Archive for April, 2012

Training Recap 4/26-4/30

Posted in Endurance, Life, Strength, Training on April 30, 2012 by gregbashore

Thursday 4/26/12
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
CONDITIONING
15:00
3 Squats (50% training max)
6 Pullups
12 Pushups
*find a pace and stick with it, focus is always on form and quality reps, not quanity.

Friday 4/27/12

Rest Day

Saturday 4/28/12
PM SESSION
ENDURANCE
2 Hour Run

Sunday 4/29/12
Rest Day

Monday 4/30/12
AM SESSION
ENDURANCE
30 minute run
*Nice easy relaxing, run this morning. Enjoyed every minute of it.
PM SESSION
STRENGTH
Deadlift
65%x5 75%x5 85%x5
Press
70%x3 80%x3 90%x3
*Just a get in, hit my weight and rep kind of day today. Nothing fancy, just doing the work.

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Training Recap 4/24-4/25

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

Tuesday 4/24/12
AM SESSION
ENDURANCE
3.5 Mile Run
*This was a surprise, I didn’t expect to run this in the time I did. I never felt in a grove and it just felt off and horrible the whole run.
PM SESSION
STRENGTH
Deadlift
75%x5 85%83 95%x1
Bench Press
70%x3 80%x3 90%x3

Wednesday 4/25/12
Rest Day

Training Recap 4/20-4/23

Posted in Endurance, Life, Strength, Training on April 23, 2012 by gregbashore

Friday 4/20/12
AM SESSION
ENDURANCE
3 Miles
3:00 Run
2:00 Walk
*Felt really good this morning and was able to hold a good pace and effort on each repeat.
PM SESSION
STRENGTH
Squat
75%x5 85%x3 95%x1
Chinups
85%x5 90%x3 95%x1
*Felt very good this session, ready to deload my squat and reset my training max to work up to another PR 

Saturday 4/21/12
Rest Day
*Going to Wrigley for the Reds/Cubs game. 

Sunday 4/22/12
AM SESSION
ENDURANCE
2 Hour Run
*Felt pretty solid during this run and over the next 2 months leading up to my race I hope to increase it by an hour each month. Meaning, I hope to be at 3 hours by the end of May and close to 4 hours by the end of June. Not sure if this is doable, but it’s what I have planned for right now.

Monday 4/23/12
Rest Day
*Feet are tender and the left hamstring is a tad sore, but overall I feel good and loose this morning, but I am defiantly looking forward to my rest day. 2 weeks out from full on race training.

Dances With Dirt 50K

Posted in Endurance, Life on April 19, 2012 by gregbashore

I am officially signed up for the Dances With Dirt 50K ultra-marathon in Baraboo, Wi. on July 14th. I have my training all planned out and I am ready to race the my farthest distance to date.

http://www.dwddevilslake.com/

 

Training Recap 4/18-4/19

Posted in Endurance, Life, Strength, Training on April 19, 2012 by gregbashore

Wednesday 4/18/12
AM SESSION
ENDURANCE
30:00 Run
*Started out the same way I’ve started out all runs lately, feeling sore and tight. But, just like all runs lately, my legs loosen up, I find my grove and settle into a nice relaxing half hour stroll through the moonlit prairie path with its nice cool, crisp spring air.
PM SESSION
CONDITIONING
10.9.8..3.2.1 reps NOT for time
Deadlift (50% training max)
Bench press (50% training max)
*Did not enjoy this workout, and not because it was tough, but because it wasn’t and I felt it a waste. I’m sticking to pure strength work and letting my running handle my conditioning
**I finally have a race I’m signed up for and am excited to be running my first ultra marathon. I will be running the Dances With Dirt 50K in Baraboo, WI. On July 14th. The next few weeks will be spent slowing increasing my long run mileage with full on race training starting Sunday, May 6th. I am both excited and nervous, but ready to step up to the challenge.

Thursday 4/19/12
Rest Day

Training Recap 4/15-4/17

Posted in Endurance, Life, Strength, Training on April 18, 2012 by gregbashore

Sunday 4/15/12
Rest Day
*Sore through the hamstings and feet today. Glad it’s a rest day. Did go on a walk which helped loosen things up a bit. 

Monday 4/16/12
AM SESSION
ENDURANCE
3 Miles of
1:00 Run
1:00 Walk
Time-26:55
*This was a good workout even though I felt somewhat beat up during my warm-up. Loosened up good and was able to maintain a sub 6min/pm pace on the runs
PM SESSION
STRENGTH
Squat
70%x3 80%x3 90%x3
Chinups
80%x3 85%x3 90%x3
*Good session today, I have one more wave in this cycle of squats and then my training max will be reset. 

Tuesday 2/17/12
Rest Day
*Feel good today, ready to train tomorrow.

Training Recap 4/11-4/14

Posted in Endurance, Life, Strength, Training on April 15, 2012 by gregbashore

Wednesday 4/11/12
Rest Day
*Sore, tired and glad I had a rest day today. 

Thursday 4/12/12
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
*Started out feeling tight and sore, but was able to negative split each round. Not where I would like to be with this, but I was very happy with how I felt afterwards, compared to how I felt to start. 
PM SESSION
STRENGTH
Deadlift
70%x3 80%x3 90%x3
Press
65%x5 75%x5 85%x7
*Just felt out of it today. The deadlifts didn’t feel to bad, but the press felt horrible and week. This would normally be the point in training where the old me would change it up and try something different. But, I’m staying the course this time and taking the bad days with the good. Numbers wise it was a good day, body wise it was not. 

Friday 4/13/12
Rest Day

Saturday 4/14/12
AM SESSION
ENDURANCE
1 hour 45 minute run
0-60mins keep heart rate between 150-155bpm. 60-90mins keep heart rate between 155-160bpm. 90-105min go as hard as you can.
*Used my heart rate monitor for the first time to try and keep me from using up to munch energy early in my run and to help work on building an aerobic base. I absolutely loved this run and will be incorporating the heart rate monitor more in my longer runs to help control my pace.