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Old 04-20-2007, 05:05 AM   #10
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245

Thanks for all the suggestions thus far:

To give you an idea of where my running ability is at:

50m- ~8 sec
100m - ~15 sec
400m - 1:25-1:30
1 mile - 7-7:30 but for me that's pushing it, I have done faster in the past but going sub 7 in the past usually triggers an asthma attack. (that was a while ago though so I'm not sure if it still does that).
2 miles - 14:30-15:00
5k - 28:00-29:00

So I'm not the fastest, and once my distance starts to go up my pace starts to increase also. I also don't have a huge background in running meaning I was a slow fat child and didn't do any sports! Russ Greene and I talked about this on how people who have already put the roadwork in the past will have an easier time maintaining their speed without running a lot. Since I have not much of a background other than when I first enlisted in 2003 and the occasional 2 mile PT test.

What else can I focus on while trying to bring my running pace/capability up in the next 4+ months? I don't want to halt lifting and go to straight metcon's and running. I know Greg advocates working on one thing at a time, i.e. dropping metcons to work on strength. So does it work the other way around also? Drop all strength work and focus primarily on met-cons and running and maybe some rowing?

BW right now is 183, BF is around 10%, IF'ing with calories at maintenance level.

My sorta max numbers:

Deadlift - 360 (Missed 380, but I think I could have gotten 370)
high bar squat - 275
low bar squat - 315
front squat - 265
overhead squat - 175
power snatch - 135 x 2 (technique needs work, having a problem dropping into the hole)
clean - 195 x 1
bench press - 250 x 1
overhead press - 165 x 1
push press - 170 x 4
bent over rows - 235 x 4

Bodyweight stuff:

Dips - BW x 30+
ring dips - BW x 17
pullups - 12 dead hang, 15 kipping
pushups - 35+
ring pushups - 10

Row - 500m - PR of 1:31
Row - 2000m - PR of 7:31

Conditioning - I've been better than now, pretty much coming off a strength kick for the last 6 months.
"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

Last edited by Allen Yeh; 04-20-2007 at 05:07 AM. Reason: "Me fail english? That's unpossible!" - Bart Simpson
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