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!