Run Day

Posted: November 14, 2017 by ironcop in Uncategorized

Since I’m still a little sore after the Ozark 100, today we just ran a nice easy 4 miles.  Pace yourself.



Posted: February 1, 2017 by ironcop in Uncategorized

Hard workout today. 

 35 seconds work, 10 seconds rest of: Wall sits, push-up with a kettle bell row, Roman twist with medicine ball, goblet squat, kettlebell swings, side plank, body squat with medicine ball toss, bicycle sit-up, and run.  Repeat this three times

Tabatta today

Posted: January 27, 2017 by ironcop in Uncategorized

Today was a simple workout.

8 rounds of 20 seconds on, 10 seconds off, rest one minute then repeat with a new exercise.

We only did for exercises; push-ups, body squats, sit-ups, and burpees.



Medium distance run

Posted: January 24, 2017 by ironcop in Uncategorized

Today, go for a run for about 10-20 minutes longer than you do normally.  Push yourself on this run.  You want to strive for a heart rate which is at 70% of your maximum heart rate.


2016 Recap

Posted: December 31, 2016 by ironcop in Uncategorized


2016 wasn’t the busiest race year, but it was definitely a successful race year with two huge International races completed.  In February, I was one of six finishers at the Fuego Y Agua Survival Run Nicaragua and in November, I was one of four finishers at the Fuego Y Agua Survival Run Australia.  Both races were brutally difficult but extremely fun.  Having finished both races, I have become the only person that has finished all three Fuego Y Agua Survival Runs as I finished the American version, Hunter Gatherer, in 2014.

So in 2017 I am resolving to be more active with this site by keeping everyone updated more often.  I hope to solicit some sponsorship as I believe I could be a good sounding board for the products I love and use.

Thus far, I am hoping to run the Barkley Marathons in April but I have already signed up for Kettle Moraine 100 in June and Ozark 100 in November.

Lets all take a vow now to become more active in 2017.  Let’s move more and enjoy life to the fullest.  I’ve lost two Grandfathers this year which makes you realize how precious our time on Earth is and how we need to live life to the fullest.

Here’s to a great New Year!


Today’s Workout

Posted: October 8, 2015 by ironcop in Uncategorized

We worked on speed today.

After an active warm-up for about 10 minutes; light jog, high knees, butt kicks, etc. we jogged about 3/4 mile to get completely warm and loose.

We then began 1/4 mile sprints.  The goal was to get to your aerobic threshold, but not get anaerobic.  You know you have gotten to an anaerobic state when you are breathing so hard you can’t catch your breath.  The aerobic threshold is pushing the limits but still being able to get oxygen to your muscles.

If you want to run 1.5 miles in 9 minutes or less, you should strive to complete each 1/4 mile sprint in 1:30 minutes or less.

At the end of the first 1/4 mile sprint, immediately and without rest, we did 30 pushups.  Then we rested for about 2 minutes.

At the end of the second 1/4 mile sprint, immediately and without rest, we did 25, four count flutter kicks.  2 minute rest

At the end of the third1/4 mile sprint, immediately and without rest, we did 12 Burpees.  2 minute rest.

At the end of the fourth 1/4 mile sprint, immediately and without rest, we did 30 bicycle sit-ups

We finished up with a light 100 yard jog and stretching.

Today’s workout

Posted: October 7, 2015 by ironcop in Uncategorized

In order to be more active on my site, I will be posting the daily workout for the recruits.

Today we had a station workout with no breaks in between stations.  Each station lasted about one minute before immediately moving onto the next.  When all nine stations were complete, we took a two minute break.  We did this twice.  The stations consisted of:


Scissor kick jump up

Jumping Jacks




Flutter kicks


50 yard hill sprint

Have fun 🙂