January 30, 2014

So it has been 10 days since last posted. Training this week is going great. I have increased my intensity for the next 6 weeks. At the end of the 6 weeks, I will be running a Spartan Sprint in GA.
My training program over the 6 weeks is as follows:
Mon, Wed, Fri
Pull ups 20, 15, 10, 5
Burpees 5, 10, 15, 20
Rest 30 sec b/w rounds
Squats 12, 12, 12
Back extensions 15, 15, 15
Rest 30 sec b/w rounds
3x10 tire flips with tire jumps b/w flips
30 sec b/w sets
Push ups 25, 25, 25
Muscle ups 6, 6, 6
Rest 30 sec b/w rounds
Hack squat 12, 12, 12
Handstand push ups 5, 5, 5
Rest 30 sec b/w rounds
Toes to bar 10, 10, 10
Side plank right 30s, 30s, 30s
Side plank left 30s, 30s, 30s
Rest 30 sec b/w rounds
Rest is 1 min between each superset.
Run 2 interval sprints...jog 1/4 mile, sprint 1/4 mile.

Tues/Thurs
Jog 1 mile warm up
2 rounds
100m bear crawl
100m sprint
1 min rest b/w rounds
100m burpee broad jump

So far this week have been pretty sore each day. I am just sucking it up and pushing on.

January 20, 2014 training

Training was great today. I started back running yesterday a week after my marathon. I ran 5k. Felt great to be out running. Today I did 9 miles of running. This morning ran 4.5 miles to work. It was a slow run, but it felt awesome.
This afternoon the return run was split into 2 runs. First was 1.67 miles to the gym. When I got to the gym, I did a 40 minute workout, then ran the remainder 2.9 miles back to the house.
The workout was awesome as well. I was not able to get all reps on last set of muscle ups.
Workout
20 pull ups
5 burpees
Rest 30 sec
15 pull ups
10 burpees
Rest 30 sec
10 pull ups
15 burpees
Rest 1 min
12 hack squats
5 handstand push ups
Rest 30 sec
12 hack squats
5 handstand push ups
Rest 30 sec
12 hack squats
5 handstand push ups
Rest 1 min
10 tire flips with tire jumps
Rest 1 min
25 push ups
5 muscle ups
Rest 30 sec
25 push ups
5 muscle ups
Rest 30 sec
25 push ups
3 muscle ups
Rest 1 min
2x10 toes to bar, 30 sec rest.
The tire flips kicked my tail. I was sucking wind when finished them. I hope to add another set of them this week.
Ready to see how the rest of week turns out.

January 17, 2014 training

I had a great training session today. I added an exercise into my routine that have not done in long time and one have never been able to do. So today I still did everything as high intensity, and actually turned up my intensity with the workout.
I decided to add hack squats into today's workout. I want to work on increasing my leg strength. I will probably add regular squats with weights in couple weeks instead of just doing air squats. Secondly I added muscle ups. I have never been able to do these successfully or completely, today was able to do. I had to have a box to jump up off of to do, but it is a start for me. I look to get better at these and be able to do from the ground soon.
Here is today's workout:
Jump rope 2x100
15 pull ups
5 burpees
Rest 30 sec
10 pull ups
10 burpees
Rest 30
5 pull ups
15 burpees
Rest 1 min
10 Hack squat
5 handstand push ups
Rest 30 sec
10 hack squats
5 handstand push ups
Rest 30
10 hack squats
5 handstand push ups
Rest 1 min
10 tire flips with tire jump after each flip
Rest 1 min
10 toes to bar
Bear climb up/down flight of stairs
Rest 30 secs
10 toes to bar
Bear climb up/down flight of stairs
Rest 1 min
5 muscle ups
Rest 1 min
5 muscle ups
Done
Great workout. I look to improve on this routine. Really looking to getting stronger this year.

January 16, 2014 training

Today was another great training day. I am still not pushing to full potential yet. Today I did a high intensity routine. I began my workout with 10 minutes on stair master. I did 2 minute warm up followed by 6x30 sec sprint with 30 sec recovery. Then I did 2 minute cool down.
After the stair master, I did 2 Tabata routines, four minutes for each routine. First routine was jump rope followed by butt kicks. Second routine was jumping jacks followed by air squats. After the Tabata routines I did 30 burpees. Finished today's workout with 10 toes to bar. I really felt great today when done. I hope that I can continue to push harder tomorrow and Saturday, then by Monday be back out running.

