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.

December 4, 2013

Today was a great training day, eating was not good though. This morning I was to run a 5K for time. I added to that. So I ran the 5K in 22:02. Not a bad time. Could have been faster. Always seems slower when not chasing or someone chasing you as when running a race. When I got to 5K mark, I gave myself 4 min to complete 30 burpees. Oh did it take the 4 min. I finished last burpee, took a couple of breaths and was time to run again. After the burpees I did another 5K run back home. Pace was slower this time. When finished that 5K, I did 7 toes to bar, 80 sec wall sit, 210 sec plank hold, and stretches to cool down.
So today was the halfway point of the 30 burpees 30 days challenge. But I honestly don't know which one I am more proud about, the fact that I have completed 15 consecutive days of doing burpees or the fact that I did a 210 second plank hold. The seconds will continue to increase with the planks and burpees will continue on, so let's see when month is over.
Great day!

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.

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.

Training Day 54

This morning had another good workout. Another day for sprints. I did 4 x 40 sec sprints with 80 sec recovery between sprints. Performed on same road as I did Tuesday. The hills help make the sprints more challenging. The downhill part allows me to work on stride, while working on power and drive for the uphill portion.
After the sprints carried my 2 5 gallon buckets 80 yds x 2. Then performed the same Tabata routine as I did Tuesday 2 x 4 minutes with 1 minute rest between sets. Afterwards did some yoga poses for stretch and cool down.

Training day 52

Just to recap, I have posted the past 2 weeks more with Runkeeper instead of blogger. I have been doing my running. I realized not going to be ready for the marathon in Oct, so going to do the half and push the marathon date to January. This weekend I have a team mud run. First time I have ever done one as a team. Don't know how well I will do having to complete obstacles with teammates. That means I have to slow my pace. This will be my first mud run also since April.
Today I went back to working out and sprint work. I am going to start doing this 2x week. I did 4 x 40 second sprints. I recovered for 80 seconds after each sprint. My sprints were not on a flat track, I sprinted on my road which has a hill in both directions. I would start the sprint downhill and finish the last half with uphill climb. That was every sprint.
After my sprints I carried two 5 gallon buckets of water 80 yards x 2.
Finished my workout today with 2 x 4 min Tabata routines consisting of push ups, squats, spiderman push ups, alternating lunges, shoulder press, db bent rows, alternating db curls, and burpees. Stretch to cool down.
Workout felt great today. Look forward to rest of week.

Training Days 16-22

Hey all! I need to get back into habit of daily posts. But until I do, here is a recap of the past week. I really have began to increase my miles. I totalled 34 miles running for the week and 3.5 miles of moderate-hard hike. I ran one 5K night race. Been a good week overall.
Monday: ran 6 miles in 56:27. Averaged 9:25 pace. Felt really good for first 6 mile run in while. Had some nice hills, nothing real difficult. Only bad thing was I finished 1 mile from home. Got a little off my course. Thought I was going to be able to turn before actually did. But good cooldown walk after run. Stretch when done.
Tuesday: I ran 6 miles in 1.5 mile intervals with 3 min exercise routine at each interval. Great workout this day.
Ran 1.5 miles
Muscle ups til failure 3 min
Ran 1.5 miles
Burpees for 3 min
Ran 1.5 miles
Push ups for 3 min
Ran 1.5 miles
Bridges for 3 min
Stretch
Wednesday: I ran another 6 mile run this morning. Slower pace than Monday. Little sore and stiff from previous 2 days. Completed this run in 59:21, a 9:53 pace. Still glad I got out and ran this morning. Not really worried about pace, just putting in the miles.
Thursday: This workout was inspired by +Lora Zayn. She had posted 2 HIIT routines the past 2 weeks to try, so I thought would try both in same day with 3 mile run intervals. Let me just say after the first interval, my butt was handed to me. I will definitely try this again this coming week. Here is the routine, I allowed 10 min between runs to do the HIIT workout.
Run 3 miles
AFAP (took me 9:35 to complete)
100 push up
100 crunches
100 squats (after this interval was done)
Run 3 miles
AFAP ( 3 rounds 15 reps each)
Overhead Press (alt single arm from ground to overhead total 30 reps per set)
Dips
Cross leg push ups (perform push up then bring one knee to alt elbow then bring other knee to alt elbow, repeat)
Stretch
Did not make it to the 2nd interval, but don't know if would have completed in 10 min. We will see this coming week.
Friday: I ran the 3rd Annual Downtown After Dark 5k in McMinnville, TN that night. Great race, very hilly!! I ran a 23:37 time. Finished 7th overall and 1st in my age group. Not too bad for this race.
Saturday: Hiked 3.5 miles of moderate to hard trails in middle TN. Felt great to just be outside with the weather being nice.
Sunday: Today I ran 10 miles. Course was hilly with some pretty good climbs. I finished today's run in 1:35:49, average 9:35 pace. I wanted to maintain around a 10 min mile pace, so not too bad for today.
Can't wait to see what next week brings. I only have 10 weeks til race day for my Marathon. So the miles and training will continue to increase.
Hope everyone's training continues to go well.

