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Old 05-15-2007, 08:42 AM   #111
Allen Yeh
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May 14, 2007
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)

CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's

CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement

Run 2 - 1 min on, 1 min off, 30 minutes.
Total distance 4.87 km ~= 3.03 miles
Total distance ran ~2.25 miles
Total distance walked ~0.75 miles

Foam Rolling - 30 minutes all lower body

Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
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Last edited by Allen Yeh; 05-24-2007 at 06:21 AM. Reason: forgot to add the ratio
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Old 05-15-2007, 08:57 AM   #112
Allen Yeh
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Plan:
-Core Performance Endurance Book - Basic Program replacing their strength training stuff with my own.
-Running Template from James Evans 2-3 times per week
-Strength days will be what I have been doing.
-Pullups+dips are following what Robb did with his fighter in the PM - 3-5 sets of 2-3 reps, first 2 weeks will be unweighted. 2x/week
-OHS's according to what Peter and I had discussed earlier
-Sprints - on the strength day perhaps a set of 25m-100m sprints totaling no more than 400m in total distance. I am iffy about these because I know I should be focusing on my LD stuff but I don't want to neglect this stuff either.

Goal:
-Get my running up to speed while still having fun in the gym.
-Increase pullup/dip ability

My made up template is to be as follows:
Odd weeks
Day 1 - off
Day 2 - CP Power + Run
Day 3 - Dips, pullups and OHS's + Regeneration
Day 4 - My own strength program as I've been doing + sprints
Day 5 - dips, pullups + regeneration
Day 6 - Power + Run
Day 7 - Regeneration + Run??
Even Weeks
Day 1 - off
Day 2 - OHS's + My own strength program as I've been doing + sprints
Day 3 - Dips, pullups + Regeneration
Day 4 - Power + Run
Day 5 - dips, pullups + regeneration
Day 6 - OHS's + My own strength Program
Day 7 - Regeneration + Run

Most of the moves are easy and progression will follow rapidly.

This might be too much, I'll tailor it after I try it out. I need to make sure I get my stretching and stuff in and stop skipping out.


Comments/Suggestions are always welcome.
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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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Old 05-16-2007, 01:18 AM   #113
Rick Deckart
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Looks good, although one day off a week seems a bit optimistic...

With respect to sprints I would follow the advice from the great running coach Jack Daniels:

Stick to strides for the first 4--6 weeks. What are strides? These are 20--30sec runs in mile pace. If for example your best mile time is 6MIN you would need ~22seconds for 100m. That's the pace you want to hold for 20--30sec.

They are done in the following fashion, over 10--30m increase speed until you hit approx mile pace and cruise for 20--30sec, than slow down until you walk. Wait at least a minute, better two (best is to walk) before your repeat. The more relaxed and rested you are the better. Four to six strides work about right. They can easily be done after your long distance runs (or inbetween) too, and will spice things up nicely and they are excellent preparation for the rigours of true interval or sprint work. After 4--6 weeks gradually speed up those strides. If you feel empty or shattered after a run finish it with some strides and see how you feel...
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Old 05-16-2007, 05:23 AM   #114
Allen Yeh
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Quote:
Originally Posted by Peter Puetz View Post
Looks good, although one day off a week seems a bit optimistic...

With respect to sprints I would follow the advice from the great running coach Jack Daniels:

Stick to strides for the first 4--6 weeks. What are strides? These are 20--30sec runs in mile pace. If for example your best mile time is 6MIN you would need ~22seconds for 100m. That's the pace you want to hold for 20--30sec.

They are done in the following fashion, over 10--30m increase speed until you hit approx mile pace and cruise for 20--30sec, than slow down until you walk. Wait at least a minute, better two (best is to walk) before your repeat. The more relaxed and rested you are the better. Four to six strides work about right. They can easily be done after your long distance runs (or inbetween) too, and will spice things up nicely and they are excellent preparation for the rigours of true interval or sprint work. After 4--6 weeks gradually speed up those strides. If you feel empty or shattered after a run finish it with some strides and see how you feel...
In regards to a day off:

True, I already deviated off the plan as I had to get home to watch the kids so my wife could enjoy her Mothers Day gift and I wasn't able to leave work at lunch to get my workout in. I was thinking I should rethink the plan a little bit to allow for work/life.

Strides:

Interesting, I was about to ask about why you want to do strides. Then I saw the answer at the end of your post. Right now I'm at a PR of 1:30 for 400m, not sure about my best mile I'd guess it's 6:30-7:00 so I should do strides at around 26 sec?
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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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Old 05-16-2007, 05:34 AM   #115
Rick Deckart
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Yup, you don't need to be exact about this, just a comfortable fast speed 26sec/100m is perfectly fine, focus on relaxation and good mechanics, smooth acceleration and deceleration and stay on the lower side of duration until you feel comfortable with it. They teach good running and leave one energised and rested.

Really not matter how flat I felt after a run they always left me feeling great.

I usually don't make claims, but I cannot but conclude that strides worked wonders for my running ability.
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Old 05-16-2007, 12:35 PM   #116
Derek Simonds
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Allen, Peter is right on the mark with the strides. I used them extensively when I first started running distances 4 years ago.

I even started with shorter strides and I tried to make them more like Fartlek intervals. I would look up and say ok I am going to run with some strides to that light post. I envisoned myself running with my buddies as a kid. I will race you to the light post.
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Old 05-17-2007, 06:41 AM   #117
Allen Yeh
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May 16, 2007

CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift

scap pushup - 12, 12, 12
Burgerner WU - 45 x 1

Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3

Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3

Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile

AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,

hip mobility
muscle snatch - 45 x 5

Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!
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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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Old 05-17-2007, 11:03 AM   #118
Rick Deckart
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Power snatching 60kg for somebody of your size/weight and who does not do the Oly lifts as a priority is okay in my book. You are doing great!
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Old 05-18-2007, 03:11 PM   #119
Allen Yeh
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May 18, 2007
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10

CPMP - 1 set of 5 reps - 3:00/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)

Pillar bridge front - 1:15

CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
X-band walks
adduction quadruped
abduction sidelying
Standing y's

CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement

1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30

Shaf KB complex:
Goblet squat
bootstrapper
crush press
2H swing
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes

Notes:
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.
__________________
"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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Old 05-21-2007, 09:12 AM   #120
Allen Yeh
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May 20, 2007
Rest - 2 year anniversary, I had a little bit too much wine and I'm paying for it today. That's what I get for not drinking at all for months and then downing a bottle. UGH, I'll be paying for it in the gym today, must drink more water!


May 19, 2007
Rest - Supposed to do Benchmark A again but by the time I got a chance to have a moment to myself I just wanted to relax.
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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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