Tuesday 2-21-12

long weekend wrap up

Saturday and Sunday
chilled. let the balance of this cold go away! yeah

Monday
day off from work. yeah.
5 mile run at the lake. fam went walking i ran the outer loop.
8:30 average pace. slow endurance pace. nothing crazy. just get the legs back into it. get the head right again.
-solid. felt good. could have thrown down a bunch more miles at that pace but need to ease the legs back in.. etc.

Tuesday
-i rolled over. hard to get back in the routine and i suckered out. grrrr.
will be back in the groove tomorrow.

peace

Friday 2-17-12

TGIF
-grrrrrr. still coping with congestion,headache and crappyness from flu. wrote this whole week off. will be back at it this weekend and then back in the swing monday.
not sure how i will handle the 5-3-1. maybe make up the 1 week but limit the max weight reps and then go right to the next 5 week. no deload.
gotta kick some more running in as well. good chance to reset and focus on the spring ahead.

Thursday 2-16-12

getting better, but this week has been a wash.
had to get to the office early this am and still feeling the effects of this damn flu/cold whatever.

grrrr...

Wednesday 2-15-12

grrrrrr
still sick. felt a little better last night but woke up just feeling awful.
in office suffering....

Tuesday 2-14-12

sick.
yeah, head cold. sneezing. yuck.....
head packed full. hopefully this will break today.

grrrr!

Monday 2-13-12

grrrr. Monday
busy weekend.
woke up yesterday with a sore throat and spent the day chillin out.

reset the alarm this am as well. will play it by ear tomorrow.

grrrr...

Friday 2-10-12

TGIF
up and out. i snoozed it once.....

warm-up
run 1 mile 7:45
3 rounds
10-deck squats
5-walk outs
10-push ups
-this i think is my favorite warm up now. the deck squats really add to a nice edge. open up the hips, back etc..
-gotta up the run distance and start adding more run type met-cons at the end of the work out.

-added a little shoulder mobility in here as well

Press
8-45
5-75
5-95
3-3-3+
110
125
140-8
-solid reps at 140. they were heavy and the last was hard but solid. no push, no hip drive. solid press. shoulders feeling it. didn't feel as strong as i thought i would.

BBB
superset
10-press @ 80
20-45# overhead walking lunges
rest :30 between rounds
-these were brutal as expected. walking lunges suck but in the right way. solid.

Met-con
6 rounds
30yard tire flip
rest :10 seconds between rounds
-not sure what the tire weighs but used the biggest one. takes about 12-14 flips to get it 30yards.
-good solid finisher

20-glute ham developer sit-ups
-hadn't done these in a while so figured why not.
plyo
foam roll