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Old 03-07-2007, 05:40 AM   #56
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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Programming Focus March 5, 2007 - April 14, 2007:

I have a PT test on April 14th and though I don't have a problem passing the run, the 2-mile run is still my weak point and I'm going to attempt to bring up my run times for the next 6 weeks. Before this I would run once a week, so I wanted to ramp it up rather than jumping in.

Week 1: Run 2x - 1 Interval run, 1 timed 1 mile run + a few sprints
Week 2: Run 2x - 1 Interval run, 1 timed 1.25 mile run + a few sprints
Week 3: Run 3x - 1 interval run, 1 timed 1.5 mile run + a few sprints, 1 session of 400m's
Week 4: Run 3x - 1 interval run, 1 time 1.75 mile run + a few sprints, 1 session of 400m's
Week 5: Run 3 x - 1 interval run, 1 time 2 mile run + a few sprints, 1 session of 400m's
Week 6: Run 2 x - 1 Interval run, 1 session of 400m's - no running 3 days prior to the 14th

During the next 6 weeks I'm also going to take off from all upper body vertical and horizontal push/pull exercises other than the ones outline in Phase I of this article:
http://www.t-nation.com/readTopic.do?id=818555

My shoulders have never really been in a lot of pain, other than occasional grinding noises and a twinge here and there. My short term focus is to really get my shoulders back to 100% capacity.

Twice a week I'll do the Phase I outlined in the link and I also modified Fat Loss II from The New Rules of Lifting and took out all the upper body stuff.

Until I start running 3x per week I'll do 1-2 rowing sessions either interval or 500m-2000m's. Once I start running 3x per week I'll see about cutting down a little.

After the weekend of the 14th I'll reevaluate again depending on how my shoulders feel.

Any input/criticism would be appreciated as I've never been much of a runner and the most I ever ran was back in Basic Training in 2003 and I ended up with horrible shin splits+a 2nd degree ankle sprain.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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