Archive for March, 2012

Training 3/29-3/30

Posted in Endurance, Life, Strength, Training on March 31, 2012 by gregbashore

Thursday 3/29/12
AM SESSION
ENDURANCE
30:00 Run
*Woke up with the lower back still feeling tight, but after some stretching and a warmup it actually loosened up. I did push the pace and there was no real effort on this run, just wanted to test the back and get some bllod flowing. It didn’t feel to bad. Noticed it alittle the last 5 minutes or so, but nothing that hurt or caused pain.
PM SESSION
CONDITIONING
15 Rounds NOT FOR TIME
5 Pullups
10 Pushups
15 Squats
*Back felt pretty good today, so after a long warmup I decided to just hit some bodyweight movements and let the back stretch out. It felt good, got the blood flowing and let me work on my range of motion with my back. Ready for a rest day tomorrow, long run Saturday, and hit it hard next week.  

Friday 3/30/31
Rest Day
*Back feels better and better each day. I’m hoping today’s rest day will and not touching weights until Monday or Wednesday will have the back feeling 100%. 

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Training 3/27-3/28

Posted in Endurance, Life, Strength, Training on March 29, 2012 by gregbashore

Tuesday 3/27/12
AM SESSION
ENDURANCE
3 Mile Run
*Still feeling a little beat up and sore from really pushing the effort of Sundays run, so I just got out and loosened things up and just enjoyed the nice cool weather.
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×3
Press
1×4 1×4 1×4
*no energy today. Got in, hit my required reps, got out. Ready for a deload.

Wednesday 3/28/12
Rest Day
*Lower back is beat up, stiff and sore. I’m read to deload next week. I’m switching back to 5/3/1 for the long haul. I’ve always followed Wendler’s principles and always seem to go back to him and 5/3/1. Well now I’m making the switch for good. And I’m looking forward to his regular deloads that are programmed in. I have a have a habit of skipping them if they aren’t programmed in the routine. Enough of being way SOV. Time to move NOV.

Training 3/25-3/26

Posted in Endurance, Life, Strength, Training on March 27, 2012 by gregbashore

Sunday 3/25/12
AM SESSION
ENDURANCE
10 Mile Run
*Was able to get out early before the day really got started and get my run in. Still haven’t decided which race I will be doing this year (the 2 choice are the Dances With Dirt 50K, or the Chicago Half) and the real training for that won’t start much before June anyway. So still just trying to slowly build up distance and volume. 

Monday 3/26/12
Rest Day
*Very much need. Feet and legs are sore today so besides the walking I do at work, I don’t plan on doing much of anything physically active today.

My little man getting a run in, just like Daddy.

Training Recap 3/18-3/24

Posted in Endurance, Life, Strength, Training on March 25, 2012 by gregbashore

Sunday 3/18/12
Rest Day

Monday 3/19/12
AM SESSION
ENDURANCE
:30.00 Run
PM SESSION
CONDITIONING
15:00
3 Squats (50% training max)
6 Pullups
9 Pushups
*this is not done balls to the wall crossfit style. Rounds aren’t counted and each rep is focused on form. Move through at own pace.

Tuesday 3/20/12
Rest Day

Wednesday 3/21/12
AM SESSION
ENDURANCE
5:00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×10
Bench Press
1×5 1×5 1×5

Thursday 3/22/12
Rest Day

Friday 3/23/12
AM SESSION
ENDURANCE
3 Miles
PM SESSION
STRENGTH
Squat
1×3 1×3 1×5
Chinups
1×5 1×5 1×8

Saturday 3/24/12
Rest Day

Training 3/11-3/17

Posted in Endurance, Life, Strength, Training on March 17, 2012 by gregbashore

Sunday 3/11/12
AM SESSION
ENDURANCE
60:00 Run
NOON SESSION
ENDURANCE
26:00

Monday 3/12/12
Rest Day

Tuesday 3/13/12
AM SESSION
ENDURANCE
3.5 Miles
PM SESSION
STRENGTH
Squat
1×3 1×3 1×6
Chinups
1×5 1×5 1×5

Wednesday 3/14/12
Rest Day

Thursday 3/15/12
AM SESSION
ENDURANCE
3 Miles
2:00 Run
1:30 Walk
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×13
Press
1×4 1×4 1×8

Friday 3/16/12
Rest Day

Saturday 3/17/12
AM SESSION
ENDURANCE
10 Miles

Posted in Endurance, Life on March 15, 2012 by gregbashore

“After the self-congratulation and inevitable crash, the focus must return along with the relentless forward movement-there can nothing else”
-Marshall Ulrich

Training Recap 2/26-3/10

Posted in Endurance, Life, Strength, Training on March 12, 2012 by gregbashore

Sunday 2/26/12
AM SESSION
ENDURANCE
40:00 Run
PM SESSION
ENDURANCE
42:00 Run

Monday 2/27/12
Rest Day

Tuesday 2/28/12
AM SESSION
ENDURANCE
5:00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×14
Press
1×4 1×4 1×8

Wednesday 2/29/12
Rest Day

Thursday 3/1/12
AM SESSION
ENDURANCE
5K
PM SESSION
STRENGTH
Squat
1×3 1×3 1×8
Chinups
1×5 1×5 1×5

Friday 3/2/12
Rest Day

Saturday 3/3/12
AM SESSION
ENDURANCE
9.5 Mile Run

Sunday 3/4/12
Rest DaY

Monday 3/5/12
AM SESSION
ENDURANCE
4 Rounds
7:00 Run
3:00 Walk
4.5 Miles
PM SESSION
CONDITIONING
Lots of pullups, pushups, squats

Tuesday 3/6/12
Rest Day

Wednesday 3/7/12
AM SESSION
ENDURANCE
3.5 Mile Run
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×13
Bench Press
1×5 1×5 1×5

Thursday 3/8/12
Rest Day

Friday 3/9/12
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Squat
1×3 1×3 1×3
Pullups
Lots of sets and reps

Saturday 3/10/12
Rest Day