With one week to go before the world championships I look to some keys to this critical time period ahead:
(1) Carry out one last vVO2max session. This will push my fitness up yet another notch.
(2) On the plane ride over to the Netherlands, move around and carry out light stretching.
(3) Sleep on the plane ride over. Aim for 6hrs sleep on the plane ride.
(4) Avoid all alcohol on the way over (but not after the 100K on Saturday) :-)
(5) Get into the Amsterdam time zone right away. Refuse to nap on Tuesday, and retire for the evening about 10 P. M., Amsterdam time. Get up at 7-8 A. M. on Wednesday, no matter what, to help get adjusted, and avoid nap on Wednesday so that I will sleep better Wednesday night.
(6) Continue to eat in a healthy way while in Amsterdam, plenty of fruits and veggies plus whole grains.
Last Week of Training
Saturday, September 1 – SWU and then 4 x 10mins with 2min recovery at 6:45 pace, with a 1-mile CD at the end.
Sunday, September 2 – 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 4 miles easily, followed by stretching of glutes and hams. Later in the day, cycle easily for 45 minutes.
Monday, September 3 – Departure for Amsterdam. Morning workout, one last vVO2max session, as follows: SWU and then 5 X 1K in 3:07 each, with 3:07 jog recoveries and a 2-mile CD at the end, followed by stretching of hip flexors, glutes and hams.
Tuesday, September 4 – Arrival in Amsterdam (Rest Day)
Wednesday, September 5 – 7 miles of easy loping, followed by gentle, thorough stretching.
Thursday, September 6 – SWU and then 4 X 400m in 75 seconds each, with 75-second recoveries after the first three intervals and a 2-mile CD at the end, followed by thorough, gentle stretching.
Friday, September 7 – 4 miles easily, followed by stretching
Saturday, September 8 – Worlds: Short WU and then 100K with sports drink pattern of 8oz of sports drink every 5km's.
Sunday, September 9 – Rest, Easy walking and enjoyable canal touring and sight-seeing
Monday, September 10 - Rest, Easy walking, sight-seeing and return to Edmonton
In terms of race strategy, I am going back to a more aggressive style and will be looking to run a strong aggressive race, the gloves are coming off so to speak:-)
Friday, August 31, 2007
Thursday, August 23, 2007
The upcoming training is designed to sharpen
The upcoming training is designed to sharpen, bringing me to an even higher level of fitness before I step to the starting line on Sept 8
Monday, August 20 – 90 minutes of easy cycling, followed by ham and glute stretching
Tuesday, August 21 – Whole Body Strength Session in the morning followed by SWU and then 4 x 4min with 3min jog recoveries after the first three intervals, a 2-mile CD and then gentle stretching of hams and glutes at the end in the evening.
Wednesday, August 22 – 7 miles of very easy running, followed by gentle, thorough stretching of hams and glutes
Thursday, August 23 – SWU and then 3 X 1 mile in 5:20 each (11.2-11.3 mph), with 4-minute jog recoveries after the first two work intervals, a 2-mile CD, and then gentle stretching of hams and glutes at the end.
Friday, August 24 – Rest Day
Saturday, August 25 – SWU and then 3 X 10min with 2-minute jog recoveries after the first three work intervals, a 2-mile CD, and then gentle stretching of hams and glutes at the end.
Sunday, August 26 – Two hours of easy biking, followed by ham and glute stretching (using sports-drink pattern during ride)
__________________________________________________________
Monday, August 27 - 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 6 miles easily, followed by stretching of glutes and hams (8). Later in the day, cycle easily for 45 minutes.
Tuesday, August 28 - vVO2max Session: SWU and then 4 X 4min, with 3min jog recoveries and a 2-mile CD at the end, followed by stretching of glutes and hams.
Wednesday, August 29 – 6 miles of easy running, followed by gentle, thorough stretching of hams and glutes.
Thursday, August 30 – SWU and then 10 x 2min with 1min recovery and a 3-mile CD, followed by stretching of hams and glutes.
Friday, August 31 – Rest Day
The rest of the training (between Aug 31 and Sept 8) will consist of small doses of race-pace effort (to enhance economy, confidence, and "feel"), along with moderate inputs of high-quality running and strengthening.
Passport arrived today, that was close:-)
Jack
PS We will have Jon doing burpees soon:-)
Monday, August 20 – 90 minutes of easy cycling, followed by ham and glute stretching
Tuesday, August 21 – Whole Body Strength Session in the morning followed by SWU and then 4 x 4min with 3min jog recoveries after the first three intervals, a 2-mile CD and then gentle stretching of hams and glutes at the end in the evening.
