http://www.youtube.com/watch?v=sgxVPwTW-1E&feature=related
Definitely worth a watch.
The scale of the hills and mountains we'll be running is impressive!
Friday, 10 February 2012
The first training run 4th Feb 2012 9:30am
On the eve of our second run I will tell you about the first run!
It actually went pretty well to be fair. I haven't done any long distance running since 2009 so didn't really know what my body was going to be like as the miles clocked up. When I run longer distances invariably my stride pattern is shorter to help maintain a steady plod which in turn creates a few tight spots in my right hip joint, left and right hip flexors and adductor's. After blowing the cobwebs out of the system early on I started to find my running legs again and thankfully I only felt a little tightness with a couple of miles to go which didn't amount to anything more than just being aware that it was there.
On a chilly zero degree Saturday morning we clocked up 9.3 miles. We all came off the run feeling good albeit a tad cold!
I took some pictures and a few videos of the run so I will share these with you (beware of motion sickness!)
Staff is bracing himself against the cold or in need of a big poo......??
I know it's only the first week yet I can't help but get spontaneous feelings of excitement about the next 6 months of training! :-)
Wednesday, 1 February 2012
Weekly Training schedule (to start)
This will vary in the group due to the teams work commitments but as a general it will look something like this.
Monday - Gym session (am session for me)
Tuesday - rest (myo-fascial release day/stretching) - big fan of a foam roller
Wednesday - gym session
Thursday - Interval session (sprint training 45 minutes)
Friday - Rest (myo-fascial release day/stretching)
Saturday - Training run (distances to be planned on a week to week basis)
Sunday - Training run (potentially a long run or interval session on the trail)
As far as this plan goes it is manageable for the guys as they don't have access to weight training facilities as much as I do. I will actually get another strength conditioning session in on one of my rest days or as a night/pm session on a set gym day working different areas to the morning session (details as and when)
(myo-fascial release day/stretching) = sports massage, osteopathy, A.R.T, foam rolling and the like.
Monday - Gym session (am session for me)
Tuesday - rest (myo-fascial release day/stretching) - big fan of a foam roller
Wednesday - gym session
Thursday - Interval session (sprint training 45 minutes)
Friday - Rest (myo-fascial release day/stretching)
Saturday - Training run (distances to be planned on a week to week basis)
Sunday - Training run (potentially a long run or interval session on the trail)
As far as this plan goes it is manageable for the guys as they don't have access to weight training facilities as much as I do. I will actually get another strength conditioning session in on one of my rest days or as a night/pm session on a set gym day working different areas to the morning session (details as and when)
(myo-fascial release day/stretching) = sports massage, osteopathy, A.R.T, foam rolling and the like.
So it begins. Weeks 1-4 gym programs
| #1 - exercise selection | Tempo | Rest | Sets | Reps | ||
| A1- barbell front squats | 30X0 | 30 | 4 | 12 | ||
| A2-barbell hang cleans | 10X0 | 60 | 4 | 12 | ||
| B1-full range barbell deadlifts | 30X0 | 30 | 4 | 12 | ||
| B2-barbell overhead press | 30X0 | 60 | 4 | 12 | ||
| C1-alternating forward lunges, barbell on your back | 20X0 | 30 | 3 | 12 e/s | ||
| C2-alternating jumping lunges | X | 60 | 3 | 12 e/s | ||
| #2 - exercise selection | Tempo | Rest | Sets | Reps | ||
| A1-bench supported dumbbell row | 2111 | 30 | 4 | 12 | ||
| A2- 45 degree incline bench dumbbell press S-N-G | 3010 | 60 | 4 | 12 | ||
| B1-shoulder level 1 arm cable pull | 21X1 | 30 | 4 | 12 e/s | ||
| B2-flat bench alternating unilatral dumbell press NG | 3010 | 60 | 4 | 12 e/s | ||
| C1-standing dumbell bicep curls, hands turned out | 30X0 | 30 | 3 | 12 | ||
| C2-Push ups | 40X0 | 60 | 3 | 12 | ||
We will be recording every set and rep so you will be able to see when we post on here how we're progressing or not as the case may be. It will be my job to analyse the data that I am given to determine if we are stagnating or making steady progressions each workout. Failure in a set just means you're on the right track :-)
A little note of failure within a given repetition range. If like above you're striving for 12 reps then you shouldn't be hitting 6 and stopping for example. That would mean the weight you have chosen is too heavy. You will know when you have the right weight as you will be starting to lose form around reps 9, 10, 11, 12 - you want to the last 2/3 reps to be tough to get done.
If you then start to fail on reps lower the weight but never more than 10% less than your starting (1st) set weight.
A recording sheet I use looks like this; (example weight and reps included)
| Week 1 | set 1 kg | reps | set 2 kg | reps | set 3 kg | reps | set 4kg | reps |
| Program 1 | ||||||||
| a1 | 90 | 12 | 90 | 12 | 90 | 11 | 88 | 12 |
| a2 | ||||||||
| b1 | ||||||||
| b2 | ||||||||
| c1 | ||||||||
| c2 |
copy and paste didn't quite work here so imagine there are grid patterns like a normal spreadsheet!
Please refer to this post for explanations on my program writing http://nick-collins.blogspot.com/2012/01/my-program-writing-explained.html
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