September 30, 2013 training

Today I had a great training session. Normally I do in the morning, but after being up late cause my daughter would not go to sleep, I did this afternoon. It was back to my Tabata training, sprints and abdominal work today. Felt really strong today during the workout. All my reps increased on the exercises. I increased to 10 sprints this afternoon. It was awesome!
Today's routine
Tabata Training 3 rounds
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
Then I ran 10x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 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.

September 27, 2013 training

This morning was great workout. Felt lot stronger on my Tabata routine that I did. Abdominal routine was easier, downward dog ab routine still tough but not near as hard to complete the reps as previous 2 days. Sprints were not as fast. My quads are still sore from all the running and workouts. Hopefully with tomorrow's run I will be able to push all the soreness.
Today's workout
Tabata Training 3 rounds
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
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 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.

September 26, 2013 running

Today was another running day. I did my usual run to work and home. My plan was 6 miles in the morning and 6 this afternoon. I took the same route this morning as I took Tuesday morning, so I was got the 6 miles in. This afternoon was different story. I tried another route to see how it was. But miscalculated again, but under calculated. Instead of the 1.4 miles over this afternoon, I was a mile under. Oh well.
I did have pretty descent pace this morning. I was not as sore as Tuesday morning. I did the 6 miles this morning in
49:33 an 8:10 pace. First mile seemed a little slow, but I got in to a rhythm and felt great.
This afternoon I ran back home. I took a different route. The course I ran seemed to have a long climb this afternoon. Never thought would top hill. I completed the 5 miles in 43:03 with 8:29 pace. Looking at the breakdown, my time got slower with the climb and distance.
Overall I had good day of running. Saturday plan on running the course I will be doing in the half marathon the next weekend. Look forward to rest of week.

September 25, 2013 training.

Day 2 of my 4 week workout routine. I was extremely sore this morning after Monday's workout and Tuesday's 13.4 mile runs. Took me one round of my Tabata workout to get somewhat loose. Sprints were very rough. After 2nd sprint this morning was able to get more loose and could push harder on the last 6 sprints. I really like this routine. I think it will give me some good results.
This morning's workout:
Tabata Training 3 rounds
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
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 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.
Hope everyone has great day training!

September 24, 2013 running

Today was my running day. I ran to work and home. I increased my distance today. I went from 4.5 to 6 miles per run. This morning I was pretty sore  from yesterday's workout. It took a little time this morning with the run for me to loosen up. But after I got loose I ended up with pretty good time. Completed the run in 52:52. This course had an extra hill that I had not run before and it was tough.
This afternoon's run was even more interesting. I had become more sore as day went on. So it took longer to get loose with this run. I also took a completely different route home. This route ended up being further than expected. I ended running 7.4 miles in 1:06:48.
So today I have totalled 13.4 miles. Over all was a great day! I look forward to rest of the week.

September 23, 2013 training

Today I started a new routine for next 4 weeks. It was pretty tough! I decided to change things up a little bit. Going to do some speed work/sprints for the next 4 weeks with Tabata training 3 days a week. Then I will increase my running distance on Tuesday and Thursday to/from work. Saturdays will be my long run days. Looking to build my strength and increase my VO2 along with my sprint ability so have more kick late in races.
Also looking to get leaner during this 4 week period.
Today's workout routine
Tabata Training 3 rounds
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
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 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.
Hope everyone has a great Monday!!!

WCA 5K

This morning I ran a 5K race in Winchester, TN. Did not know if we would even run today. When woke up it was pouring down rain. That was not stopping this race.
The race was ran on a good course. The course had some good hills on it. It was an out and back through a neighborhood. Couple places had standing water due to the amount of rain through the night.
There was not many people at this race. Think lot of it due to weather. So as I looked around this morning before start, I decided I was going to go out fast a strong and try to win this race. I started out pretty good, was under 6 min pace for the first half mile, then dropped as we approached the hills. First mile was 6:38. At that point glanced back and had 1 person about 1/10 of mile or so behind me, but by time we came out of climbs and made a couple of turns I looked back again and it was just me and the police escort. Mile 2 was slower at 6:45, but was able to pick up my pace for mile 3 was 6:32. I picked up my pace even more for the 1/10 mile sprint to the finish with the last 40 yards up hill to the finish line.
I ended up winning this race today. I finished with a new PR of 20:35. Only disappointment was that I wanted to finish at 20 min or under, but I will take it!