October 30, 2013 training

This morning I did my Tabata routine, followed by abdominal workout, burpees and sprints. Today it was back to my routine that I designed to do over 4 weeks. Feel like my back is getting stronger. The towel pull ups are tough, but getting 6 in 20 secs now. Pistol squats getting little easier, still having balance issues when doing them.
After my Tabata routine I did my abdominal workout. Abs are getting stronger I can definitely tell, but still have ways to go til I reach my goal.
I then did my burpees. Always tough, but once get into a smooth rhythm I can move through them pretty good.
Finished off with 4x1 min sprints with 2 min recovery. Sprints were better today than Monday. Think I will add 2 more on Fri.
Today's workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Alt dumbbell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Pistol squat right
Rest
Rest 1 min b/w rounds repeat 3x

Abdominals
Crunches 60
V-ups 20
Crunchy frog 20
Russian Twist 25 each side

Burpees 30

Sprints 4x1min with 2 min recovery
Stretch afterwards to increase flexibility and improve my running and working out.

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.

4/5/13 Workout

Today was great! Did not run as far, only 3 today. That is because running half marathon tomorrow. The 3 miles I did was not just an easy jog. I increased my pace on each mile. Started at 8:10 mile pace, mile 2 was 7:09 mile pace, and finished at 6:45 mile pace. Finished workout with Tabata upper body and lower body routine. Now rest and recovery for tomorrow.
Today's workout
Run 3 miles- increase pace each mile
Tabata upper body routine 2x
Tabata leg routine 2x
Stretch

*Tabata routine same as previous post

4/4/13 Workout

Good morning for run. Raining pretty steady with little breeze, making 43 degrees feel little colder. But training had to be done. Did 6 miles in just over 50 min. One more day of training, then race day. Looking forward to attacking the Oak Barrel Half Marathon and setting my PR.

4/3/13 Workout

Today was great to get back training. I took Mon off to recoup from Saturday's run. Tues was worn out from work. Today I changed up my interval. The runs were longer with 2 sets of the Tabata routine between runs.
Today's routine
Run 3 miles
Tabata upper body 2x
Run 3 miles
Tabata leg routine 2x
Stretch

*Tabata upper body: push ups, pull ups, incline push ups, reverse grip pull ups, decline push ups, over hand supine pull ups, burpees, v-push ups. 1 min rest between sets
*Tabata leg routine: squats, static lunge right, squat thrusts, static lunge left, jump squat, mountain climbers, alt lunge jumps, sumo squat jumps

3/30/13 Workout

Today I ran 15 miles. Last long run before my races next 2 weekends. Completed today's run in 2:08:28. Now it is time for mental preparation. Physically ready, training won't stop though.

3/28/13 Workout

Descent workout this AM. More interested in logging miles than the interval exercises. Didn't do as many, but still effective. Brought jump rope back out today. Man it was tough, went from 100 first 2 intervals to 50 the third interval to 0 last one.
Today's routine
Run 1.5 miles
Jump rope 100
8# sand bag toss
Run 1.5 miles
Jump rope 100
Plank 1 min
Run 1.5 miles
Jump rope 50
Bicycles 20
Run 1.5 miles
Knee in and out 20
Flutter kicks 20
Stretch

3/27/13 Workout

Great workout today! Needed it after being off past 2 days...couldn't move in layers needed to stay warm. Not cause of cold, but wind was cutting through all clothes. But anyway...today I added the Tabata upper body routine. Consisted of push ups, pull ups, incline push ups, reverse grip pull ups, decline push ups, DB swing, alternating DB curls, V-push ups. Also did my Tabata leg routine. Alternated between the two every 1.5 mile interval.
Today's workout
Run 1.5 miles
Tabata leg routine
Run 1.5 miles
Tabata upper body
Run 1.5 miles
Tabata leg routine
Run 1.5 miles
Tabata upper body
Stretch

3/23/13 Workout

Great run today. Rolling hills with couple long climbs. Nothing real steep today. Ran 13 miles in 1:47:13. Think I am close to achieving my goal for the half marathon in 2 weeks.