January 15, 2014 training/recap

Been a few days since last posted something. The 10th and 11th did not do much. I was getting ready for the marathon on the 12th in Mobile, AL. I had to travel on the 10th after work. The 11th I hung out with friends, but my eating and drinking was not that great. Race day showed me.
January 12th I ran my first marathon. This was the First Light Marathon in Mobile, AL. I was excited about running this race because it was in my home town. My nerves were running wild before the start. Weather was chilly and sunny. Great for the run.
The race started out very well. Took about 1 mile or so til the runners thinned out and was not in such a crowd to run. Course was flat for the first 7 miles, which was awesome since all I run on is hills. I had a great pace going at the half-way point of the race. I actually was ran a faster half than my previous PR. I was at 1:39:00. Pace was still looking good around 18 miles, right around 2:35:00. Then things started changing. I began to cramp. I pushed on through those initial cramps, but at mile 20 I had cramps in my hip flexors and glutes. At this point I was around 2:55:00 with 10k to go. But as the cramps became more severe I had to walk and run. I would run til cramps began then walk til eased up. By this point I had stopped sweating and was looking for Gatorade and water to drink. The last 10k I hit every hydration station and drank both. I ate pretzels and gummy bears. I was doing anything to get fluids back in and ease the cramps. All I can say is the never quit in me allowed me to push through the last 10k to finish my first marathon. I completed it in 4:16:28. No not the time I was shooting for. I really wanted to be under 4 hours, even looked at trying for 3:30:00. But being my first time, I am proud of myself. I learned some valuable lessons about hydration and nutrition during a marathon.
January 13th I was able to run 1 mile at a slow pace. Then I did my workout routine. 15 pull ups
5 burpees
30 sec rest
10 pull ups
10 burpees
30 sec rest
5 pull ups
15 burpees
Rest
Then I did 2x5 hand stand push ups, 2x20 air squats, 2x10 toes to bar. Felt great after workout.
Then January 14th hit. I could not move much at all yesterday. Every step hurt, breathing hurt. Very different for me.
Today I was not as sore. I went back to gym to workout. I warmed up 5 min on elliptical. After my warm up I did the following workout:
15 pull ups
5 burpees
30 sec rest
10 pull ups
10 burpees
30 sec rest
5 pull ups
15 burpees
Rest 1 min
5 hand stand push ups
Rest 1 min
5 hand stand push ups
Rest 1 min
10 tire flips with 2 tire jumps after each flip
Rest 1 min
12 squat thrust
Rest 1 min
12 squat thrust
Rest 1 min
10 toes to bar
Bear crawl up/down flight of stairs
Rest 1 min
10 toes to bar
Bear crawl up/down flight of stairs
Great day...worked the soreness out from Sunday. Ready to get back to full strength.

January 9, 2014 training

Today was a great. This AM morning had a goal in mind. I was to complete 400 meters of burpee broad jumps. I started my workout with 2 x 100 jump ropes to warm up. Then I started my burpee broad jumps with timer. After 200 meters, 113 burpees and 23 min, I was wasted.
This evening I did 200 push ups, 100 crunches and completed day 5 of 30 day Spartan mile run.
I am 3 days out from running my first Marathon. I am so ready.

January 8 training

Today I got back to my training. Yesterday was a nightmare. I did get 200 push ups in, but when I got home to run my water pipe in laundry area had busted and water was flooding the laundry kitchen area, into my LR and running out house through the floor and wall. It was a fun night to say.
Today I did 2 miles in 14 min. I did not want to run too far, since running Marathon in 4 days. After my run I did my workout. I was able to go down further on handstand push ups and added another set to toes to bar. I also made up for missing my burpees yesterday.
Workout today
15 pull ups
5 burpees
30 sec rest
10 pull ups
10 burpees
30 sec rest
5 pull ups
15 burpees
Rest 1 min
Then 2x5 handstand push ups, 2x10 toes to bar, 30 burpees, and 100 crunches. Finished with 45 sec bear crawl on treadmill. Stretch to cool down.
Great day and workout.

