1/9/13 Workout

This morning's workout was great! I don't know how I ever ran with 70 extra pounds on my body. Today I did my whole routine with a 24 lb weighted vest. I will never allow myself to get that way again.
Routine Today for time
Run 1 mile
15 air squats
20 mt climbers
Run 1 mile
30 lateral lunges
12 V push ups
Run 1 mile
25 push ups
20 bent rows 30 lb DB
Run 1 mile
20 hanging knee to chest
40 crunches
Total time 51 min
Remember entire routine done with 24# weighted vest.

1/8/13 Workout

Well I had a late workout today! I changed my time to accommodate a friend that was going to workout with me. He was hit or miss with my training for San Francisco. Here lately he has been all misses. I knew that I should not have changed my time to workout but I gave him benefit of the doubt. Never again! For me to accomplish my goals, I am just depending on myself and will not change my routines or time for anyone other than my kids.
Tonight's workout was still good though. 3 miles of running with interval training at each mile.
Routine
Run 1 mile
20 Groucho walks
100 vertical punches in middle stance
Run 1 mile
20 burpees
25 glaciers
Run 1 mile
30 squat front kicks
30 skip knees
Total time 30 min 2 secs

1/7/13 Workout

Today's workout was great. I really enjoy mixing it up with these routines. Today I did my routine for time. These routines not only hit every muscle group, they tax your cardio system. I controlled my running portion on the treadmill, kept me from running each mile too fast. I probably should have picked up the pace on the runs. Next time I will pick up my pace.
Routine Today-total time 51:01
Run 1 mile
30 squats
12 slow push ups (4 sec down, 4 sec up)
20 fast push ups
Run 1 mile
50 Jumping Jacks
20 Leap Frogs
Run 1 mile
20 Kettle Bell Swings
20 Pull ups
Run 1 mile
50' Bear Crawl
50' Duck walk

1/5/13 Workout

Today seemed to be the hardest thing I have ever done. I ran for 2 hours. No mileage goal set, just setting the timer at 2 hours and going. Every time I looked at the watch, seemed like only fraction of the time had gone. Time does not move fast when you want it to. All in all ended up being a great run. Realized during the run that not running as much the last 6 weeks has caused my endurance to decrease some. Really began to fatigue and decrease pace the last 30 minutes. Still great day. I finished!
Workout
2 Hour run
*Ended up with 11.88 miles and a 10:06 mile pace.

1/4/13 Workout

Today I took a page from the Spartan Race WOD. It was a great workout, really got my lungs going. I believe that changing/mixing the routines up daily is going to be fun and more challenging. By doing this my physical and mental results will be greater.
Workout
*Ran 3 miles and at every mile did 30 burpees.

2013 Goals

I know most people make New Years Resolutions. Why? They are intentions that are mainly spoken, but not to often acted upon. I have decided that I won't call mine Resolutions, but goals for this coming year. I plan on running several races throughout the year. I have a goal to do the Iron Warrior Dash in April 2013 which is a 15-20 mile obstacle course run. I have a goal to do the Music City Half Marathon and record my PR for a half. Another goal is to run my first marathon by doing the Marine Marathon in DC in Oct 2013. In accomplishing these goals I will have have accomplished much more, physically and mentally. My last and most important goal is to continue working on being a better parent and father to my girls.

1/3/13 Workout

I have been doing P90X and Insanity over the last 6 weeks, and yes they give me a workout. They have not held my attention like the routines I did before going to San Francisco. So I have gone back to my crazy workout routines. I am feeling today's workout, sorest I have been in a while. I am going to toy with the design some of the next few days, but a new routine will be ready to be done starting 1/7/13.
Today's Workout
Jogged 1 mile 11 min
Combined for 5 min
*Rest
*20 walking push ups
*15 squat jumps
Jogged 1 mile 11 min
Combined 5 min
*Rest
*25 pull ups
*20 Burpees
Jogged 1 mile 11 min
Combined 5 min
*Rest
*30 Glaciers
*20 Spiderman pushups
The 5 minutes was a little long. Could have been 2:30-4 min of combined time. But like I said, I got a to do some tweaking on this routine.