Archive for April, 2011

Training Rules

Posted in Endurance, Life, Training on April 27, 2011 by gregbashore

For those of you who know me best know of my love for running and lifting. They are my two biggest passions outside of my family. All my life I’ve never really be a man who has been to into the “modern world” I have a cell phone, and I text a lot but only because all my best friends live out of state and I can’t just go over for a hangout. I never had a video game system growing up, and only have one now for the 2 weeks leading up to the college football season when I play NCAA football. Other then that it acts as my wife’s DVD player. I’d much rather sleep in a tent then a hotel and prefer country life to suburban life. And yes I do have a blog, but mostly its because I tend to lose every journal I have every owned and need a place where I can go back and see my training and thoughts. So I hope you kind of see my mindset and how my training plays into it. Basically, it allows me to live out a blue collar lifestyle, in a white collar world. So, I thought I would share with you my “Training Rules” (an idea I got from the man, the myth, the Legend himself…Jim Wendler). He used what he calls his training rules, to see if he is staying on true, and on track, to the reasons he is in the weight room each day. So I thought I would share mine.

Before I begin a training session, I ask myself two basic and simple questions…

1)Does this workout look AWESOME ! (Another thing I stole from Mr. Wendler)

If I can say yes to that questions I ask my self a second

2) Does this workout support my goals and rules.

Those goals are…

Is it making me stronger? Is it making me faster? Is it make me last longer? To do so does it fit these basic rules….

-At least 2 days of strength work a week. (Strength days focus on deadlift(trap bar and regular), squat (front and back), and press(overhead and bench)

-no more then 3 sets, and no more then 5 reps per set. (All I care about is strength. I want my body to be strong so it can handle the stress of running long races)

-conditioning at least once per week. With 85% of conditioning centered around bodyweight movements (squats, lunges, chinups, pullups, pushups, dips and handstand pushups)

-weight room workouts last no longer then 30 min. I want to get in and out. Strength is important but not as important as time with my family. The whole point of being strong is to be able to live life to the fullest, and that means my family.

-4 runs per week, 2 long runs every 3 weeks. Interval work done in under 30 mins. (See above reasons as to why).

-The whole point of my training is to allow me to focus on the things I love most in life. I love strength and endurance. So my training has to be 90% focused on that. I don’t have specific numbers as goals. I don’t want one discipline to take away from the other. I want to get as strong as possible, while getting my endurance as high as possible. These two disciplens by nature go against each other, but its what I love and I have yet to reach my max in both. So until then I keep trying to make gains.

-the last 10% of my training is a focus on “man-fittness“. Which to me is the ability to survive. I’ve always wanted to live in the mountains (and one day hope to) so I save a little bit of my training to focus on that. Rock climbing, weight ruck hikes are all things I enjoy and spend little time focusing on every now and then just to keep skills up.

So there you have it. The thought behind my madness. You probably don’t understand any of it. But I do and that’s all that matters.

Advertisements

Training Recap 4/17-4/23 (Week 7)

Posted in Endurance, Life, Training on April 23, 2011 by gregbashore

Sunday 4/17/11
AM SESSION
WORK CAPACITY
AMRAP 20:00
3 Pullups
6 Pushups
9 Squats
Total-30 rounds

Monday 4/18/11
Rest Day

Tueasday 4/19/11
AM SESSION
ENDURANCE
7 Rounds
250 Meter run
1:00 rest
PM SESSION
STRENGTH
Deadlift
285×1 240×8

Wednesday 4/20/11
AM SESSION
WORK CAPACITY
AMRAP
20:00
4 Pullups
8 Pushups
12 Squats
Total-26 Rounds
PM SESSION
ENDURANCE
4 Miles

Thursday 4/21/11
Rest Day

Friday 4/22/11
AM SESSION
ENDURANCE
3 Miles For Time
3:00 run
2:00 walk
PM SESSION
STRENGTH
Bench Press with Reverse Prymid
177.5×5
167.5×5
157.5×5

Saturday 4/23/11
PM SESSION
ENDURANCE
9 Miles

Our Deepest Fear….

