March 31, 2014

Great workouts today! This morning did 5K run then stretched really good. Afternoon session was at the gym!
Superset routine: 30s rest b/w sets
Pull ups 10, 10, 10, 10, 10
Burpees 20, 20, 20, 20, 20
Rest 1 min b/w supersets
Squats 8, 8, 8, 6, 6
DB curls 8, 8, 8. 8, 8
Rest 1 min
Dead lifts 8, 8, 8, 8, 8
Shoulder press 8, 8, 8, 8, 8
Rest 1 min
Wide t-bar rows 10, 10, 10
Calf raises 10, 10, 10
Rest 1 min
Tire flips 10, 10, 10
Battle ropes 30s, 30s, 30s
Rest 1 min
Toes to bar 8, 8
Russian twist 15, 15
Rest 1 min
Plank routine 5 min

Couldn't get 3rd set of toes to bar due to hip flexors cramping. Felt great otherwise today! Got my 100 burpees in, 30+ squats and 30 calf raises.

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 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 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 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.

December 22, 2013

Today's workout was pretty good. It was a 5k run for time and compare to day 4. I don't feel like I ran that well today. I wore a new pair of Vibram's today. That was not the smartest thing to do, but that is neither here nor there. I also have not been eating great the last week. Working in nursing home is tough during holidays with all the cookies, etc that come into building. But with all of that, I still was 11 secs faster than the run on Dec 4th. Today I completed in 21:51 vs 22:02 on Dec 4th. Still want to be faster. Have 10 days til my first 5k of 2014. Would like to complete in under 20 min.
After my run I did 25 toes to bar. My hands very tender from previous 2 days, so I was not able to hold my grip for all 25. I did 12, 8, 5. I will shoot to get all tomorrow. When finished these I did 30 burpees to end my workout. I think it is time to bump up to 40 a day. We will see tomorrow morning.
Hope everyone had a great Sunday!

December 14, 2013

Today I combined yesterday's workout with today's. I did get my 30 burpees in yesterday, but was not able to do the running routine that was schedule due to a sick child. So I decided to do Friday and today's this morning.
First part of the routine was to run 60 minutes, record distance and compare to day 1. Well I was little slower this AM with the run, I did 7.15 miles, last time 7.3. Then I was to continue running 30 more minutes. Well I decided I was going to run 20 miles this AM. But at 1 1/2 hours I had ran 10.42 miles. I finished the morning run with 20 miles at 2:59:32 miles. Not too bad! I was shooting for 3 hrs to complete. I did it!
After about 2 hours to recover, I did today's routine. This was great routine. Never had done goblet squats before. I did them with 25# weight. Routine was 2 rounds of 20 goblet squats and 20 push ups with 30 second rest. Afterwards I did 30 burpees.
Today was great! Accomplished a distance never done before and am closer to reaching my marathon goal.
Have great weekend!

December 12, 2013

This morning I had great workout. Actually split the workout into 2 for the day. Morning routine was 2 rounds of 1 mile runs then 15 burpees for time. I completed the workout in 15:53. The second mile was actually 10 sec faster than the first mile. I ran a 6:53 first mile and 6:43 second mile. I believe that the way I have been training lately has contributed to the faster times with my runs.
This afternoon was my second workout. I did 30 burpees for my daily 30 burpees challenge. I believe that when the 30 days is up, I will continue doing 30+ daily. After my burpees I did a 130 second wall sit and then a 4 min plank hold. I was hot and starting to sweat when I finished the burpees and wall sit, but about half way through plank I was really sweating and wet when done. This is another exercise that will be part of my daily routine from today forward.
Great workouts, great day! Hope everyone else had wonderful day.

December 10 & 11, 2013

The past 2 days have been great workouts. I am really enjoying these routines. Yesterday's workout was tough, but today's was not too bad. I am still sore from Sunday, but continue to push.
Tuesday my workout was 5 minute burpees test. That was hard. AMRAP in the 5 min. I did 52...started out too fast. I did 15 in first minute, by the time minute 2 had passed I was sucking wind. At the end I was looking for some oxygen. After my burpees and I could breathe, I did 5 minute plank hold. That took whatever I had left out of me. Later on in day I did 30 more burpees for the challenge I am doing and 14 toes to bar. I was surprised at how well I was able to do on the toes to bar. It does pull everything in my body when I do them.
Today was little easier. I was surprised with my running today. It has been a week or so since actually able to run other than when suppose to for workout. This morning I did my routine which was 3 rounds of 5 pull ups, 10 push ups, 15 yd bear crawl with 1 min rest b/w rounds. Bear crawl was easier. Afterwards I did 30 burpees. An hour and half later after kids went to school, I ran to work. This a 4.5 mile run. I was just doing a jog to work like normally so I thought which normally takes 37-41 min. I did not feel like was running very fast and was not breathing that hard. When I finished I had done the run in 34:40 a 7:42 pace. I guess the burpees and other activities are really paying off. This afternoon I did the 14 toes to bar. I could feel these more today. Only reason I waited was the bars outside were slick with ice this AM. I could manage the pull ups, but was worried about slipping off during the TTB.
Training is going great. If my eating would not stray off I would have great results. But all I can do is continue to work hard and try. Have great one!

