long and seemed to never end. The downhill runs were short and not many of them. It seemed as if the road teased me, I would reach the to of a hill thinking I would have a downhill run, only to find out it was short lived with another climb waiting. I did decide during my run this AM that I need to come back here to my parents' house for long hill training runs. There is definitely not a single street or road that does not have a hill on it. Hope everyone has a great Sunday!

5/24/13 Workout

This morning was a good run. I completed 8 miles this morning in 1:11:51 an average 8:59 mile pace. I was some what sore this morning from last night's workout. It sure felt good as I started moving cause the soreness worked its way out. The weather outside was great for running today. It was very cool and breezy.
After my run I completed my abdominal routine: 30 sit ups, 12 crunches, 12 leg lifts, and 20 sec low plank. Overall a good morning. Now time to get my nutrition in for the day and prepare for my long day tomorrow, 13 miles on my agenda. Have a great Friday!

5/23/13 Workout (PM)

Awesome workout tonight! Interval training! Love it, love it love it! I had a buddy go with me tonight to try out what I do...he thought he was in better shape until did my routine. Hope he continues to join me, would love to have someone to push to make both of us better.
Tonight was interval training. After 4 min of jumping jacks, we did the sprint intervals. Tonight was 6-250 meter sprints with 6-250 meter jogs for recovery. Tonight I covered 3.0 km. After ther sprints came the fun stuff. We did my Tabata upper body routine 2x4 min with 1 min rest between sets. Then the Tabata leg routine 2x4 min with 1 min rest in between. Tonight did more reps per 20 sec exercise due to having someone to be pushed by. Even though he did not do.as many reps, it caused me to push harder.
After the interval training, performed 30 underhand sandbag toss 10-12 ft high. Then did 6 toes to bar...those kick my tail every time! Ended with 2x20 yds duck walk and lateral bear crawl. Stretch to cool down. Sure was great to have a partner to workout with.  Hopefully did not run him off after tonight.

5/23/13 Workout (AM)

Good morning! What a beautiful morning. Clear skies, big bright full moon, and temperature in low 60's. Great for running and working out.
I missed yesterday due to weather and then a long 13 hr day with work. Needed to run 8 this morning, but since I am doing my normal Thursday workout this evening with someone that would like to workout with me today, I thought I would do a little this morning.
This morning I only did 3 mile jog at fairly easy pace. Completed in 26:14 an 8:43 mile pace. Run was great with no issues from my calf. After the run I made up my missed day on the ab routine: 25 sit ups, 10 crunches, 10 leg lifts, 15 sec low plank. Stretching to cool down.
Part 1 for today done. Looking forward to this evening when do my interval training. Have a great day!

5/21/13 Workout

Great, great morning! Today was interval training. Weather was warm and humid. I sweat my butt off this morning, nothing was dry. Love it! Calf held up great during the sprint intervals!
Began my routine with 4 minutes of jump rope. Attempted to do some double unders but that was a bust. After jumping rope ran 6-250 meter sprints with 250 meter jog to recover. Completed little over 1.5 miles.
When I was done with my sprints grabbed a pair of 25 lb dumb bells and a 15 lb sandbag from my car and headed to my workout area. I started with my new Tabata upper body routine (fly push ups, switch grip pull ups, dips, pull ups, alt db curls, shoulder press, bent over rows, spiderman push ups) 2x4 minutes with 1 minutes rest in between. Switch grip pull ups, I changed my grip every 4th pull up. Next I performed my new Tabata leg routine (alt lunges, jump knee to chest, bridges, calf raises, leap frog hops, glaciers, speed skater squat right, speed skater squat left) 2x4 minutes with 1 min rest between sets. Then I performed 30 underhand 15# sandbag tosses, 6 toes to bar, 2x20 yd duck walk, 2x20 yd lateral bear walk. Finally ended with the ab challenge routine, 20 sit ups, 8 crunches, 8 leg lifts, 12 sec low plank. Stretch to cool down.
Lots of abdominal/core work involved in the next 4 weeks. Routine was awesome though and felt greag when done. If you want some strong legs, duck walk. Never thought much about when was a child, but it takes lots of lower body strength to squat to the ground and walk that way. Hope everyone has a wonderful Tuesday!

5/20/13 Workout

Man is it great to be back out running this week! Just have to keep my calf in check. Did good today.
This morning I ran 8 miles in 1:14:37. Averaged 9:20 min/mile pace. Think I will stay in that time or little slower until I know for sure my calf is 100%. After the run I did 15 sit ups, 5 crunches, 5 leg lifts, 10s low plank. This is part of a 30 day ab challenge. Stretched to cool down.
Excited about the week and the next 4 weeks as my routine has changed making for new challenges. Enjoy your day!

