Referring back, I answered two general yet somewhat broad questions thus far:

1: How do you stay focused to run longer?

2: How do you increase your speed and stamina?

It's all about "The Build Up" and the answers centered around energy, focus, and mentality. There was a little blip about exercise and working out - that will be today's concentration. I'm no personal trainer, though I aspire to become certified one day, but I have some sweet workout routines to help you stay fit, in the zone, burn the calories, and help you stay on your grind. 

As a runner, it's nothing but cardio, but you got to mix it up with free weights, exercise machines, stretching techniques, etc... A lot of cross training to get you to the level where you want to be, not just running!

I come to find it a lot easier for people to work out later in the week than in the beginning. Think about it - we have those weekly morning meetings, stacks of paperwork we have to complete from last week, and you're typically paying bills and running errands (grocery shopping) on Monday's and Tuesday's. From my perspective I see a lot more people working out hardcore and at their meet up groups in the middle-late work weeks. 

My hxc workouts were every Monday, Wednesday, Friday. Now I switched it up to where it's Tuesday, Thursday, and weekends. I get my miles in Wednesday's and Thursday's, running ten+ milers each day, even on Saturday/Sundays. The rest of the day's are light workouts and running outdoors averaging 2-10K's each. 

For the rest of the week and next week I'll be breaking down my work out routines and sharing stories, links, and experiences before I set off for a two week vacation in Cozumel in August.

We've all heard it before! Better make sure you have a well balanced meal plan set and goal set. I won't go in depth into meal plans. My honest opinion is you can eat whatever you please, just in moderation. What it all boils down to is the exercise and physical fitness - staying motivated and IN.

Typical Wednesday:

Pre Run: I usually take an energy supplement, a piece of bread/banana, and drink some water to stay hydrated especially for an outdoor run.  

5-10 minute stretching of the arms, calves, legs, toe touches, back, knuckle cracking. and rotating your arms and head in both directions 10x. 

The Run: It's usually my ten miler and you can view the route here.

*Again, I avoid the treadmill if its a nice day outdoors, go wherever your legs take you, partner with a running buddy or your weekly local meet up group to keep you motivated and leave the iPod behind. 

Post Run: Return to the gym, post stretching, then a quick work on the abs by grabbing free weights (25-35 lbs) and side swipes 10 reps each, and then the dumbbells (10-25 lbs) 10-15 reps each. Finish up with water and weighing myself. And then you pass out! Just kidding, usually dinner time and then a good nights sleep. 

*Quick tip When it comes to weighting yourself, don't think about the number, but rather your physique. That's what's matter, which abs are popping out more and seeing those veins in action! A great tip I picked up from Matt Lisk, author of The Burrito Diet.  

 Thursday repeat.

"Think Fast! Move Faster!"