Update

I know I have not posted anything this past week. I have been recovering from a low back injury. I strained something in my low back last Sunday and it tightened up on me on my trip back home last Sunday evening. I have spent the week rolling on a foam roll and stretching. I really believe in using a foam roller when having muscle tightness. It really seems to massage out any muscle spasms and trigger points allowing for faster recovery. I will use the foam roll daily to prevent further injuries and tightness to muscles. I am looking forward to starting back on my routines this coming Monday!

2/9/13 Workout

Today I did another run. 7.5 miles in 1:03:20. It was a great run today...nice and cool out in southern Alabama. Reached my goal for the week...logged 30 miles of running!

2/8/13 Workout

This morning's routine did not consist of any exercises, only running. I ran 6 miles in 51:12. My pace slowed the last 2 miles. I need to continue pushing so pace will stay consistent. I know it is only training, but I try to train to win, got a ways to go and more punishment to endure.

2/7/13 Workout

Good workout this AM. Didn't run as far, but still working on total miles for week. Trying to get 30 in. The workout intervals consisted of one exercise per interval, but had to do As Many Reps Possible in 3 min.
Routine
Run 1.5 miles
Push ups AMRP 3 min (80)
Run 1.5 miles
Supine Pull up AMRP 3 min (25)
Run 1.5 miles
Squats AMRP 3 min (70)

2/5/13 Workout

Today was good routine. Mixed it up a little. I put muscle ups on there to do today...let's just say I attempted 10 with no luck getting all the way up. But I could still feel it working. Going to keep at it til I can do them...never give up or quit attitude.
Routine
Run 1.5 miles
30 squats
10 muscle ups
Run 1.5 miles
30 alt lunges
40 push ups
Run 1.5 miles
20 squat thrusts
20 burpees
Run 1.5 miles
5 45 yd sprints

2/4/13 Workout

Today was pretty tough routine. I gave myself 4 minutes between runs to complete my exercise routine. I was only able to complete the entire exercise routine during first interval. I will try this again later in week to see if can get through another interval completely.
Routine
Run 1.5 miles
20 push ups
20 burpees
10 pull ups
10 toes to bar
Repeat 4 times
Total 6 miles, 80 push ups, 65 burpees, 30 pull ups, 20 toes to bar.

2/2/13 Workout

Ran 5 km this AM...
30 diamond push ups
30 plank jacks
10 toes to bar
Easy day. Preparing for 11-12 mile run tomorrow.