Training Days 8-15

Did not post any last week. So here is recap of last week's workouts. Last Saturday night I ran a 5k that I did not post on. It was the Glo run in Nashville, TN. I don't think I had ever seen that many people at a 5k run. I ran it in just over 25 minutes...took forever to weave myself through the crowds to give myself a good running lane. But overall felt really good about my run...especially being 2nd of the day.
Sun-Tues I spent working on stretching and releasing my plantar fascia that flared up after the Glo run. That sucks more than any thing I have dealt with.
Wed and Thurs I was able to get back to training. I ran 4 miles each day. Heat and humidity biggest things to battle right  now. Kept my pace under 9 min mile for both runs.
Fri I ran 5 miles over a medium hilly course. The run felt great. No issues with plantar fascia. I ran at slower pace.
Saturday morning I did 3 mile run. Very slow pace. Legs were sore from past 3 days of running. Sure did feel good just to run.
Today is rest day with food prep for the week and workout design. I will be back on interval training with my runs. Looking forward to Mon. Hope everyone has great rest of weekend.

Training Day 7

This morning was a great run and routine. I had missed the last 2 days, 1 due to severe weather and the other due to work. But it was great to get back out this AM.
This morning I did a modified version of 'Cindy' from Crossfit. I did interval runs with 5 minutes between runs of as many rounds as possible, 5 pull ups, 10 push ups, 15 squats. I still only did 3 miles but did longer runs for the intervals.
Today's routine
5 pull ups
10 push ups
15 squats
(4 rounds)
1.5 mile run
5 pull ups
10 push ups
15 squats
(4 rounds)
1.5 mile run
5 pull ups
10 push ups
15 squats
(4 rounds)
Cool down and stretch
The 1/2 mile increase was not bad. The workout was tough. In all 60 push ups, 120 push ups, and 180 squats. I will add the other interval to bring it to the full 20 minutes of Cindy.

Training Day 4

Tonight's routine was great. I got done before the storm hit. I added another mile and interval routine to my workout. I was surprised that I was able to do the extra mile without much difficulty. I also increased the reps on burpees and sit ups. Fun fun! Added plank position today. Man!! That was the longest minute ever. Overall I was very pleased with tonight's effort and workout.
Today's workout
20 alt lunges
35 push ups
Run 1 mile
20 burpees
30 sit ups
Run 1 mile
1 min low plank position
15 v-push ups
Run 1 mile
30 squats
15 pull ups
Stretch for flexibility and cool down.