Wednesday, August 22 – 7 miles of very easy running, followed by gentle, thorough stretching of hams and glutes
Thursday, August 23 – SWU and then 3 X 1 mile in 5:20 each (11.2-11.3 mph), with 4-minute jog recoveries after the first two work intervals, a 2-mile CD, and then gentle stretching of hams and glutes at the end.
Friday, August 24 – Rest Day
Saturday, August 25 – SWU and then 3 X 10min with 2-minute jog recoveries after the first three work intervals, a 2-mile CD, and then gentle stretching of hams and glutes at the end.
Sunday, August 26 – Two hours of easy biking, followed by ham and glute stretching (using sports-drink pattern during ride)
__________________________________________________________
Monday, August 27 - 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 6 miles easily, followed by stretching of glutes and hams (8). Later in the day, cycle easily for 45 minutes.
Tuesday, August 28 - vVO2max Session: SWU and then 4 X 4min, with 3min jog recoveries and a 2-mile CD at the end, followed by stretching of glutes and hams.
Wednesday, August 29 – 6 miles of easy running, followed by gentle, thorough stretching of hams and glutes.
Thursday, August 30 – SWU and then 10 x 2min with 1min recovery and a 3-mile CD, followed by stretching of hams and glutes.
Friday, August 31 – Rest Day
The rest of the training (between Aug 31 and Sept 8) will consist of small doses of race-pace effort (to enhance economy, confidence, and "feel"), along with moderate inputs of high-quality running and strengthening.
Passport arrived today, that was close:-)
Jack
PS We will have Jon doing burpees soon:-)
Monday, August 20, 2007
Training for the World Championships
Greetings, and welcome to my first blog on our new project, Project 9.5. Breaking 7hrs at this years World Championships on September 8th is my main goal this year and having completed the Death Race, I resumed training quite quickly with just 5 weeks to go before the World Championships.
Post Death Race Training;
Monday, August 6 – 60 minutes of biking, with 6 three-minute surges at high intensity within the session (using sports-drink pattern, two regular swallows od sports drink every ten minutes)
Tuesday, August 7 – SWU and then 4 x 4min w/ 3min recoveries, with a 2-mile CD afterwards and then stretching of glutes and hams (using sports-drink pattern)
Wednesday, August 8 – 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 6 miles easily, followed by stretching of glutes and hams (8). Later in the day, cycle easily for 60 minutes.
Thursday, August 9 – vVO2max Session: SWU and then 5 X 1K in 3:07 each, with 3:07 jog recoveries and a 2-mile CD at the end, followed by stretching of glutes and hams (9.4 with 3.35 quality)
Friday, August 10 – Rest Day
Saturday, August 11 – SWU and then 4 x 10mins w/ 2min recoveries, with a 2-mile CD afterwards and then stretching of glutes and hams. And then Explosive Session (repeat of Sunday, August 5) in evening.
Sunday, August 12 – 12 miles of very easy running, followed by stretching of glutes and hams. (using sports-drink pattern)
Four weeks to go .......................
Monday, August 13 – 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 6 miles easily, followed by stretching of glutes and hams. Later in the day, cycle easily for 60 minutes.
Tuesday, August 14 – SWU and then 4 X 4 minutes, with 3-minute recoveries and a 2-mile CD at the end, followed by stretching of glutes and hams.
Wednesday, August 15 – 6 miles easily, with stretching of glutes and hams, plus 60 minutes of biking.
Thursday, August 16 – Explosive Session (repeat of Sunday, August 5) (stretch glutes and hams afterwards)
Friday, August 17 – Rest Day
Saturday, August 18 - SWU and then 4 x 10min with 2min recoveries, with 2mile cool down. (stretch glute and hams)
Sunday, August 19 – SWU and then 20K @ 6:45 pace, with a 1-mile CD at the end (using sports-drink pattern) (stretch glutes and hams afterwards) - Fantastic run, felt easy, back in May this felt hard, good improvement!
Three weeks to go...........................
Monday August 20 - 90 minutes of easy cycling (using sports-drink pattern), followed by stretching of hams and glutes.
