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!

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