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 3, 2014 training

Today was a great training day. I had to go back to gym to run on treadmill again. But it was better today. I ran another 5k today. Ran my first 2 miles at 8 min mile pace and the final 1.1 at 6:15 mile pace.
After my run I did the following workout routine:
15 pull ups
5 burpees
Rest 30 sec
10 pull ups
10 burpees
Rest 30 sec
5 pull ups
15 burpees
Then 2x5 hand stand push ups, 100 crunches, and 200 push ups.
So I got my 30 burpees in again today. Hand stand push ups were tough. I can't go that deep yet. I want to get stronger at these.
Looking forward to tomorrow so I can get a long run in. Have great night.

January 1, 2014 training

So today I have posted my goals for the year and about my race. Today's training was good as well. I did 2x5 handstand push ups, 30 burpees and 1 min plank. This is also day 1 of 365 days of 30 burpees. With the 5K race and the training I did, feel like I have had a great day. The training picks back up tomorrow and will be pretty intense for next 2 months.

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 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 12, 2013 running

Today I was my running day. What am I saying...everyday is running day for next 2 weeks. This morning my run was pretty chilly. Showed 46 and felt like 41, well it felt colder. Especially with the light misting rain I ran in. The run was just a regular run, no sprints. Completed the 4.5 miles in 40:13 an 8:56 mile pace.
This afternoon's run was not chilly, it was cold. The wind was blowing pretty hard on run home and it blew right in my face for about 3.5 miles of the run. Temp this afternoon was 36 but felt like 29 according to weather channel. Whatever! It felt like 20. I completed the return run in 40:44 a 9:04 mile pace.
After getting home I spent 25 minutes on foam roll and doing some yoga poses to increase flexibility. My IT bands has some really good trigger points in them. I want to cry when rolling on them. The yoga poses are very basic, but I can feel the stretches. Think this will really help my running. Hope everyone had 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.

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 5, 2013 running

This morning slept in little longer than normal. Think time change still effecting my body somewhat. So for the morning I ran 4.5 miles to work. I kept a slow pace. Still trying to stay slower with my runs. Today I did my run in 44:12 a 9:49 pace. This afternoon I had a bad run. About 2 miles into my run, I lost all energy. This has happened before, but been a long time since. Tells me I need to add little more to my eating. I did manage to run the last mile after 1.5 miles of walking. So tonight I will eat little more and be back at it tomorrow. 

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 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 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 15, 2013 running

Today was my running day. Instead of splitting it up today, I did all at once. This morning I ran 9 miles. Course was fairly hilly, some of the same route I ran for the half marathon. I completed my run today in 1:25:57 a 9:28 mile pace. Stretches after my run to cool down and increase flexibility.
Today during my run I wore one of the yellow vest with the Ansi II reflective strips. I learned it doesn't matter what you wear, people don't respect you when running. There was no telling how many cars passed me without getting over any and flew passed. Next time going to have my head lamp in to see if that helps.
Hope everyone has great day!!

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.