Posted in Life on April 21, 2011 by gregbashore

Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us.  We ask ourselves, “Who am I to be brilliant, gorgeous, talented and fabulous?”  Actually, who are you not to be? You are a child of God.  Your playing small doesn’t serve the world.  There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to manifest the glory of God that is within us . . . And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.
-Marianne Williamson

Training Recap 4/10-4/16 (Week 6)

Posted in Endurance, Life, Training on April 19, 2011 by gregbashore

Sunday 4/10/11
AM SESSION
WORK CAPACITY
AMRAP
20:00
3 pullups
6 pushups
9 squats
With 14 pound vest
Total-30 rounds in 19:46

Monday 4/11/11
AM SESSION
ENDURANCE
30:00 Run
PM SESSION
STRENGTH
Deadlift
267.5×5 297.5×1

Tuesday 4/12/11
Rest Day

Wednesday 4/13/11
AM SESSION
ENDURANCE
4 Rounds
5:00 Run
3:00 Walk
PM SESSION
STRENGTH
Front Squat
5-6-7
Press
5-6-7

Thursday 4/14/11
AM SESSION
ENDURANCE
3 Miles for time
1:00 Run
1:00 Walk
Time-26:56
PM SESSION
WORK CAPACITY
Every minute on the minute
30:00
4 Pullups
8 Pushups
12 Squats

Friday 4/15/11
REST DAY

Saturday 4/16/11

PM SESSION
ENDURANCE
7 miles

Great Blog Post By Guy Petruzzelli

Posted in Endurance, Life, Training on April 16, 2011 by gregbashore

MAYBE IT’S ME…..BUT I DOUBT IT

“Whenever you find yourself on the side of the majority, its a good time to consider changing sides” – Mark Twain I’m writing this post, a mere 24 hours before heading out to California for what I am expecting to be a pretty amazing experience – The Endurance War Camp, hosted by Crossfit Endurance, and my friends, Brian MacKenzie, Doug Katona, and a special cameo by Kelly Starrett. Normally I would wait to post until after I had returned home from this experience, however, some interesting things have happened lately, and I don’t think this recent phenomenon is particular to just me. Recently, I’ve reconnected with some old friends from high school, who, are a little surprised to see an old classmate competing as a pro endurance athlete. I am 38 so of course the idea that I can even walk upright is shocking. (Note – lots of sarcasm here) In all the brief, and I have to stress brief, conversations, the one word that kept coming up when they would describe my lifestyle was “crazy”. Odd looks, change in tone, all sorts of machinations of disbelief and that word, constantly in conversation, had me wondering if perhaps the life of an elite endurance athlete who also utilizes crossfit, and eats Paleo was a little too out there. And then I started to notice others, like family, co-workers, the people at my local Starbucks, all having that same response when receiving my answer to the “what are you training for?” question. And for half a second, I was concerned that perhaps I had gone over the edge. Standing in my place wearing my new weighted vest, preparing to do run hill repeats, my 3rd workout of the day, the thought crept to the forefront of my thoughts. But I soon looked over at some race photos, looked at recent emails from Bmack and Jen, Dr. Leighton and others in my life who really understand and applaud this lifestyle and I smiled heading out into the night for my run with the comfort of knowing – I’m not crazy, I’m just different. Something tells me that many of you have experienced this same thing. Its one thing when someone tells friends or family that they are going to run thier first marathon, or do thier first triathlon; there is that sense of “Go Get ‘Em!” and lots of “Good for You’s” floating around. But once you make it your life, and take all facets of human performance seriously, changing nutrition, constantly pushing the envelop in your training, racing all over the world, and basically striving to become indestructible, you have somehow gone off the deep end. When asked what my goal was with my training, I simply stated, “I want to be able to run through a brick wall”. I was completely serious. That, to me, means there is no amount of pain in a race that I couldn’t handle. And in reality, what’s wrong with that? I’m not even trying to be cute here. When did we get so soft as a society? When I got back from that run, I called my coaching team, and close friends. We all couldn’t help but laugh at the fact that we were somehow seen as “freaks” while trying to define “normal”. If normal means working 50-60 hours a week behind a desk, getting minimal exercise, staring down a host of health issues due to poor diet, and feeling winded while walking a flight of steps, then you can keep it. Endurance athletes aren’t normal but we aren’t crazy either. We are different; we wake early before rush hour and run in the dark, sometimes the frigid cold, or the blazing heat. We ride with power meters to measure our power to weight ratio, swim with added weight to get stronger in the water. But that’s not a bad thing, its just different. And maybe its just having spent the last 8 months realizing how much the human body is capable of as I rapidly recovered from 2 major surgeries and returned to racing stronger than ever. Maybe my latest epiphany comes from studying the human body and what it can do, asking experts (see- doctors, nutrtional gurus, elite coaches), but at the core, it still comes down to what inside you. That’s different for everyone. But it doesn’t give someone who simply doesn’t understand the lifestyle license to somehow assume they are living better or more “normal” than those of us who selected this path. No, we don’t golf every Sunday, but you better damn well believe we are either racing our asses off or training hard. And guess what – THAT’S OK. So to my multisport/endurance/crossfit friends – don’t let anyone tell you that you are crazy or strange. You, my dear friends, absolutely ROCK. And to those of you who know one of “The Breed”, if you can’t say anything nice, please do us a huge favor and simply go quietly about your business. We have walls to run through. Stay Strong, Guy

Training Recap 4/3-4/9 (Week 5)

Posted in Endurance, Life, Training on April 13, 2011 by gregbashore

Sunday 4/3/11
Rest Day

Monday 4/4/11
AM SESSION
ENDURANCE
3 miles for time
1:00 Run
1:00 Walk
Time-26:54
PM SESSION
STRENGTH
Deadlift
265×5

Tuesday 4/5/11
AM SESSION
ENDURANCE
3.3 miles
PM SESSION
WORK CAPACITY
AMRAP
20:00
4 Pullups
8 Pushups
12 Squats
Total-26 Rounds

Wednesday 4/6/11
Rest Day and Stretching

Thursday 4/7/11
AM SESSION
ENDURANCE
AMRAP
20:00
400 meter run
Equal rest time
PM SESSION
STRENGTH
Back Squat
5-5-5
Bench Press
5-5-5
Chinups
12×4

Friday 4/8/11
AM SESSION
ENDURANCE
3 Miles For Time
2:00 Run
1:30 Walk
PM SESSION
WORK CAPACITY
5 Rounds
10 pullups
20 pushups
30 situps
40 squats
3:00 rest between rounds
*all rounds done in under 3:00

Saturday 4/9/11
Rest Day

Training Recap 3/27-4/2 (Week 4)

Posted in Endurance, Life, Training on April 3, 2011 by gregbashore

Sunday 3/27/11
RACE
Fools 50k/25k Trail Run
25k-2:46

Monday 3/28/11
Rest Day

Tuesday 3/29/11
AM SESSION
ENDURANCE
1 mile run/5:00 walk
.75 mile run/4:00 walk
.5 mile run/3:00 walk
.25 mile run/2:00 walk
PM SESSION
STRENGTH
Deadlift
265×5

Wednesday 3/30/11
AM SESSION
ENDURANCE
For 3 Miles
3:00 Run
2:00 Walk
PM SESSION
ENDURANCE
3 mile run

Thursday 3/31/11
Rest Day

Friday 4/1/11
AM SESSION
ENDURANCE
3 Rounds
3:00 Run/1:00 Walk
3:00 Run/3:00 Walk
PM SESSION
STRENGTH
Front squat
5-5-5
Press
5-5-5

Saturday 4/2/11
PM SESSION
ENDURENCE
60 min run