Project 9.5

Taper Week

2007-10-03T19:41:00.000-07:00

This week is a monster taper week, with just 24 miles of running from Mon-Sat, about 24-percent quality, to fully recover from what I have been doing over the last month and to fully adapt to the training I have carried out.

Training

Wednesday, Sept 26 – SWU, 12 X 1 minute at 5km race pace with 2-minute, easy-jog recoveries and a 2-mile CD at the end + glute & hamstring strength.

Thursday, Sept 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 4 miles easily, followed by stretching of glutes and hams.

Friday, Sept 28 – Rest Day + Symphony (one must have culture as well as fitness)

Saturday, Sept 29 – SWU and then 4 X 10min @ 10km race pace with 2min and a 2-mile CD at the end + Hockey game, Oilers lost:-(

Sunday, Sept 30 – 7 miles at 6min per mile pace + Northern Lights Play

Taper Week ……………………………………………

Monday, Oct 1 – SWU and then 3 miles @ 6:00 tempo, with a 1-mile CD and light stretching of hams and glutes.

Tuesday, Oct 2 – SWU and then 4 x 4mins with 3min recoveries, followed by light stretching of hams and glutes + glute & hamstring strength.

Wednesday, Oct 3 – SWU, 5 X 1min @ 5:00 pace with pistol squat recovery, and then 5 x 15sec @ 6:00 pace @ 15% with 15 sec recoveries, with 1-mile CD after the fifth, and then light stretching of hams and glutes + glute & hamstring strength.

Thursday, Oct 4 – 4 miles of easy running, followed by light stretching of hams and glutes.

Friday, Oct 5 – SWU and then 4 x 1min @ 5:00 pace, with 1min jog recoveries and then 4 x 15secs @ 6:00 pace @ 15% with 15sec recoveries, a 1-mile CD, and then light stretching of hams and glutes.

Saturday, Oct 6 – Fly to Kelowna, 4 mile easy run & light stretching.

Sunday, Oct 7 – SWU and then Kelowna marathon, avoiding to run the first few miles of the marathon at faster than 6-minute pace; use sports-drink pattern, with 8 ounces of sports drink 10 minutes before and then 6 regular swallows every two miles; finish in under 2:45:00, hop on plane by 2pm and fly to Hamilton to meet up with Shauna for our trip to Quebec for a conference, well if truth be told Shauna attends conference, I go to spa, yea me!

Monday, Oct 8 – 45 minutes of easy cycling

Tuesday, Oct 9 – 60 minutes of easy cycling

Or at least that is the plan:-)

Throw a log on the fire

2007-09-25T20:39:00.000-07:00

After taking some time to refresh and renew I have set my sites on the Okanagan Marathon, maybe I can achieve Jon's portion of the project:-)

Here is my training since the world championships;

Sunday, September 9 – Rest, Easy walking and enjoyable canal touring and sight-seeing

Monday, September 10 - 6 miles of easy running

Tuesday, Sept 11 – SWU, 4 X 4 minutes with 3-minute recoveries, 2-mile CD

Wednesday, Sept 12 – 6 miles easily

Thursday, Sept 13 – SWU, 10 X 2 minutes with 1-minute recoveries, 2-mile CD

Friday, Sept 14 – 6 miles of easy running

Saturday, Sept 15 – SWU, 4 X 10 minutes with 2-minute recoveries, 2-mile Cd

Sunday, Sept 16 – 2-hour easy run on trail

Monday, Sept 17 – 8 miles at six minutes per mile

Tuesday, Sept 18 – SWU, 4 x 4min with 3min rest at 10-K race pace, 2-mile CD

Wednesday, Sept 19 – 6 miles of very easy running

Thursday, Sept 20 – Rest Day (no training!)

Friday, Sept 21 – 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.

Saturday, Sept 22 – SWU, 4 x 10min with 2min recoveries, 2-mile CD

Sunday, Sept 23 – SWU, 4 miles easily, 10 miles at 6:00 pace, and a 2-mile CD

Monday, Sept 24 – 6 miles of light running, followed by core and glute strength

Tuesday, Sept 25 – 6 miles of light running, followed by core and glute strength

Wednesday, Sept 26 - Not sure but I am sure it will be fun!

Report from "Coach"

2007-09-13T20:55:00.000-07:00

After posting a brief report on my web page and sending an update email to my coach and renowned exercise physiologist , Owen Anderson, here is what he had to say;

I am very, very sorry about the way things worked out. This is very disappointing and frustrating for you, and I feel very bad that the race did not go better.

I am doubtful that the glutes are not firing on the flat, one would have to have an EMG performed during running. This is a very uncertain area of research, with no norms established for glute firing levels. And, since the glutes and back were tight, it seems instead that the glutes were over-firing, getting locked up rather than removing themselves from action. I think that possibly a better explanation is simply that you injured the area while picking up the Hungarian-woman's bricks :-) near the escalator on the way to the race venue, and that the glutes and low back were simply not recovered in time for the race. While this was a freak event, it nonetheless reveals that the area does require further strengthening. ( I should mention that, the glutes not firing was my interpertation of what was explained to me, so what do I know :-)

I am very glad that your fire is still burning strong. You are still going to run sub-7; there is much success in the future for you. What have you been doing for training since you returned?

Very kindest regards,
Owen

Final Preparations

2007-08-31T12:23:00.000-07:00

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:-)

The upcoming training is designed to sharpen

2007-08-23T16:38:00.000-07:00

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:-)

Training for the World Championships

2007-08-20T11:36:00.000-07:00

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