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.