5/14/13 Update

Good morning! Guess we can call it a good morning. I am awake and breathing. But my calf is pretty sore and tender. Looks a little swollen today.
After much internal debating last night and texting with a therapist buddy of mine, I decided to take the week off and rehab the calf only. I will be using ultra sound, ice, heat and massage to help heal my calf. The reason I decided to take the week off is I am one that tries to give 100% no matter what pain or issue I have. I just don't want to do more damage preventing me from participating in my future races this coming year. So one week to get better will be better off than 2-3 months.
I will continue to do my squats and some push ups. Full training will pick back up next Monday with my next 4 wk routine.

5/13/13 Workout

This morning sucked! First the temp was back down in the 30's. Thought winter was done. Secondly was to run 7 miles but at mile 2 I felt my pull again and tighten up. So I finished out the next mile giving me 3 miles of running today. My pace was sub 8 min/mile and felt like I would be able to run all 7 at that pace. But oh well, my calf had other plans. Guess I will be back on treatment table today working to get it better.
I was able to still do my squats and chair bridges. Today was 185 squats and 150 chair bridges. Hope everyone has a great Monday.

5/12/13 Workout/update

Another week has come and gone. Time for a new one to start. So glad...my nutrition this past week has sucked very bad! It was nurses week at work and every day there was something "good" brought in and don't mean healthy...lol! Then I attended the wedding of my best friend of 34 yrs. Nothing served was on my list of things that I should be eating. But oh well...that is life and it happens. Now time to get back on track. Soon as got back in town, went to store to buy food to prepare. Also my daughter challenged me to 4 weeks without eating anything bad for me. Well I have lost out on that challenge, but going to pick it back up and do this challenge. I am going to also try to cut back on my caffeine as well. I have been drinking more energy drinks again and need to cut them back out again.
This is my last week of the first 4 week cycle. So I will need to bring it every workout before it changes.
Today after traveling back from trip and grocery store, performed my squats and chair bridges. Today was 180 squats and 150 chair bridges. Rested from running today.
Looking forward to this weeks training and future workouts. Keep up your training.

5/11/13 Workout

Today I did 10 mile run. It was a great run especially since had a buddy to run with. Weather was not to bad this morning, did begin raining on us last 2 miles. Course we ran had some pretty good hills on it. Last major hill was so steep had to walk it, hill was about 50+ meters long. That was around mile 9.
I used RunKeeper app for first time today and also my Garmin watch for the run. RunKeeper had me running 10.48 miles while Garmin had me at 10 miles. Paces were pretty comparable...little faster by the app. I had been asked if I could post my runs, so I will use the app to start doing this.
Overall great run and now time to relax for the remainder of the weekend. Have great weekend and train or race hard. 

I just completed an activity with RunKeeper http://runkeeper.com/activity?userId=19265757&trip=179031741

5/10/13 Workout

Today worked out this afternoon. I traveled to Mobile, AL this AM for a wedding tomorrow. So I ran this afternoon in Mobile. Holy crap the humidity about killed me. Forgot how bad it gets down here. Anyway...I ran 6 miles in 48:36 an 8:06 mile pace. Afterwards did 160 squats and 150 chair bridges. Stretch to cool down. I will definitely need to make sure I hydrate, hydrate, hydrate so I can run my 10 miles tomorrow.

5/9/13 PM Workout

This evening did my 2nd workout routine. After push mowing the yard as a warm up, performed 155 squats and 150 chair bridges. This was another one of those days that my squats and bridges fell on my workout routine day. Today has been great with workouts and running. Looking forward to tomorrow's run.

5/9/13 Workout

This morning had a great workout. Feel like my calf is almost 100% after the treatments I have done. Sprints were a little stronger. Must have had a quicker recovery pace as well, cause I was gassed on my last sprint and recovery jog.
I did 4 min jump rope warm up, which is improving, I did my sprints 10 x 30 sec sprint was followed by 90 sec jog. I was able to do 2.67 miles this morning. Next I did my Tabata upper body routine 2x4 min with 1 min rest between sets. Then I did the Tabata leg routine 2x4 min with 1 min rest between sets. Finally I did 4 x 20 yds bear crawl and stretch to cool down.