December 1, 2013

I have not posted in little over a week. Starting a new month, December, the last of 2013. So going to go out with a bang these next 30 days.
I am still training to run the marathon in Mobile, AL in January 2014. I have a few challenges going right now. One is the 30 burpees a day for 30 days by Spartan races. The others are a plank challenge and wall sit challenge. More than halfway done with each of these. Just started a toes to bar challenge that I put together on G+, tomorrow starting a 10 day fit challenge, and finally doing the Spartan Coaching workout for 30 days. So with all the challenges, they will become my workouts instead of me developing one this month.
I am hoping to gain more nutrition knowledge during the 10 day fit challenge. This has always been my downfall. Yes I have followed the Paleo eating and high protein eating plans, but have plateaued lately with fat loss and muscle gains. I did lean up some on 30 day ab challenge that finished on Thanksgiving. But still would like to be leaner.
As for training today. I did 30 burpees and 5 toes to bar. I then ran for 60 min completing 7.3 miles in that time. Afterwards completed 150 sec plank hold and 70 sec wall sit.
Looking forward to this month as work toward becoming a healthier and more fit individual. This journey for these goals continues to be more fun and challenging each day. The challenges continue to push me to be better.
Enjoy your Sunday and all the festive things for the holiday season.

Before and after pics from the 30 day ab challenge I did. I finally can see a couple abdominal muscles!

November 2, 2013 running

This evening I went out for a run. I did not have a distance set, instead was going for time. I set myself a goal of 2.5 hours. This to me is harder than running a set distance. Just say I failed tonight. I was only able to.run 2 hrs and 6 min. I covered 13.30 miles with this run. I kept it to a slow pace. I did parts of the half marathon that I ran. Making sure to hit the majority of the hills. Which I have learned that any where I run here will be hilly.
Even though I failed for my goal time. I had a great run. Next Sat I will go at it again for a timed run.
Have great weekend!

November 1, 2013 training/running

I know did not post on Friday. So here is what I did. It was crazy day at work and with the kids for Halloween. Our trick or treating on Thurs got cancelled due to weather. But anyway here was my day.
Friday morning I got up early and did my Tabata routine. After the routine I did abs. Today I added TOES TO BAR for one of my abdominal routines. I did 12 of these. They are extremely tough. Only been able to 6-8 in the past. Tells me abs are getting stronger. After my ab routine I did burpees. Then I finsihed with 6x1 min sprints with 2 min recovery.
When I finished with my workout, I went in to get ready for work. Hr and 45 min later it was time to head into work. Today I jogged 4.5 miles to work. And then this afternoon I jogged back the 4.5 miles. So I got 9 miles in for the day.
Today's training was great.
Tabata routine
Elevator push ups
Rest
Pull ups
Rest
Alt dumbbell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Alt hammer curls
Rest
Pistol squat right
Rest
Rest 1 min then repeat. Total 3 rounds

Abdominals
Toes to bar 12
Crunches 60
Russian twist 25
V-ups 20
Crunchy frog 20

Burpees 30

Sprints 6x1 min with 2 min recovery.

Jog 4.5 miles in AM
Jog 4.5 miles in PM

Happy training!

October 29, 2013 HIIT/Running

This morning got up and did a new HIIT workout that I came up with to try. I did 2 min of shadow boxing, 30 secs rest, then 1 min jump rope, with 1 min rest. Repeat 3 times. I was surprised at how descent my jump roping was. Been couple months since last jumped. Shadow boxing wears you out. I threw different combo punches that I learned in Muay Thai. Great quick routine!
After the HIIT routine, did abdominal/core strengthening. I did 20 superman's, 30 bicycles, 30 reverse bicycles, 20 flutter kicks, 15 crunchy frogs, 30 sec high plank, 30 sec low plank, 3x30 sec vacuums, and 15 pelvic tilts. Core strength is very important. It represents 60% of your back strength. Make sure to train the transverse abdominals as well as the rectus abdominis and obliques.
So instead of daily running to work, I am increasing my mileage and doing 2x during week and a Sat long run. So today I was back to distance running. I ran to work as usual but increased to 6 miles for my run into work and 6 miles to return home, total 12 miles! First 6 miles I completed in 53:48 a 8:58 mile pace. Second 6 miles was completed in 54:18 a 9:03 mile pace. It felt great to get back out running after the Ragnar Relay. 
Hope everyone had a wonderful training day.