3/22/13 Workout

Another great workout. Another great day with doing the Tabata leg routine. I think next week I will make the upper body workout into a Tabata routine. I will just have to come up with 8 exercises to do using body weight, sandbag and dumbbells. Oh well...back to today. Added a hand over hand bar walk across the 5' pull up bar section. Man that was tough...definitely going to need to work on that.
Today's workout
Run 1.5 miles
Tabata leg routine
Run 1.5 miles
30 push ups
10 pull ups
10 burpees
10 supine pull ups
4 hand over hand 5' bar cross
Run 1.5 miles
Tabata leg routine
Stretch

3/20/13 Workout

Great workout tonight. Very rare for me to workout at night and it be a good one. Another interval workout. Really enjoying this Tabata leg routine.
Tonight's routine
Run 1.5 miles
Tabata legs
Run 1.5 miles
30 push ups
12 pull ups
15 burpees
10 reverse grip pull ups
30 sec plank
Run 1.5 miles
Tabata legs
Stretch

3/19/13 Workout

Good workout this AM. Another 4.5 mile interval training session. Added jumping rope to my intervals, hadn't done in a while...forgot how much cardio is involved.
Today's routine
Run 1.5 miles
50 jump rope
50 jumping jacks
30 hiesman's
50 jump rope
Run 1.5 miles
50 jump rope
4 15 yd bear crawls
15 jump knee to chest
50 jump rope
Run 1.5 miles
50 jump rope
15 single arm kettle bell swings
12 alternating DB hammer curls
50 jump rope
20 bicycles
Stretch

3/18/13 Workout

Great workout today! Next 4 weeks going to be really concentrating on increasing legs strength. 3x week 2 of my interval workouts between runs will consist of a leg Tabata. The Tabata is made up of body weight squats, static lunge left, squat thrusts, static lunge right, jump squats, mountain climbers, jump lunges, sumo squat jump. It was a great routine today. My legs really felt it.
Today's routine
Run 1.5 miles
Tabata legs
Run 1.5 miles
Pull ups 12
Push ups 30
Reverse pull ups 10
Dips 15
Reverse grip supine pull up 8
Run 1.5 miles
Tabata legs
Stretch

3/17/13 Workout

Great run today. Ran a 10 mile hilly course. Completed in 1:20:05. Felt great to beat my goal of 1:30:00. If I keep this pace I will definitely accomplish my half marathon in under 2 hrs that I am running April 6th.

3/15/13 Workout

Nice 6 mile run today. Completed in 51:44 an 8:37 mile pace. Was trying save myself for my 10 mile run this weekend. Looking to complete in under hour and a half.

3/14/13 Workout

Great routine today! Added another 1.5 mile interval. Brought my running back to 6 miles. Pull ups easier today, which is encouraging. I have always believed my back and core to be my weakest muscle groups. So really focusing on getting them stronger.
Routine
Run 1.5 miles
50 push ups
15 pull ups
15 lunges
Run 1.5 miles
15 squat thrusts
20 alt DB curls
15 explosion squats
Run 1.5 miles
10 Spiderman push ups
15 Superman's
100 jump rope
Run 1.5 miles
Stretch

3/13/13 Workout

Brought it again today! Little slower on total time for training. Little sore from last night, but pushed through.
Today's interval routine
Run 1.5 miles
40 diamond push ups
75 jumping jacks
30 squats
Run 1.5 miles
20 dips
20 jump knee to chest
50 calf raises
Run 1.5 miles
6 40 yd 40# 5 gallon bucket carry
20 8# underhanded sandbag toss
20 bicycles
Stretch

3/12/13 Workout

Great workout! Brought it on every exercise and run. Left everything out on training course. 4.5 mile interval training. 1.5 mile runs with 5 min exercise routine in between each interval run. Completed in 48:38
Run 1.5 miles
75 push ups
15 pull ups
25 single leg deadlift
Run 1.5 miles
20 fly push ups
20 supine pull ups
25 air squats
Run 1.5 miles
10 reverse pull ups
15 dips
20 mt climbers
45 sec plank
Stretch

3/10/13 Workout

Felt great to get back out running again. Have been dealing with an extremely tight low back past week that has prevented much activity. Ran 3 miles today. Back seemed to loosen the more I ran. Going to house to roll out on foam roll to keep it loose. Look forward to rest of week.

3/2/13 Workout

Today ran a hilly 6 mile course. Time was 55 min. It was beautiful run this morning with snow on ground and blowing in my face! Need to run more hills with my training. Will make sure to start adding 2x wk to my training.