5/8/13 Workout

Today was supposed to be 6 mile run. Instead decided to test my calf after 2 days US and no major run Mon. I did 2 mile at 7:46 and 7:22 splits. Still not where I know can run, but was able to do without my calf tightening. Tomorrow is sprint intervals so will test again.
Afterwards did 150 squats and 150 chair bridges. Stretch for cool down.

5/7/13 Workout

All I can say is, so freakin glad that it is not raining this morning and sky is clear. Today's workout was like being in an obstacle course race though. The ground was holding onto the rain the past 3 days. Still a great workout today no matter how wet and cold it was.
This morning added 2 more sprints to my intervals. Now I am doing 10 30 sec sprints. I am not a 100% yet with the calf so I would say my sprint is about 80-85% max effort. So after 4 min jump rope warm up, which is improving, I did my sprints. Each 30 sec sprint was followed by 90 sec jog. I was able to do 2.57 miles this morning. Next I did my Tabata upper body routine 2x4 min with 1 min rest between sets. Then I did the Tabata leg routine 2x4 min with 1 min rest between sets. I did not do the bear crawl or the crab walk today, nor did I have my buckets for farmers walk. I will add them back on Thursday. Stretch afterwards to cool down.

5/6/13 Workout

Today's workout was a bust. It has done nothing but pour down rain. Sure wish would stop. My 6 mile run today just was not meant to happen. I did manage to get in 140 squats and 150 chair bridges. Sure hope tomorrow morning is better!

5/5/13 Workout

Today ended up being my long run due to weather yesterday. I ran 10 miles at an 8:40 mile pace. Course today was fairly flat. Run was good except for my calf still wanting to tighten up. It is not a cramp, kinda wish it was. Oh well, I will just continue to push through.
After my run I did 135 squats and 150 chair bridges. Stretch to cool down.

5/4/13 Workout/update

Today I was not able to do my 10 mile run. I have to put it off til tomorrow. It has been raining extremely hard since about 3 AM and does not appear will let up any time soon. Also temp dropped from 60 degrees yesterday AM to 40 this AM. I was able to do my squats 120 today and the 150 chair bridges.
This week has been great week training. I am getting stronger in my workouts. Running still going good, except for the occasional tightness in my calf. Sprints will increase this coming week to increase the sprint interval distance. Also I have lost another 3 lbs this week. Hope everyone's week went well and weekend is great!

5/3/13 Workout

This morning had a good run. Ran 5 miles in 43:47. I have given up on 10 min/mile pace, but will not pick my pace up any faster than 8:30 min/mile right now. The run was good, did have the tightness in my calf return around mile 2 today. Guess will need to work with it some more.
After run did 150 chair bridges and stretched. Tomorrow is long run day. Plan is to do 10 miles. Looking forward to it. Have great day.

5/2/13 PM Workout

This afternoon was part 2 of my workout. Gotta love it when your squat routine falls twice in the week on the same days as regular workout days. Just more squats for increased strength.
This afternoon did 110 squats and 150 chair bridges. Great afternoon workout. Now time for some food to recover.

5/2/13 Workout

Great morning! I can definitely tell I am getting stronger. I was able to do more pull ups. My sprint intervals still around 2 miles, was hoping to improve on that. Next week it will be more, cause the number of sprints increases. Also the farmers walk is not as difficult, I can get through 3 without struggling with grip. So overall improvements.
This morning started with 4 min of jump rope. Getting a lot better with this. Afterwards did 8 sprints at 30 secs with 90 sec jog to recover.
Then came my workout routine. Started with Upper body Tabata routine(push ups, pull ups, incline push ups, reverse grip pull ups, decline push ups, over hand supine pull ups, burpees, v-push ups) 2x4 min with 1 min rest b/w sets. Then did Tabata Leg routine(air squats, static lunge left, squat thrusts, static lunge right, jump squats, mt climbers, alt lunge jumps, sumo squat jump) 2x4 min with 1 min rest. Then did 2x20 yds bear crawl, 2x20 yds crab walk and 4x50 yds farmers walk with 5 gallon buckets of water. Stretches to cool down.

5/1/13 Workout

What an awesome workout this morning! I was finally able to slow my pace to 10 min/mile. Actually I ran 5 miles today in 50:06. The reason I was able to slow down was I strapped on a 24 lb vest to run in. The vest really added some resistance to my run. It also reminded me why I lost the 70 lbs. Man, running would be tough!
Afterwards without the vest, I did 150 chair bridges and 105 squats. Then stretched. Another great start to the day.