Wy's Run
OUTLINE:
Running
All runs are first w/o of the day, flat routes, soft surface, Zn1. NEVER leave Zn1. Double-run days – first run before work, second run after work. Saturday runs end with high cadence pick-ups. On double run days, the AM run is the longer of the two. On triple workout days, runs are AM and PM. Non-run workout is mid-afternoon.
Swimming
Focus on progression drills every session. Masters okay, but nothing harder than steady.
Cycling
Spin
an easy 30 minutes after every strength session.
Sunday
rides NEVER leave Zn1. Ride flat routes,
keep cadence high.
Full-body
stretching session minimum 3x per week.
Must
be diligent with nutrition – now is the time!
·
The last week of Block Two we began to increase the
pace to run on AeT
·
In Block Three we began to throw in a little AeT+5,
however, not forcing the HR
·
The second week of Block Four saw overuse/repetition
injuries begin to make appearances. I
ran through using ice therapy 3x daily and wrapping my
entire upper thigh and knee. Then took
two days completely off running.
Although I continued running regularly beyond the third week of Block
Four, the camp was “officially” over.
RESULTS:
·
The original goal of the run camp was to improve body
composition. I was not diligent enough
on the nutritional front to fully realize my goals on a weight loss front, but
composition changes did occur.
·
Pace. After
the camp my LSD pace increased by one minute per mile. AeT and AeT+5
running became easier. Improved aerobic
capacity and improved durability to tolerate frequent running.
Block 1: Sept 29-
Sept 29
|
Mon |
Tues |
Wed |
Thurs |
Fri
|
Sat |
Sun |
Oct 6 |
|
Swim |
|
45 |
|
45 |
|
|
45 |
|
|
Bike |
30 |
|
|
|
|
30 |
120 |
|
|
Run |
45 |
45 |
60 / 30 |
45 |
|
60 |
|
|
|
Weight |
60 |
|
|
|
|
60 |
|
|
|
Other |
|
|
|
|
|
|
|
|
|
|
2.25 |
1.5 |
1.5 |
1.5 |
0.0 |
2.5 |
2.75 |
12.0 |
|
Oct 7 |
|
|
|
|
|
|
|
Oct 13 |
|
Swim |
|
45 |
|
45 |
|
|
30 |
|
|
Bike |
30 |
|
|
|
|
30 |
150 |
|
|
Run |
45 |
60 |
60 / 45 |
45 |
|
60 |
|
|
|
Weight |
60 |
|
|
|
|
60 |
|
|
|
Other |
|
|
|
|
|
|
|
|
|
|
2.25 |
1.75 |
1.75 |
1.5 |
0.0 |
2.5 |
3.0 |
12.75 |
|
Oct 14 |
|
|
|
|
|
|
|
Oct 20 |
|
Swim |
|
45 |
|
45 |
|
|
30 |
|
|
Bike |
30 |
|
|
|
|
30 |
90 |
|
|
Run |
30 |
45 |
45 / 30 |
45 |
|
45 |
|
|
|
Weight |
60 |
|
|
|
|
60 |
|
|
|
Other |
|
|
|
|
|
|
|
|
|
|
2.0 |
1.5 |
1.25 |
1.5 |
0.0 |
2.25 |
2.0 |
10.5 |
Block 2: Oct 21 –
|
Oct 21 |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Oct 27 |
|
Swim |
|
60 |
|
60 |
|
|
|
|
|
Bike |
30 |
|
|
|
|
30 |
90 |
|
|
Run |
45 |
60 |
60 / 60 |
|
45 / 45 |
60 |
45 |
|
|
Weight |
60 |
|
|
|
|
60 |
|
|
|
Other |
|
|
|
|
|
|
|
|
|
|
2.25 |
2.0 |
2.0 |
1.0 |
1.5 |
2.5 |
2.25 |