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 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 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!