Archive for January, 2013

Training Recap 1/20-1/26

Posted in Uncategorized with tags , , , on January 27, 2013 by gregbashore

Sunday 1/20/13
Rest Day

Monday 1/21/13
MORNING SESSION
ENDURANCE
30 min run with hills
AFTERNOON SESSION
STRENGTH BUILDING
Squat
1×8 1×6 1×6 1×6 1×6
Press
1×15 1×10 1×8
Pullups
3×9

Tuesday 1/22/13
AFTERNOON SESSION
BODYWEIGHT
Every Minute for 30 Minutes
3 Pullups
6 Pushups
9 Squats

Wednesday 1/23/13
EVENING SESSION
ENDURANCE
8 miles
7:00 Run (10k pace)
3:00 Walk

Thursday 1/24/13
Rest Day

Friday 1/25/13
MORNING SESSION
ENDURANCE
30 mins with hills
NIGHT SESSION
STRENGTH BUILDING
Deadlift
1×6 1×6 1×6 1×6 1×6
Press
1×7 1×7 1×7 1×7 1×7

Saturday 1/26/13
MORNING SESSION
ENDURANCE
10 Mile Run

Training Recap 1/13-1/19

Posted in Uncategorized with tags , , , on January 24, 2013 by gregbashore

Sunday 1/13/13
Rest Day

Monday 1/14/13
MORNING SESSION
ENDURANCE
3.28 Total Miles (hill sprints thrown in)
AFTERNOON SESSION
STRENGTH BUILDING
Squat
1×8 1×7 1×8 1×7 1×8
Press
1×8 1×7 1×8 1×8 1×7
Pullups
3×9

Tuesday 1/15/13
AFTERNOON SESSION
ENDURANCE
8 miles of
7:00 Run (10k pace)
3:00 Walk

Wednesday 1/16/13
Rest Day

Thursday 1/17/13
MORNING SESSION
ENDURANCE
3 miles with hill repeats
AFTERNOON SESSION
STRENGTH CONDITIONING
21 Rounds
4 Pullups
7 Pushups
10 Squats
* 3-200lb deadlifts every 3rd round

Friday 1/18/13
Rest Day

Saturday 1/19/13
MORNING SESSION
ENDURANCE
10 Mile Run

Training Recap 1/6-1/12

Posted in Uncategorized with tags , , , on January 16, 2013 by gregbashore

Sunday 1/6/13
Rest Day

Monday 1/7/13
MORNING SESSION
ENDURANCE
3.25 Mile Run
EVENING SESSION
STRENGTH
Squat
1×8 1×8 1×8 1×8 1×8
Press
1×8 1×8 1×8 1×8 1×8
Pullups
3×9

Tuesday 1/8/13
EVENING SESSION
BODY WEIGHT/ACTIVE RECOVERY
30 minutes on the minute
3 Pullups
6 Pushups
9 Squats
Everything controlled, and strict

Wednesday 1/9/13
AFTERNOON SESSION
ENDURANCE
8 Miles of
7:00 Run (10K pace)
3:00 Walk

Thursday 1/10/13
Rest Day

Friday 1/11/13
MORNING 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
EVENING SESSION
STRENGTH
Deadlift
1×7 1×7 1×7
Press
1×14 1×10 1×7

Saturday 1/12/13
MORNING SESSION
ENDURANCE
10.25 Mile Run

Posted in Uncategorized with tags , , , on January 9, 2013 by gregbashore

25K Training Starts

Sunday 12/30/12
Rest Day

Monday 12/31/12
MORNING SESSION
ENDURANCE
3.5 Mile Run
AFTERNOON SESSION
STRENGTH
Squat
1×8 1×8 1×8 1×8 1×8
Press
1×8 1×8 1×7 1×7 1×8
Pullups
3×8

Tuesday 1/1/13
Rest Day

Wednesday 1/2/13
AFTERNOON SESSION
ENDURANCE
8 Miles of
7:00 Run (10K pace)
3:00 Walk

Thursday 1/3/13
Rest Day

Friday 1/4/13
MORNING SESSION
ENDURANCE
3 miles of
2:00 Run
1:00 Walk
EVENING SESSION
STRENGTH/CONDITIONING
21 Rounds
3 Pullups
7 Pushups
10 Squats
*pull 200lbs for a triple every 3rd round

Saturday 1/5/13
MORNING SESSION
ENDURANCE
10 Mile Run

25K Training Plan

Posted in Uncategorized with tags on January 4, 2013 by gregbashore

Mike and I are planning on running the Fools Trail Run 25K again this spring so I i thought I would give a little outline of my plans for my training over the next 3 months leading up to the race.

 

Monday
MORNING SESSION
ENDURANCE
Repeats/Interval Run or Recovery Run if I’m feeling beat up
EVENING SESSION
STRENGTH
Squats and Over Head Press

Tuesday
Rest Day

Wednesday
EVENING SESSION
ENDURANCE
Tempo Repeats for 8 miles

Thursday
Rest Day

Friday
MORNING SESSION
ENDURANCE
Recovery Run
EVENING SESSION
STRENGTH
Deadlift workout

Saturday
MORNING SESSION
ENDURANCE
2 hour run ran at easy pace

Sunday-Rest Day

Training Recap 12/23-12/29

Posted in Uncategorized with tags , , , on January 4, 2013 by gregbashore

Sunday 12/23/12
Rest Day

Monday 12/24/12
MORNING SESSION
ENDURANCE
4 Mile Run
AFTERNOON SESSION
STRENGTH CONDITIONING
20 Minutes
3 Pullups
6 Pushups
10 Squats
*every 3rd round do three 200lb deadlifts.

Tuesday 12/25/12
Rest Day
MERRY CHRISTMAS

Wednesday 12/26/12
MORNING SESSION
ENDURANCE
5k Run
EVENING SESSION
STRENGTH
Squat
1×9 1×9 1×9 1×9 1×7
Press
1×9 1×9 1×7 1×7 1×5
Pullups
3×8

Thursday 12/27/12
Rest Day

Friday 12/28/12
MORNING SESSION
ENDURANCE
5K Run
EVENING SESSION
STRENGTH
Deadlift
1×8 1×8 1×8 1×8 1×8
Bench
1×8 1×8 1×8 1×8 1×8
Pullups
1×8

Saturday 12/29/12
MORNING SESSION
ENDURANCE
80 Minute Run