BECOMING COWBOYS

Training Recap 5/20-5/24

gregbashore — Thu, 24 May 2012 21:46:19 +0000

Sunday 5/20/12
PM SESSION
ENDURANCE
130 Minute Run
*Hot, humid and slow. I have to start running in the morning

Monday 5/21/12
Rest Day

Tuesday 5/22/12
AM SESSION
ENDURANCE
3.5 Mile Run
PM SESSION
ENURANANCE
2.7 Mile Run

Wednesday 5/23/12
Rest Day

Thursday 5/24/12
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
STRENGTH
Deadlift
1×3 1×3 1×2 1×3 1×2 1×20
Press
1×5 1×5 1×8
Squat
1×10

The Journey To 30

gregbashore — Wed, 23 May 2012 00:36:18 +0000

Today marks a very important moment in my life. A moment that I have been working on for years, but it’s a moment that will go unnoticed by most of the world. Which is just fine by me. You see, I’m setting on the eve of my 29th birthday. Not real a milestone birthday to most, and really, if I’m to be honest, not even one to me. The moment that I’m referring to, however, will start the very second after the clock strikes midnight on the 29th of May and I begin my journey to that landmark number of 30. This post has nothing to do with my training log, and yet it has everything to do with my training. To people who go to the gym everyday to help live a healthier life, to try to lose those last five pounds, or lower your blood pressure, those people will not understand how the past 10 years of life can have nothing and everything to do with my training. But, to those few people, people who personally know me, or who I’ve never personally met, but have had such a huge impact on my philosophy on life and training, they will understand perfectly.

They will understand because this will be a moment that I will be able to start to look back over the last 10 years and see the mountains I’ve had to climb, all the times I have fallen down. But, most importantly I will be able to see how many times I stood back up. All the times I was able to look people in the eye who maybe didn’t quit understand me, understand why I do what I do, and say “I’ve lived MY life the past 10 years.” There has been many heartaches along the way. I’ve lost close friends in my life who I thought would always be there, and I’ve made new friends who have impacted my life in ways that I couldn’t even start to thank them for. I got married, lost jobs, became a father, felt like a failure and hit PR’s. I’ve crossed accomplishment off my check list, and I’ve add new goals to reach later in life. But for me, the biggest moment is knowing that as I continue to move forward I will reach that moment where I can say I’ve been at this training game for 10 years. To those that have influenced me 10 years isn’t even a dent on their training career, and I plan on it only being the beginning of mine. But, the reason it is so special to me is because I will be able to say to everyone who told me I wouldn’t last, to everyone one who said I would give up once “real life” started, I can say “you won’t define what my life will become”.

This is my way of saying thank you to everyone who has made an impact to my life over the last 10 years. To everyone who stood behind me along the way. To my beautiful wife, a woman who shows me daily what real strength is. A woman who has put up with all the miles, and injuries, who has understood the training and the sacrifice. To my son, who really taught me want manhood looked like. My parents for my drive, my dad for that first weight set at age 13. To Mike and Kyle for all the sleepless nights and miles we’ve ran together. Phil and Mike for all our late night talks on life and manhood. Lauren, Mike and Kristi who trusted me enough to put their training in my hands, and looked to me as help and mentor in training. To guys like Dave Tate, Jim Wendler, Client Darden, who I’ve never had the pleasure to meet in person, but through their passion and writing have taught me to think for myself, and to develop a life philosophy that I will hold myself to not matter what. And finally to the critics, those who told me I’d never do it. Who told me I’d fail, thank you for being my fire.

Traing Recap 5/17-5/19

gregbashore — Sat, 19 May 2012 14:00:23 +0000

Thursday 5/17/12
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Squat
1×5 1×5 1×9
Bench
1×5 1×5 1×12

Friday 5/18/12
Rest Day

Saturday 5/19/12
Rest Day
*I’m pushing my long run back until tomorrow. I’ve been using a new training plan for my race in July, and with work and life I’ve just been under-recovering so I’m going back to an every other day training program similar to the one used for my marathon last fall, but with a few twists.

Training Recap 5/14-5/16

gregbashore — Thu, 17 May 2012 00:20:41 +0000

Monday 5/14/12
AM SESSION
SPEED/ENDURANCE
For 27:00
1:00 Run
1:00 Walk
*Great session
PM SESSION
ENDURANCE
Squat
75%x5 85%x3 95%x3
Pullups
85%x5 90%x3 95%x1 BWx10

Tuesday 5/15/12
Rest Day

Wednesday 5/16/12
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
ENDURANCE
2.5 Mil Run

Training Recap 5/7-5/13

gregbashore — Mon, 14 May 2012 03:16:39 +0000

Monday 5/7/12
AM SESSION
ENDURANCE
30 Minute Run
*very sore and tired this morning as I started this run. Feel into a semi comfortable grove about halfway through, but it was still very labored due to yesterdays hard effort. I am officially in training for the 50k. Lifting will be held to 2 days a week with long runs on saturday and building up a second long run on Wednesdays.

Tuesday 5/8/12
Rest Day

Wednesday 5/9/12
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
ENDURANCE
10:00 Run amd 1 backside summit of Mt. Holy.

Thursday 5/10/12
AM SESSION
ENDURANCE
30:00 Run
PM SESSION
STRENGTH
Deadlift
75%x5 85%x3 95%x1
Press
75%x5 85%x3 95%x1

Friday 5/11/12
Rest Day

Saturday 5/12/12
AM SESSION
ENDURANCE
2 Hour Run

Sunday 5/13/12
Rest Day

Training Recap 5/4-5/6

gregbashore — Mon, 07 May 2012 12:30:59 +0000

Friday 5/4/12
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
*This was a great run for me, I felt light, fast and was able to hold some high tempo paces
PM SESSION
STRENGTH
Deadlift
70%x3 80%x3 90%x3
Bench Press
70%x3 80%x3 90%x3

Saturday 5/5/12
Rest Day

Sunday 5/6/12
AM SESSION
ENDURANCE
2 Hour Run

Training Recap 5/1-5/3

gregbashore — Thu, 03 May 2012 21:55:36 +0000

Tuesday 5/1/12
Rest Day

Wednesday 5/2/12
AM SESSION
ENDURANCE
3 miles
2:00 Run
:90 Walk
PM SESSION
STRENGTH
Squat
65%x5 75%x5 85%x7
Pullups
75%x5 80%x5 85%x5
*This was an all around great day training. My legs felt light and fast on the morning repeats and I hit all weight and reps (couple extra reps even on the squat) during the evening strength workout. A great day full of energy, which had me upbeat considering how tired I have been feeling lately.

Thursday 5/3/12
Rest Day

Training Recap 4/26-4/30

gregbashore — Mon, 30 Apr 2012 23:58:45 +0000

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.

Training Recap 4/24-4/25

gregbashore — Wed, 25 Apr 2012 23:51:53 +0000

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

gregbashore — Mon, 23 Apr 2012 12:30:28 +0000

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.