Training Day 3

Today was day 3 of my 13 week marathon training and I should say 15 week training for Spartan Sprint. I waited until late this evening due to the heat. It was 94 when got of work, but in upper 80's when I decided to workout at 745 PM. Started raining pretty steady about 1/2 mile before finishing my routine. It felt good to do the burpees in the rain. Instead of climbing a rope today, I climbed a 15' pole at the playground where the 1 mile mark is. That was just as hard as climbing a rope.
Today's routine
15 hammer pull ups
35 push ups
Run 1 mile
3 15' pole climb
20 flutter kicks
Run 1 mile
15 burpees
15 pull ups
Stretch to cool down and increase flexibility!

Training Day 2

This afternoon I did day 2 of my 13 week marathon training. Did another interval training routine. Stayed at 2 miles with the run. Won't take me long to get my distance back up. The run felt great. Burpees still suck, but I will keep them in my routine cause of all the benefits. I did do 12' climbs, now that is tough. I really need to learn technique on how to climb a rope.
Routine
2 12' rope climbs
35 push ups
1 mile run
15 burpees
25 sit ups
1 mile run
30 squats
15 pull ups
Stretch to cool down

Training

I have 13 weeks til I am to run my first marathon. I know I can run 15 miles, but the last month of training has been terrible. I got away from everything that got me to where I was at end of May. All of that changed today.
I have decided yo return to the interval training. I can run my miles while working out the way I really have come to enjoy. So from here out, whether it be 6 mile runs or 18 mile runs, there will be some form of interval routine mixed in at various distances.
Today's workout
30 8# sand bag tosses 12-15' high
30 push ups
Run 1 mile
15 burpees
25 sit ups
Run 1 mile
30 squats
15 pull ups
Stretches to cool down. This is going to be the most important thing I can do. Especially to help keep my plantar fascitis from bothering me.

6/4/13 Workout

Another good morning! Even though breathing still little compromised from the sinus infection. Today was interval training. Screwed up on the distance for recovery jogs, forgot to change distance, so they were shorter than I was expecting.
Started the morning with 4 minutes of jump rope. Getting better each week. Afterwards I did my sprint intervals. Today was 6-400 meter sprints under 5K pace (6:45 min/mile and faster per sprint) with 6-250 meter recovery jogs. The recovery jogs were to be 400 meters as well...but I did not change my recovery distance on my watch. But it was all good.
After my sprints performed my 2 Tabata routines. Started with the upper body Tabata 2x4 min with 1 min rest between sets. Then did 2x4 min lower body Tabata with 1 min rest between sets. Finished today's workout with 8 toes to bar and stretches.
I still have my 30 day ab challenge, push up challenge, and push up challenge to be done this evening. Also have sandbag tosses, duck walks and bear crawls tonight... yay!

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. 

5/23/13 Workout (PM)

Awesome workout tonight! Interval training! Love it, love it love it! I had a buddy go with me tonight to try out what I do...he thought he was in better shape until did my routine. Hope he continues to join me, would love to have someone to push to make both of us better.
Tonight was interval training. After 4 min of jumping jacks, we did the sprint intervals. Tonight was 6-250 meter sprints with 6-250 meter jogs for recovery. Tonight I covered 3.0 km. After ther sprints came the fun stuff. We did my Tabata upper body routine 2x4 min with 1 min rest between sets. Then the Tabata leg routine 2x4 min with 1 min rest in between. Tonight did more reps per 20 sec exercise due to having someone to be pushed by. Even though he did not do.as many reps, it caused me to push harder.
After the interval training, performed 30 underhand sandbag toss 10-12 ft high. Then did 6 toes to bar...those kick my tail every time! Ended with 2x20 yds duck walk and lateral bear crawl. Stretch to cool down. Sure was great to have a partner to workout with.  Hopefully did not run him off after tonight.

