Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Endurance

Reply
 
Thread Tools Display Modes
Old 06-01-2008, 12:04 AM   #1
Donald Lee
Senior Member
 
Join Date: Mar 2008
Posts: 646
Default Running Programming for Marine Corps

I'm currently a Marine Corps Officer Candidate, and I developed a borderline stress fracture in my shin about 6 weeks ago from forcing the issue on my running.

Last summer, I went to OCS with a 3-mile time of 22:55 and left with a time of 21:55. My training last year consisted of bodyweight circuits, 4-5 mile beach, hill, and trail runs 2-3 days a week, and one day of intervals a week.

After OCS, I did strength training and no running for 6 months, and then I started CrossFiting in January. The trainer at my CrossFit affiliate suggested I jog about 3-5 miles at a conversational pace 2-3 days a week in the afternoons. Perhaps I didn't follow it enough, but I soon discovered that run time was really bad. One day I found that after a few months of CrossFiting, I ran a 26 min 3-mile time.

This is when I began to force the issue. I CrossFited about 4 days a week, and I would run in the afternoons M-W-F. I switched off between between workout A- running 200 meter intervals and workout B - running 4-6 mile hill/beach runs. My body was having a tough time recovering, so I slept about 9-10 hours a day, including a daily nap after CrossFiting in the morning. And, I would take contrast showers.

I was feeling the effects of overtraining, and shin problem that had been bothering me returned and I tried to run through the pain because I had no choice, as I was set to return to the second half of OCS in July.

Now, I just did a month or so of SS because I couldn't do anything high impact. In June, I'm going to return to CrossFiting, and I'm going to start taking up martial arts 2-3 nights a week.

I know this is a long post, but I am clueless as to how I should program my running. As a Marine, I have to be capable of easily running 5-7 miles. However, I'm not concerned with elite times. My 3-mile time was hovering in the mid-23 min range before I got injured. It probably would have been mid-22 min had I rested more before the time trial.

I'm sure if I only dedicated my time to running, whether I did LSD or intervals, my time would improve. But, I have a small frame so I can't sacrifice strength, and I have a delicate balance because I'm CrossFiting and am going to add on martial arts training on top of that. I am also going to take up mountain climbing. Would that be able to replace a LSD day, like on a Saturday?

I know there are resources like crossfitendurance, but I have had recovery issues with adding on running to my crossfiting, so I would appreciate any input on the most efficient way to improve my 3-6 mile running ability. I would be happy if I were able to run a 3-mile time in the 20-21 min range.
Donald Lee is offline   Reply With Quote
Old 06-01-2008, 10:54 AM   #2
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Okay...

1. Short interval running is basically like a CF metcon or heavy lifting for what it does to the body. Basically, it burns out your CNS and muscles as much as the aforementioned would.

If we take this into account, you were doing like 5-6 "CF workouts" per week.. which is okay but not that great if you're not conditioned to handle that type of load. Burnout can be easy since sprinting is fairly high intensity as you know.

2. I assume you want to improve your 3 mile time. This is going to take specific work + maybe an interval day.

3. You need to get your priorities straight. Unless you have the best genetics in the world (which I assume you don't), you probably won't be able to handle CF + martial arts + mountain climbing + specific work for 3 mile run. You just can't. You have to decide what you want to do (more like pick 2 of them... 3 will be extremely hard).

If you can't recover from CF + interval/LSD I don't see how you're going to even add something on top of that -- if CF down to like 1-2 days a week, interval once, run 3 mi 1-2 times (fast.. LSD isn't going to work to bring up speed) PLUS something on top of that. Uh, maybe if it was only once or twice a week at most. Then you'd still have to be taking your naps, getting 9+ hours of sleep, have your diet optimalized and probably take a bunch of supplements like fish oil, BCAAs, etc. and even then... heh

PRIORITIZE.

Last edited by Steven Low; 06-01-2008 at 10:57 AM.
Steven Low is offline   Reply With Quote
Old 06-08-2008, 03:15 PM   #3
Jeff Gray
New Member
 
Join Date: May 2008
Posts: 4
Default

You could use the Crossfit Endurance website. This is specific added training for endurance athletes like yourself and used in conjunction with regular CF wod's. Just an idea though.
Jeff Gray is offline   Reply With Quote
Old 06-10-2008, 08:09 PM   #4
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,672
Default

Quote:
Originally Posted by Donald Lee View Post
I'm currently a Marine Corps Officer Candidate, and I developed a borderline stress fracture in my shin about 6 weeks ago from forcing the issue on my running.

Last summer, I went to OCS with a 3-mile time of 22:55 and left with a time of 21:55. My training last year consisted of bodyweight circuits, 4-5 mile beach, hill, and trail runs 2-3 days a week, and one day of intervals a week.

After OCS, I did strength training and no running for 6 months, and then I started CrossFiting in January. The trainer at my CrossFit affiliate suggested I jog about 3-5 miles at a conversational pace 2-3 days a week in the afternoons. Perhaps I didn't follow it enough, but I soon discovered that run time was really bad. One day I found that after a few months of CrossFiting, I ran a 26 min 3-mile time.

This is when I began to force the issue. I CrossFited about 4 days a week, and I would run in the afternoons M-W-F. I switched off between between workout A- running 200 meter intervals and workout B - running 4-6 mile hill/beach runs. My body was having a tough time recovering, so I slept about 9-10 hours a day, including a daily nap after CrossFiting in the morning. And, I would take contrast showers.

I was feeling the effects of overtraining, and shin problem that had been bothering me returned and I tried to run through the pain because I had no choice, as I was set to return to the second half of OCS in July.

Now, I just did a month or so of SS because I couldn't do anything high impact. In June, I'm going to return to CrossFiting, and I'm going to start taking up martial arts 2-3 nights a week.

I know this is a long post, but I am clueless as to how I should program my running. As a Marine, I have to be capable of easily running 5-7 miles. However, I'm not concerned with elite times. My 3-mile time was hovering in the mid-23 min range before I got injured. It probably would have been mid-22 min had I rested more before the time trial.

I'm sure if I only dedicated my time to running, whether I did LSD or intervals, my time would improve. But, I have a small frame so I can't sacrifice strength, and I have a delicate balance because I'm CrossFiting and am going to add on martial arts training on top of that. I am also going to take up mountain climbing. Would that be able to replace a LSD day, like on a Saturday?

I know there are resources like crossfitendurance, but I have had recovery issues with adding on running to my crossfiting, so I would appreciate any input on the most efficient way to improve my 3-6 mile running ability. I would be happy if I were able to run a 3-mile time in the 20-21 min range.
Im going to throw my input in here as I just put my package in to reenlist into the Marine Corps Reserves. I think you kind of answered your own question of where you need to prioritize as Steven said.

Crossfitting will give you what you need for GPP and as an OCS Candidate you need to focus on that as well as more running to get better with your times. I can't give you a program for running as im actually constructing one right now that works into CF.

I say dump the martial arts and the Starting Strength and focus on CF for GPP and running more to improve your times.
Kevin Perry is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 03:51 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator