November 11, 2013 running/training

This week I am trying to increase my miles. I am wanting to be around 55-60 miles after Sat. I plan on doing this for 2 weeks then dropping back down for 2 weeks. Going to alternate back and forth for next 2-3 months and see how I improve. So this morning I ran to work, 4.5 miles. During my run I decided to incorporate my sprints into it. I decided I would do 4x1 min sprints with 2 min recovery jog this morning and then again on return run this afternoon. This turned out to be successful for my runs. The sprints I did b/w 6:30-7:15 mile pace and recovery was at 9:30-10 min mile pace. This afternoon I did my return run 4.5 miles with the 4x1 min sprint intervals. Very pleased with this. Eight total sprints and 9 miles of running today.
When I got home from my return run, I grabbed my dumb bells, rope and gloves and walked across street to the park for Tabata workout. I did 3 rounds of this routine. I really like the routine. After the Tabata workout, I did my abdominal routine. I added another set of toes to bar, first was 12 reps, second was to failure at 6 reps. I am going to continue with this exercise. Once I finished my ab workout, I did 10 min rolling on foam roll to massage out some trigger points on my legs. My IT band is really tender and made me almost come to tears. After rolling I did 10 min of yoga poses to increase my flexibility and decrease soreness. Downward dog tears my heels and calves up. I am going to work daily on this. Overall great day! Now rest and prepare for run tomorrow.

November 9, 2013 update

I know have not posted anything since Tuesday. Tuesday in my last run, I realized had to rest. Knowing your body and what it needs to be competitive and reach your goals is a big assest. Over the last year and half of really training, I have learned to listen to my body. If not you can over train which can lead to injuries and prevent results. So Wednesday I rested.
Thursday I got up early and did my HIIT routine. 4 rounds of 2 minute shadow boxing, rest 30 secs, jump rope 1 minute, rest 1 minute, repeat. Workout felt great, but it was raining while worked out, so decided to rest legs one more day.
The rest seemed to pay off. Friday I got up and ran 4.5 miles to work. Kept the pace slow. Completed in 44:11, under 10 min mile pace. That afternoon was different. The run home was great. Sunny and cool beautiful day. I did the return run in 36:22. After the run I did my Tabata routine, did change from towel to a rope on the towel pull ups. Should have bought 3/4" rope, 1/2" rope requires more grip. When done with 3 rounds of the Tabata routine, I did ab workout. Finished off my routine with 20 burpees. Great workout. Felt re-energized after rest days. Then came today's workout. I really was preparing for this today. So this AM I did a 3 hour run/burpee ladder/push ups workout. I ran for the first 1:35:00 which was 10 miles. Stopped did burpee ladder (1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) rest between burpee sets was just long enough to breathe. After I finished the burpees (total 100) I did 25 push ups. This took me right around 18 min. Then I was back off running again for the last 1:07:00. This last run I completed 6.49 miles. I had some pretty good hills to climb on this last leg, bit was feeling pretty good. The last 10 minutes was toughest. My legs were starting to feel very heavy. But I did it. Great accomplishment today! Hope all have a great Saturday! I will! Christmas Festival early part of day. Then football tonight. ROLL TIDE!!

November 4, 2013 training

I was back at it today. Training at 430 AM this morning in the cold. I really enjoy working out in this weather.
This morning I did my Tabata routine. I increased to 25# dumb bells for the curls. That really taxed my biceps today. They are my weakest body part and the one I most want to develop.
I then did my new ab routine. I added couple more abdominal exercises. Man it was tough. The Russian twist and v-ups really kicked my butt.
After my ab routine, I did my 50 burpees. I just set a pace and worked my way through. Killer! Starting to like burpees:-)
This evening I did my sprints instead of this morning. I think it helped my sprints. I did 1.4 miles with the 6 sprints. Felt strong throughout the sprints. 
So overall I had a great workout.
Today's workout
Tabata workout
Elevator push ups
Rest
Pull ups
Rest
Alt dumb bell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat right
Rest
Alt hammer curls
Rest
Pistol squat left
Rest
Rest 1 min b/w rounds. Repeat 3x

Abdominals
Toes to bar 12
Crunches 60
Russian twists 100 (50 each)
V-ups 20
Crunchy frog 20
Straight leg Soldier March 20 each leg
Underhand sandbag toss 15# 20

Burpees 50

Sprints 6x1 min with 2 min recovery
Great routine today!

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 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.

October 28, 2013 training

This afternoon I was able to do my training for the day. This morning was wet and rainy. I am sore from running the Ragnar Relay TN this past Friday and Saturday. Did not realize my abs were as sore until started my workout. I do Tabata routines for my workouts. Today was no different. Only thing was the routine I designed was to work on my biceps more and I forgot to grab my dumbbells to bring to park. Oh well so I changed it up for today to get through my workout. After my Tabata routine I did ab workout. Man were they sore. But was able to push through it. When done with this I did 30 burpees. These are always a blast. Finished my workout today with 4x1 min sprints with 2 min recovery b/w sprints. I was blasted at the ended of this. What a great workout after long weekend of running.

Today's Workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Squats
Rest
Towel pull ups
Rest
Dips
Rest
Pistol squat left
Rest
Rev grip pull ups
Rest
Pistol squat right
Rest
Rest 1 min b/w rounds

Abdominal workout
60 crunches
20 v-ups
10 crunchy frogs
25 Russian twist

Burpees 30

Sprints 4x1 min with 2 min recovery
Stretch afterwards!

October 25, 2013 training/Race day!

Well, I was up early thus morning to get my workout in. Felt great outside this morning, cold 29 degrees. Very refreshing to breathe in that air though, really opens the lungs.
This morning did my Tabata routine and abdominal workout. Pistol squats were a little better today, still having to use poles for balance. The towel pull ups are tough, only getting 5-6 reps in the 20 secs. I will just have to keep pushing. Finished my workout this morning with 30 burpees. These are becoming my new friend!
Now that workout is done, time to finish getting ready for the Ragnar Relay TN. My first run is at 230 PM today. I am excited about this race. Have heard they are a blast to do. Hope everyone has great Friday!
Workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Alt dumb bell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Left pistol squat
Rest
Hammer curls
Rest
Right pistol squat
Rest
Rest 1 min b/w rounds
Abdominals
60 crunches
100 Russian twists (50 per side)
30 burpees

October 23, 2013 training

This morning I only did my workout. I decided not to do my normal 9 mile run, since I will be running the Ragnar Relay on Friday. I got to looking and will be doing 3 runs totaling 17.7 miles in less than 24 hr period. So thought would not run til Friday.
Today I did my Tabata routine. Not as sore today as I was on Mon. Still feeling it in places. But I did the 3 rounds of Tabata routine, followed by abdominal routine and burpees.
I am really looking to improve my back and bicep strength with this routine. The towel pull ups will help me with rope climb in next Spartan, especially since I am gripping the towel with both hand like climbing a rope. I do 2-3, then switch hand placement and go again.
Also during this 4 weeks my core strength and leg strength should improve. Pistol squats are a killer! My balance with them not great so I stand between the poles of swing set with my hands open but touching the poles to help balance.
Gonna add sprints back into my workouts starting next week and will also increase the abdominal work.
Great workout today!
Today's workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Alternating bicep curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Alt hammer curl
Rest
Pistol squat right
Rest
Rest 1 minute between rounds.
After my tabata routine I did a new abdominal routine.
Crunches 60
Russian twist 100 (50 each side)
Finished off my routine today with 30 burpees.
Stretch to cool down.

October 18, 2013 training

Today was last training session before the Spartan Sprint. This morning got up and ran 9 miles in 1:18:12. It was nice to run through my old neighborhood that grew up in down in Mobile, AL. Amazing at how hilly the area is, thought that it was mainly flat until began running it today. Great run!
After my run went up to old park that played football at and performed my Tabata routine. Today only did 3 rounds. Overall great workout.
So now it is time to rest and recover for Spartan Sprint tomorrow. Getting super excited and ready to conquer this race.
Have great weekend and training or racing!
Today's workout
Run 9 miles
Tabata routine 3 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternate lunges
Rest
Jump squats
Rest
Mountain climbers
Rest
Burpees
Rest
Repeat 3x rest 1 min between rounds
Stretches to cool down.

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 14, 2013 training

Today I was back at it training and running. Have 5 days until my Spartan Sprint in MS. I am so ready for this race. Still nervous about climbing the rope, but I will give it my all.
This morning I did 4 rounds of my Tabata routine with the 24# weighted vest. Really amazed at strength I am gaining. Afterwards performed my abdominal/core routine. I increased my crunches to 60 and my plank to 60 seconds.
After drinking my smoothie and packing for work, I headed out on my daily run to work. This morning I ran slower than usual really working on keeping the pace down. Completed morning run in 48:21 a 10:38 pace. Also helps that my backpack was about 10 lbs that I ran with. Monday is always heavier.
The afternoon run was good. Ran little quicker pace. Completed this run in 43:02 a 9:27 mile pace. Total 9 miles for both runs today. After Ragnar in 2 weeks I will increase the distance again.
Today's workout
Tabata Training 4 rounds with 24# vest
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
15 scissors
15 Mason twist
45 sec plank
45 sec side plank left
45 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.
Today was a great day overall. Counting the days down. Happy training!

October 11, 2013 training

So today was my training and running day. This morning I got up and did my Tabata and abdominal/core routine. The routine was great. I did the 4 rounds again, but today did entire Tabata workout with a 24 lb weighted vest. My strength is really improving. It is awesome. Afterwards I did my core routine and was able to increase reps on the Mason twist and scissors. Stretch afterwards for flexibility.
Came back in after workout, drank my smoothie then an hour and 45 minutes later I headed off to work doing my usual 4.5 mile jog. Today I picked up the pace and completed the run in 35:08 a 7:41 mile pace.
This afternoon did not do return run. My coworker made me a birthday cake and was not going to be able to carry the cake while running home.
Overall was awesome day. Now I am a year older and my fitness level continues to improve, look forward to what this coming year of life has to offer.
Today's workout
Tabata Training 4 rounds with 24# vest
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
15 scissors
15 Mason twist
45 sec plank
45 sec side plank left
45 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.

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.

September 30, 2013 training

Today I had a great training session. Normally I do in the morning, but after being up late cause my daughter would not go to sleep, I did this afternoon. It was back to my Tabata training, sprints and abdominal work today. Felt really strong today during the workout. All my reps increased on the exercises. I increased to 10 sprints this afternoon. It was awesome!
Today's routine
Tabata Training 3 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
Then I ran 10x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 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.

September 27, 2013 training

This morning was great workout. Felt lot stronger on my Tabata routine that I did. Abdominal routine was easier, downward dog ab routine still tough but not near as hard to complete the reps as previous 2 days. Sprints were not as fast. My quads are still sore from all the running and workouts. Hopefully with tomorrow's run I will be able to push all the soreness.
Today's workout
Tabata Training 3 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
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 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.

September 25, 2013 training.

Day 2 of my 4 week workout routine. I was extremely sore this morning after Monday's workout and Tuesday's 13.4 mile runs. Took me one round of my Tabata workout to get somewhat loose. Sprints were very rough. After 2nd sprint this morning was able to get more loose and could push harder on the last 6 sprints. I really like this routine. I think it will give me some good results.
This morning's workout:
Tabata Training 3 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
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 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.
Hope everyone has great day training!

September 23, 2013 training

Today I started a new routine for next 4 weeks. It was pretty tough! I decided to change things up a little bit. Going to do some speed work/sprints for the next 4 weeks with Tabata training 3 days a week. Then I will increase my running distance on Tuesday and Thursday to/from work. Saturdays will be my long run days. Looking to build my strength and increase my VO2 along with my sprint ability so have more kick late in races.
Also looking to get leaner during this 4 week period.
Today's workout routine
Tabata Training 3 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
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 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.
Hope everyone has a great Monday!!!

5/28/13 Workout

Great workout this morning. Great morning for interval training. Looks like I have me a workout partner. He returned this morning to workout with me after last Thursday's workout. He said he enjoyed the workout and wanted to keep going. That is a plus.
Back to the workout. This is week 2 of my new routine. Started the morning off with 4 min of jump rope. I try to do some double unders during this time, not very successful yet. Then I ran 6-250 meter sprints with 6-250 meter jog. After the runs it was time for the workouts. Started with my Tabata upper body routine 2x4 minutes with 1 minute rest between sets. Next I did my Tabata lower body routine 2x4 minutes with 1 minute rest between sets. I finished off my workout today with 30 15# sandbag underhand tosses 12 ft high, 6 toes to bar, 2x20 yd duck walks and 2x20 yd lateral bear walk. Stretches to cool down.