5/21/13 Workout

Great, great morning! Today was interval training. Weather was warm and humid. I sweat my butt off this morning, nothing was dry. Love it! Calf held up great during the sprint intervals!
Began my routine with 4 minutes of jump rope. Attempted to do some double unders but that was a bust. After jumping rope ran 6-250 meter sprints with 250 meter jog to recover. Completed little over 1.5 miles.
When I was done with my sprints grabbed a pair of 25 lb dumb bells and a 15 lb sandbag from my car and headed to my workout area. I started with my new Tabata upper body routine (fly push ups, switch grip pull ups, dips, pull ups, alt db curls, shoulder press, bent over rows, spiderman push ups) 2x4 minutes with 1 minutes rest in between. Switch grip pull ups, I changed my grip every 4th pull up. Next I performed my new Tabata leg routine (alt lunges, jump knee to chest, bridges, calf raises, leap frog hops, glaciers, speed skater squat right, speed skater squat left) 2x4 minutes with 1 min rest between sets. Then I performed 30 underhand 15# sandbag tosses, 6 toes to bar, 2x20 yd duck walk, 2x20 yd lateral bear walk. Finally ended with the ab challenge routine, 20 sit ups, 8 crunches, 8 leg lifts, 12 sec low plank. Stretch to cool down.
Lots of abdominal/core work involved in the next 4 weeks. Routine was awesome though and felt greag when done. If you want some strong legs, duck walk. Never thought much about when was a child, but it takes lots of lower body strength to squat to the ground and walk that way. Hope everyone has a wonderful Tuesday!

5/9/13 Workout

This morning had a great workout. Feel like my calf is almost 100% after the treatments I have done. Sprints were a little stronger. Must have had a quicker recovery pace as well, cause I was gassed on my last sprint and recovery jog.
I did 4 min jump rope warm up, which is improving, I did my sprints 10 x 30 sec sprint was followed by 90 sec jog. I was able to do 2.67 miles this morning. Next I did my Tabata upper body routine 2x4 min with 1 min rest between sets. Then I did the Tabata leg routine 2x4 min with 1 min rest between sets. Finally I did 4 x 20 yds bear crawl and stretch to cool down.

5/7/13 Workout

All I can say is, so freakin glad that it is not raining this morning and sky is clear. Today's workout was like being in an obstacle course race though. The ground was holding onto the rain the past 3 days. Still a great workout today no matter how wet and cold it was.
This morning added 2 more sprints to my intervals. Now I am doing 10 30 sec sprints. I am not a 100% yet with the calf so I would say my sprint is about 80-85% max effort. So after 4 min jump rope warm up, which is improving, I did my sprints. Each 30 sec sprint was followed by 90 sec jog. I was able to do 2.57 miles this morning. Next I did my Tabata upper body routine 2x4 min with 1 min rest between sets. Then I did the Tabata leg routine 2x4 min with 1 min rest between sets. I did not do the bear crawl or the crab walk today, nor did I have my buckets for farmers walk. I will add them back on Thursday. Stretch afterwards to cool down.

5/2/13 Workout

Great morning! I can definitely tell I am getting stronger. I was able to do more pull ups. My sprint intervals still around 2 miles, was hoping to improve on that. Next week it will be more, cause the number of sprints increases. Also the farmers walk is not as difficult, I can get through 3 without struggling with grip. So overall improvements.
This morning started with 4 min of jump rope. Getting a lot better with this. Afterwards did 8 sprints at 30 secs with 90 sec jog to recover.
Then came my workout routine. Started with Upper body Tabata routine(push ups, pull ups, incline push ups, reverse grip pull ups, decline push ups, over hand supine pull ups, burpees, v-push ups) 2x4 min with 1 min rest b/w sets. Then did Tabata Leg routine(air squats, static lunge left, squat thrusts, static lunge right, jump squats, mt climbers, alt lunge jumps, sumo squat jump) 2x4 min with 1 min rest. Then did 2x20 yds bear crawl, 2x20 yds crab walk and 4x50 yds farmers walk with 5 gallon buckets of water. Stretches to cool down.