Tuesday, August 21 – Whole-Body Strengthening: Special Warm-Up (SWU), and then performing the following exercises in order, moving quickly from exercise to exercise, but not sacrificing good form to get them done in a hurry. The idea is to do each exercise methodically and efficiently – and then almost immediately start on the next exertion.
(1) Run 800 meters at what feels like 5-K pace
(2) Do 6 chin-ups
3) Complete 50 sit-ups
(4) Perform 18 squat thrusts with jumps (burpees)
(5) Do 12 push-ups
(6) Complete 30 body-weight squats (fast)
(7) Run 800 meters at 5-K intensity again
(8) Do 12 squat-and-dumbbell presses (with ~ 15-pound dumbbells)
(9) Perform 50 low-back extensions
(10) Complete 12 feet-elevated push-ups
(11) Do 20 bench dips
(12) Complete 15 lunges with each leg (use hams and glutes to power up after each lunge)
(13) Run 800 meters at 5-K effort
(14) Repeat steps 2-13 one more time (for two circuits in all), and then cool down with 2 miles of light jogging, followed by stretching of hams and glutes.
Have a great week, check back latter in the week for further posts.
Jack
Post Death Race Training;
Monday, August 6 – 60 minutes of biking, with 6 three-minute surges at high intensity within the session (using sports-drink pattern, two regular swallows od sports drink every ten minutes)
Tuesday, August 7 – SWU and then 4 x 4min w/ 3min recoveries, with a 2-mile CD afterwards and then stretching of glutes and hams (using sports-drink pattern)
Wednesday, August 8 – 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 6 miles easily, followed by stretching of glutes and hams (8). Later in the day, cycle easily for 60 minutes.
Thursday, August 9 – vVO2max Session: SWU and then 5 X 1K in 3:07 each, with 3:07 jog recoveries and a 2-mile CD at the end, followed by stretching of glutes and hams (9.4 with 3.35 quality)
Friday, August 10 – Rest Day
Saturday, August 11 – SWU and then 4 x 10mins w/ 2min recoveries, with a 2-mile CD afterwards and then stretching of glutes and hams. And then Explosive Session (repeat of Sunday, August 5) in evening.
Sunday, August 12 – 12 miles of very easy running, followed by stretching of glutes and hams. (using sports-drink pattern)
Four weeks to go .......................
Monday, August 13 – 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 6 miles easily, followed by stretching of glutes and hams. Later in the day, cycle easily for 60 minutes.
Tuesday, August 14 – SWU and then 4 X 4 minutes, with 3-minute recoveries and a 2-mile CD at the end, followed by stretching of glutes and hams.
Wednesday, August 15 – 6 miles easily, with stretching of glutes and hams, plus 60 minutes of biking.
Thursday, August 16 – Explosive Session (repeat of Sunday, August 5) (stretch glutes and hams afterwards)
Friday, August 17 – Rest Day
Saturday, August 18 - SWU and then 4 x 10min with 2min recoveries, with 2mile cool down. (stretch glute and hams)
Sunday, August 19 – SWU and then 20K @ 6:45 pace, with a 1-mile CD at the end (using sports-drink pattern) (stretch glutes and hams afterwards) - Fantastic run, felt easy, back in May this felt hard, good improvement!
Three weeks to go...........................
Monday August 20 - 90 minutes of easy cycling (using sports-drink pattern), followed by stretching of hams and glutes.
Tuesday, August 21 – Whole-Body Strengthening: Special Warm-Up (SWU), and then performing the following exercises in order, moving quickly from exercise to exercise, but not sacrificing good form to get them done in a hurry. The idea is to do each exercise methodically and efficiently – and then almost immediately start on the next exertion.
(1) Run 800 meters at what feels like 5-K pace
(2) Do 6 chin-ups
3) Complete 50 sit-ups
(4) Perform 18 squat thrusts with jumps (burpees)
(5) Do 12 push-ups
(6) Complete 30 body-weight squats (fast)
(7) Run 800 meters at 5-K intensity again
(8) Do 12 squat-and-dumbbell presses (with ~ 15-pound dumbbells)
(9) Perform 50 low-back extensions
(10) Complete 12 feet-elevated push-ups
(11) Do 20 bench dips
(12) Complete 15 lunges with each leg (use hams and glutes to power up after each lunge)
(13) Run 800 meters at 5-K effort
(14) Repeat steps 2-13 one more time (for two circuits in all), and then cool down with 2 miles of light jogging, followed by stretching of hams and glutes.
Have a great week, check back latter in the week for further posts.
Jack
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