Good or not so good workout?
 

I began at around 8:30pm and my workout lasted about 45-50 minutes. I ran/jogged 3 1/2 miles on the treadmill at 3% steepness. Id take few sips of water throughout the workout, I done around 50-60 crunches (had to stop because a muscle in my leg was painfully irritating me). Now im drinking a 16 gram protein shake, the treadmill said 602 calories, but we all know how accurate those are. My question to you guys is do you think I should continue this way of working out, if not please tell me some things to improve.

What are your goals? I think you would be better off doing intervals (on the treadmill or outside)

Agreed. The answer all depends on what you are looking to achieve.

If your goal is to be the next Tiger Woods, I would say you're going about things all wrong.