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.