Thursday 3-1-12

Thursday....
slept in. again. not feeling great, motivation lacking, out of the zone....not sure..

writing this week off? not yet. going to try to recover some of it. get back into the zone.

have Friday and the weekend ahead. been eating clean, haven't been getting enough sleep. that is a factor. stress? probably a factor as well. weather? maybe..

gotta break the cycle and get back on it.

Wednesday 2-29-12

Leap day?
is my flu back? argh. woke up congested and yucky.
stayed up too late last night reading so no surprise the alarm went off a little early but the stuffy head bothers me. grrr..
oh well.

big picture....

Tuesday 2-28-12

grrrr. i rolled over this am.
was out much later than expected at a meeting last night. by the time i got home and got to sleep it was later than i would have liked. oh well.

things happen and we have to be flexible to accommodate.

back on track tomorrow? hopefully.

Monday 2-27-12

Weekend wrap and Monday

Saturday
-worked in the office and didn't get out in the pm. ended up just doing some stuff at home and chilling.

Sunday
-up early. did a little reading, made breakfast with the kiddos and then got out into the chilly sunshine.
3.5 mile trail run. 8:20 average pace. steady. nothing crazy. just getting the legs back.

Monday
-rolled over this am. wasn't feeling so great. got good sleep last night but was not super motivated this am. argh. back at it tomorrow am.

Peace

Friday 2-24-12

tgif!!
warm up
run 1 mile 7:50 pace
3 rounds
10-deck squats
5-walk outs
10-push ups
-sampson stretch

Deadlift-deload
5-5-5
135
165
195
-solid all the way thru. deload so no big deal

BBB
3x8 deadlift @ 165
superset with pullups
11-10-12
-last set of pull ups was 6-3-3. first 2 unbroken
moved thru this quick.

Press-deload
5-5-5
65
85
95
-no issues with any of these

BBB
3x10 @ 80
superset with 20 45# walking lunges
-these were tough. shoulders were burnt and the lunges are just brutal.
-worked thru quick and steady

Met-con
3 rounds
run 800m
30-kettlebell swings
20-push ups
-17:00 on the wall clock
runs were 7:50ish pace. all swings and push ups unbroken. definitely not a sprint but pushed pretty hard. felt solid

foam roll
plyo

little snow this am? WTF?
hope to get in a couple workouts over the weekend. even if they are short runs etc...

peace 

Thursday 2-23-12

rest.
rolled over this am. making it a M-W-F week.
feeling pretty solid after yesterday's effort.
probably should have got up and hit it but still getting back in the groove.

Wednesday 2-22-12

weds and back into the game...

warm up
run 1 mile 8:00 pace
-easy, steady, just opening the legs
3 rounds
5 pull ups
10-push ups
15-squats
sampson stretch/hip mobility
-felt pretty solid warming up. feeling mondays run a little. not sore but not used to the mileage either.

Squat-deload/reload
8-95
5-5-5
120
150
185
-solid all the way thru these.

BBB
3 supersets
10-squats at 150
10-chin ups
-worked thru these quickly. all the chins unbroken. feeling it a little by the 3rd set.

Bench
5-5-5
95
120
145
-easy reps thru this.

BBB
3 supersets
10-bench at 120
8-rdl at 135
-bench was cake. rdl's felt good. may add a little weight to these next week.

Met-con
3 rounds
row 1000m
rest 2:00 between rounds
3:33
3:30
3:31
-felt tired going into these but came out of them feeling good. rounds were solid. pace was solid.

Plyo/Foam roll
-worked a little on the stiffness in the ankles and calves and the soreness in the quads.

back at it tomorrow!