Just run

3 rounds: 15 squats, 15 crossfit pushups, 15 situps, 15 4-count flutter kicks, 16 alternating hip stabilizers, 45 second plank.

Went to grab my cap for a fun run and woke up my youngest in doing so.  There went the fun run.  She finally went back to sleep, but I'll have to make it up later.

Maybe two miles if I'm lucky.  Jogged for 10 minutes to warm up.  Then 20 minutes of 1 minute running and 1 minute recovery walk.  Jogged for 2 minutes to cool down and walked for two minutes before getting in a quick stretch.  Hit up my favorite run site to do this and confined myself to half of the route.  22 minutes of run/jog and 12 minutes of walking really slowly.

Got in a whole 10 pushups and 10 rowers.

My wife was experimenting yesterday with the making of apple fritters.  I was the lucky recipient of her experiments.  While it sure was good yesterday, today out on the trail, I felt every single one of those fritters weighing me down.  One day of pleasure followed by probably a few days of pain.  But they were so good!

Ran down the trail because I love not having to worry about cars.  Wouldn't you know, there was a golf cart on the trail I had to avoid.  It was just the park ranger doing his rounds on the trail.

Averaged about an 11 minute mile.  46:07.32  Coming back really sucked today.  Every one of those hills just begged for me to walk and end the pain.  Glad to have made it out and back today.

3 sets: 16 Squats, 20 pushups, 15 prone rows, 21 situps, 20 flutter kicks, 20 alternating back bridge, 48 sec plank.

Ran it in reverse.  Through in minute on / minute off of running.  Did 10 reps of that.  Jogged back and added in four 10 second sprints for fun.  It just makes you feel like the fastest man in the world when you are sprinting against yourself. 47:20.79

Guesstimate a 20 minute jog as a mile and a quarter.  Jog for 10 minutes to warm up.  Then jog for 50 seconds and increase speed for 10 seconds before returning to jogging pace.  It was a fun run.  I was on pace to get back before my 20 minutes expired so had to extend just a little bit more distance to get my full 20.  It was indeed a fun run.

Prior to running: 

Warm up set: 20 squats, 10 knee pushups, 5 prone rows, 5 rowers, 5 flutter kicks, 5 alternate bridge, plank for 17 sec.

3 sets: 20 squats, 20 pushups, 20 prone rows, 21 situps, 20 4 count flutter kicks, 20 alternate bridge, plank 51 sec.

The numbers don't look so hot, but I just have to keep doing the exercises to get better.  The last time I had the opportunity to work out on my own, I just jogged.  That wasn't good for my run time or pushups or situps.  It was just good for jogging.  Yup.  I could jog anywhere.

No matter which way I run this loop, there are hills to be dealt with.  I just can't escape them.  I was looking to beat my previous time and set a new personal best for this route, but my left knee did not agree with me.  Had to slow down on the uphills.  Threw five 10 second sprints in at the end to finish up.  I need to cut the break time down.

45:28.31

Did a set of situps when I finished.  It was the hardest set of 30 that I ever have done.  My body was just tired and didn't care to do any situps.  What a horrible feeling.

My little one woke up way too early just as I was about to get started.  I just went back to bed with her to try to get her back to sleep.  She didn't but I enjoyed my time with her.

3 sets: 20 squats, 20 xfit pushups, 24 situps, 24 flutter kicks, 24 back bridges, 54 sec plank, 15 swimmers.  The pushups, situps and plank were hard.  Everything else was kind of easy.

Today just was not my day.  I ate way too much last night and felt every bit of it this morning.  In fact, I was ready to just turn around and come home after the first minute on the road.  However, I just kept plodding along with the promising thought that I could slow down even more if I needed to or even start walking.  While the picture in my head was of me effortlessly enjoying a fun run, reality was quite different.  It was painful.

46:42.02 Total time

NTA - 14:38.50

Cape Fear 1/2 Mile Marker - 12:22.19

Trail Start - 5:27.96

Home - 14:13.37

With today being a federal holiday, I was tempted to go into holiday mode especially since it was drizzling rain.  Since I had a bad week of running last week, I decided to get a fresh start this week.

Ran down to the trail.  There were some members from a nearby church out for a morning run on the trail.  We all turned around at the 1.5 mile marker and I just kept going until I got home.  I was grateful for the crosswalk light being red so I could catch my breath for the home stretch.

14:37.19 to the trail start and back across Treetop

15:00.25 (about 1.4 miles) to the 1.5 marker

16:08.74 back to Treetop (I hate those hills!)

12:48.50 Home = 58:34.68 Total run time

Averages out to an 11:43 mile.  Did a set of 10 pushups and 20 situps to kind of loosen up before stretching.

3 sets: 24 Air Squat Combos, 25 pushups (15 + 10 on last set), 15 swimmers, 24 situps, 10 four count flutter/scissor kick combo, 12 back bridge, 54 sec plank

I know I'm resting a little too much.  Takes me about an hour to get through these.  The hardest exercises for me being the pushups, situps and plank.

48:57.98

Jogged to CFR Trail start to warm up.  Did 10 reps of 60 sec on/ 60 sec off which allowed me to reach NTA at the Andover/Ramsey intersection.  I was just plain tired after that and faded on my jog back.  I had to walk a little more than usual coming home.  Threw in 6 reps of 10 sec on/ 30 sec off just for fun.

Today I underestimated my co-worker.  He wanted someone to run with on a 2 miler so that he could get a sub-18 minute time.  He is also older than me.  I told him that we could start together but I would probably catch up to him in the middle.  That is exactly what happened.  We then stayed together until near the end when he just turned on the jets and left me in the dust.  I thought about trying to catch him for only a half second and let that thought go.  He came in at 17:40.  I came in at 17:55.  He didn't even need my help.  I guess it is just cool to have someone else run with you from time to time.

That being said.  I need to add some tempo runs to my training.  I'm too used to jogging which I love.

3 sets: 25 squats, 21 T-pushups, 15 swimmers, 24 situps, 10 flutter/scissor kick, 12 back bridge, 57 sec plank

I was kind of curious this morning.  I changed up my workout to allow me to discover how many pushups and situps I could do.  Unfortunately, the results were not that great.

31 Pushups and 32 Situps.  I could probably do one or two more, but that is pretty much it.  It was very disappointing.  I was sure I would at least hit in the 40s somewhere, but today it was not to be.  Just gotta keep working on it.  Maybe look at how I do pushups and situps.  After resting, added 6 sets of 11 pushups and 11 rowers.