dan ryan

I did this workout then I did 24 mins on stairs alternating a slow '8' pace for 2 minutes with no hands on bars and alternating punching with 14-18 for 2 minutes to pick up cardio pace Ending workout with 1/2 mile run in 3:30.

May 17 - Run 7.2 miles 1 hour All trail

Run 6.3 miles 50 minutes Stretching/Yoga  45 minutes

Sunday May 15 - REST!

May 14 - long run Ran 11 miles - 1/2 trail 1/2 road - approx. 1:35

I'm behind and will fire off my workouts for the past week Friday - May 13 - no cardio - did weight training - concentrated on forearms Dumbell wrist curls Hold dumbells until exhaustion Dumbell wrist extensions Biceps curl - low weight Finger tip push ups

I went for a longer run on trails for 10.28 miles in just under an hour and half. I felt good - am sore today - I am planning on doing lifting today - focusing on finger/forearm/biceps/triceps. I decided to order the Merrill trail shoes and socks - I will see how they perform.

I am planning to use this website to track my training and preparation for the Worlds Toughest Mudder on November 12 and 13, 2016. As a little background - I am a 39 year old that I would consider to be a fairly good shape. I have history of middle and long distance running - having run a marathon in 2011 but nothing more than a 10K since then. In addition, I am a former wrestler and current youth wrestling coach. I generally workout at the gym approximately 3 times a week for about an hour each time, which varies on scheduling. Sometimes I do 5 and sometimes 0. I generally compete in 1 or 2 obstacle races a year, either Spartan or ToughMudder or both over the past 3 years so I have done 5 so far (3 mudders, 2 Spartans) I will compete in 9 days in the Tough Mudder (Rockford). Today's workout - ran on a treadmill for 1 hour, ran 7 miles at a 8:27 pace throughout the entire time. #wtm2016