October 22, 2013 runs

Today I did my running. I ran to/from work, my usual 4.5 miles each way. Course is hilly. The temperature this morning was pretty chilly. I pulled out the cold gear compression pants and top to run in. Don't like being cold.
The morning run I did 4.59 miles in 42:47 a 9:20 pace. The afternoon run was quicker. I ran 4.52 miles in 39:48 a 8:49 pace.
Runs felt good today! I was worried about 3rd toe on right foot which I think I broke in the Spartan race this past Saturday. But running was not a problem. 2 days til Ragnar Relay TN. Looking forward to it.

October 17, 2013 run

Just got back from an easy run today. I only did 4 miles. Did not really want to do a lot since got to travel this evening to Mobile, AL for the Spartan Sprint on Saturday outside Biloxi, MS. I will still do my training tomorrow.
Today's run was easy like I said. I planned to do this morning, but it has been raining most of the day. Still was a slight misty rain when I ran, but decided to do anyway. Temperature said 55, felt like 45. The course had some good hills in it. One short fairly steep one and one long gradual climb. The rest were medium to short climbs.
I completed my run today in 33:33 a 8:23 pace per mile. Stretches to cool down afterwards.
Now time to finish getting ready to head out. Happy training to all!

October 16, 2013 training

Today I did my training a little different than I usually do. Instead of doing my workout in the AM then running to/from work, I did my entire routine in an interval training format.
Before I go into what I did today, I want people to understand that all my workouts are done outside on a playground, at the city parks, on the roads, etc. I do not belong to a gym, and do not workout in comfort of my home. I do my workouts in whatever weather Mother Nature gives me, I do adjust if weather is too severe. I am not a bodybuilder  I don't need huge muscles. I am leaner than have ever been, but my eating at times keeps me from getting ripped. I have become a runner and love OCRs. It is my belief if going to compete in these type events, then training must be done in that type manner. Welcome to my world!
Back to today's workout. The weather this afternoon was raining, wet and cool. So I knew workout would be I fun. I broke the 9 miles I normally run into 1.5 mile intervals today. After each run I gave myself 6 min to rest and perform my Tabata workout routine that have been doing past 3 weeks. So in total I completed 6 intervals of each. This routine was done in 1:54:05. My pace was under 9 min mile pace for the first 4 intervals, then was around 9:30 min mile pace last 2 runs. The running trail had some small hills in it to increase the challenge with the runs. After finished the intervals, I did 60 crunches and stretched to cool down.
Today's workout
Run 1.5 miles
Tabata routine
Repeat 6 times
60 crunches
Stretches for cool down.

Here is my Tabata routine for those that have not seen it.
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating lunges
Rest
Jump squats
Rest
Mountain Climbers
Rest
Burpees

The following pictures are where I workout. I really enjoy working out outside. First picture is where usually workout. Second is where I did workout today.

October 8, 2013 running

Today was just a running day. I did my run to work and back today. Logged 9 miles round trip. Really forcing myself to keep the paces slow and work on the mileage each week. This way can log the miles without injury and completely fatiguing myself.
This morning's run I completed 4.5 miles in 42:18 a 9:17 mile pace. The afternoon run was completed in 44:18 a 9:46 mile pace.
The run this afternoon I was feeling. My legs were shaky, but I finished. Keeping it slow really helped but was tough.
I am looking forward to trying to get in 4-5 days of running a week and reaching the next level on my goals.
Stretched afterwards to decrease muscle tightness, injuries and increase flexibility.

Southern Tennessee Plunge Marathon and Half

So this morning I ran the half marathon at the Southern Tennessee Plunge in Winchester, TN. This was an awesome race for a small town. The course was hilly with some long steady climbs and a few short steeper ones, especially the series of climbs from mile 12-13.
I set myself a goal for this race to complete in 1:38:00. I fell short of the goal, finished in 1:40:03. I think my downfall was starting out to quick. I ran with the front of the pack for about 4 miles, then I was running all alone. I did this til around mile 6 or 7 when got passed by guy out of no where. At this point I was running around 7th place...had finished 8 miles in 57 min. Then around mile 9 got caught again by another runner. The rolling hills were starting to take toll on me. I stayed in this place til passed mile 11 and 2 more people caught me. Then came the climbs beginning at mile 12. As we headed up the hills for the climb to the finish line was passed by 3 more runners. I was given everything I could, but seemed to be getting no where fast. As we topped the last hill and made our turn I could see the finish line. I was able to pick my pace up and finish strong at the end. I finished the half today 13th overall, which is my best finish for this distance, 3rd in my age group, something I had never done, and with a new PR of 1:40:03, 4:23 faster than my previous half marathon. Look forward to this race again next year. Now it is time to continue training for my Marathon in January.

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.