October 7, 2013 training

So today I am back to work training for upcoming events and improving my fitness level. I have less than 2 weeks til I head to MS to compete in my first Spartan Sprint. I am so pumped and ready for fun.
This morning I went back to jogging to work. I did 4.5 miles in 40:53 a 8:56 per mile pace. Started out stiff this morning. I decided not to push the runs or paces and just flow with what my body offers. Run ended up being good and was able to loosen up as the run went on.
This afternoon I did the return run home. Another 4.5 miles home, but this time pace was slower at 9:16 per mile pace. Completed in 41:54. When I got home, headed to playground to complete my Tabata training. I added a 4th round to the routine. It felt really great.
Today's workout
Tabata Training 4 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
Finished with abdominal/core routine
50 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. Looking at adding more stretches to increase flexibility and assist with plantar fasciitis.