January 6, 2014 training

Today was great cold day for training. I did 15k of running today split into 2 runs, 7.5 this AM and 7.5 this afternoon. First run 40:30 and second run 39:58. Those layers of clothes to stay warm weigh you down when running.
After my second run today I did my workout routine. Workout consisted of the following:
15 pull ups
5 burpees
Rest 30s
10 pull ups
10 burpees
Rest 30s
5 pull ups
15 burpees
Then 2x5 handstand push ups, 10 toes to bar, and 100 crunches.
Day 6 of 365 completed with 30 burpees.
Great routine today. Hope little warmer though tomorrow.

January 5, 2014 training

Today was a great day! I started my 1 mile a day for 30 days Spartan challenge. It was great because my oldest daughter decided to do the challenge as well. Can you say proud dad!
After my run did 30 burpees. Today was completion of day 5 of 365. Long way to go, buy just taking one day at time.
Later this afternoon went to park and shot hoops with kids. Also did my 200 push ups and 100 crunches.
Now preparing for the week and the cold weather that is moving into the area. Hope everyone had an awesome Sunday.

January 4, 2014 training

So today I was able to get out doors and run. I ran to work and back home today. Both runs were 10k each. First run this morning I did in 54:23. Second run was less than 4 hours after the first run. I completed this 10k run in 52:03. Both runs were great. I was not looking at speed, just getting my miles in. Doing 40 miles a week is tough when have to run inside on treadmill. After my 2nd run I did 30 burpees. So that completes day 4 of 365 with doing 30 burpees. After the burpees did 100 crunches. Finished with stretches to cool down.
Weather going to get very cold next few days. I sure hope I can get my other 30 km in for week total end of Tues.
Stay warm and have safe and happy training.

January 3, 2014 training

Today was a great training day. I had to go back to gym to run on treadmill again. But it was better today. I ran another 5k today. Ran my first 2 miles at 8 min mile pace and the final 1.1 at 6:15 mile pace.
After my run I did the following workout routine:
15 pull ups
5 burpees
Rest 30 sec
10 pull ups
10 burpees
Rest 30 sec
5 pull ups
15 burpees
Then 2x5 hand stand push ups, 100 crunches, and 200 push ups.
So I got my 30 burpees in again today. Hand stand push ups were tough. I can't go that deep yet. I want to get stronger at these.
Looking forward to tomorrow so I can get a long run in. Have great night.

January 2, 2014 training

Today was cold and rainy to start the day, and just plain cold this afternoon. So I took my running inside on a treadmill. I have not ran on one of these since 2012. But the workout had to be done.
I did a 5k run on the treadmill. I stayed around 8 min/mile pace. After my run I did day 2 of my 30 burpees a day for 365 days. Then I did 100 crunches and 6 toes to bar, and 1 minute plank hold. Finished my routine with 3x1.5 minute bear crawl on the treadmill. This was tricky, but I was determined to get my bear crawls in today. Great workout today. Hope little warmer tomorrow, but if not, I will head back to the gym and treadmill.

January 1, 2014 training

So today I have posted my goals for the year and about my race. Today's training was good as well. I did 2x5 handstand push ups, 30 burpees and 1 min plank. This is also day 1 of 365 days of 30 burpees. With the 5K race and the training I did, feel like I have had a great day. The training picks back up tomorrow and will be pretty intense for next 2 months.

New Year! 2014 goals!

Well another year has passed. 2014 is here and look forward to awesome things. Before I post my goals and plans for 2014, I want to reflect on 2013.
I had a pretty good 2013. I set PRs in both 5k and half marathon races. I ran the Iron Warrior Dash, which might be the only year they do the race. I did my first Spartan Sprint. Burpees became my friend. I also ran my first Ragnar Relay by doing the Ragnar TN. Last but very important to me, is the friends I have made through G+. Thank you all for encouragement and inspiration.
With 2014 I have several goals that I plan to achieve. First goal is to continue enjoying my life, keeping my health, and enjoying my girls and friends. Second goal I actually accomplished this morning. It was to run a sub 20 minute 5K. So now I will set out to beat that. Third goal is to complete the Spartan Trifecta this year. Fourth goal is to complete a Marathon. Fifth goal this year is to run 1:30:00 half marathon. Sixth goal of the year is to complete 30 burpees a day for 365 days. Seventh goal is to run at least 40 miles a week for 52 weeks, trying to run 2,000+ miles for the year. Last goal is to be part of another Ragnar Relay Race. It is an awesome experience. Ultimate goal through all this is to be a better overall person physically, mentally, and personally.
I hope everyone has an awesome 2014 and accomplishes their goals and dreams.