Low Mileage + Strength + Power = Faster Times
Greetings,
This past week has been filled with some okay workouts. I registered for the triathlon I plan to do in May, so you could say that the tri-training has begun. This week was capped off pretty well on Thursday, when I tested out a new 5RM for my deadlift (now at 275) and also decided to see how I could handle a 6 minute-mile pace for 1.5 miles after that run.
My running workout went like this:
1/4 mile at 8.0mph (roughly 2 minutes)
1.5 miles at 10.1mph (under 9 minutes)
1/4 mile at 7.5mph (2 minutes)
All in all, under 13 minutes for 2 miles total. At first I was planning on doing just 1/2 mile at 10.1mph, then it grew to 3/4, then a full mile, and I just felt like I wanted to keep going, to see how I could handle it.
I went to http://exrx.net, which is a great resource site for training calculators. Go into their "Fitness Calculator" section and you'll enjoy the stuff they have. I punched in a 9 minute, 1.5 Mile Run test time and noticed that I'm perfectly happy with that readout. A 57 VO2 Max estimate is fine by me.
There are other tools on there, for estimating body composition, 1 rep maximums, and more.
My back was pretty sore on Friday, however. I think it was a combo of a lot of snow removal work on Wednesday & Thursday with my job at the school, plus the heavy deadlifting.
This morning it seems a lot better, so I will mainly do a kettlebell power workout later today, and also plan a bike/run 'brick' workout for my triathlon training on Sunday.
Also, last week, I was reviewing my Running Times magazine from Dec 2009, and there was an article in there on Scott Hartley, a Masters runner who has ran a 1:58 800m, and a 4:07 1600m time at the USATF Masters Outdoor Championships: in the M45 age division. Those times would have won in the M40 division as well...the thing that stuck out to me in this article is the guy's training regimen, as its strikingly similar to what I promote doing.
Basically, its low-mileage runs, under 25 miles a week. He does the famed Cross-Fit training program style for his strength training & power training focus. I myself am not a fan of Cross-Fit's training style, as I am a bit reserved on their overall take of training. But, that's for another rant...the meat of his running workouts are, you guessed it: interval training. The article states that a typical week in February for him would be runs no longer than 4 miles, a "Tabata Run" on Sunday (a staple of my training!), 3x400m on Tuesday, 4x400m on Thursday, and a unique workout of 800m runs with 50 back extensions and 50 sit-ups after each 800m, done on a Friday.
This is MY KIND OF TRAINING that I like to see, and how its working so well. Hartley had a 'good run' of success in college as a track runner, focusing on the 800 & 1600, with also a sub 15-minute 5K to boot. After a lot of high mileage training, the injuries would come, and come again, and he almost had to give up running. Then he found a co-worker who was thinking that maybe all he needed was some strength training to help fix the issue. It's a good thing he had a co-worker to help him out, because he sure has a lot of success with his new style of training. Talk about being 're-born' as a runner, especially with those times, and especially at that age!
I think the quote I like the most in this article is from Hartley himself: "I don't like jogging, I want to go fast & get it done."
My kind of guy...doing the kind of training I like to see people do.
If you want to read more about my methods & training principles, there's no better place to go than to join my new site at http://MakeVarsity.com, where you can download all of my e-books, such as "Endure!" and "KettleBolics", for free.
"Endure!" shows you how I took a XC team of multi-sport athletes and helped them improve their overall fitness levels through high intensity interval training and low-mileage training, applied with GPS technology to aid them in setting their running paces accordingly.
"KettleBolics" shows you how to incorporate kettlebell power training into your running workouts and how it transfers into greater power for hills, and in flat-out power on the track.
Those 2 guides alone are well worth joining the site for! And its free to join, so you have nothing to lose!
Go to http://MakeVarsity.com and join today!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
http://MakeVarsity.com
This past week has been filled with some okay workouts. I registered for the triathlon I plan to do in May, so you could say that the tri-training has begun. This week was capped off pretty well on Thursday, when I tested out a new 5RM for my deadlift (now at 275) and also decided to see how I could handle a 6 minute-mile pace for 1.5 miles after that run.
My running workout went like this:
1/4 mile at 8.0mph (roughly 2 minutes)
1.5 miles at 10.1mph (under 9 minutes)
1/4 mile at 7.5mph (2 minutes)
All in all, under 13 minutes for 2 miles total. At first I was planning on doing just 1/2 mile at 10.1mph, then it grew to 3/4, then a full mile, and I just felt like I wanted to keep going, to see how I could handle it.
I went to http://exrx.net, which is a great resource site for training calculators. Go into their "Fitness Calculator" section and you'll enjoy the stuff they have. I punched in a 9 minute, 1.5 Mile Run test time and noticed that I'm perfectly happy with that readout. A 57 VO2 Max estimate is fine by me.
There are other tools on there, for estimating body composition, 1 rep maximums, and more.My back was pretty sore on Friday, however. I think it was a combo of a lot of snow removal work on Wednesday & Thursday with my job at the school, plus the heavy deadlifting.
This morning it seems a lot better, so I will mainly do a kettlebell power workout later today, and also plan a bike/run 'brick' workout for my triathlon training on Sunday.
Also, last week, I was reviewing my Running Times magazine from Dec 2009, and there was an article in there on Scott Hartley, a Masters runner who has ran a 1:58 800m, and a 4:07 1600m time at the USATF Masters Outdoor Championships: in the M45 age division. Those times would have won in the M40 division as well...the thing that stuck out to me in this article is the guy's training regimen, as its strikingly similar to what I promote doing.
Basically, its low-mileage runs, under 25 miles a week. He does the famed Cross-Fit training program style for his strength training & power training focus. I myself am not a fan of Cross-Fit's training style, as I am a bit reserved on their overall take of training. But, that's for another rant...the meat of his running workouts are, you guessed it: interval training. The article states that a typical week in February for him would be runs no longer than 4 miles, a "Tabata Run" on Sunday (a staple of my training!), 3x400m on Tuesday, 4x400m on Thursday, and a unique workout of 800m runs with 50 back extensions and 50 sit-ups after each 800m, done on a Friday.
This is MY KIND OF TRAINING that I like to see, and how its working so well. Hartley had a 'good run' of success in college as a track runner, focusing on the 800 & 1600, with also a sub 15-minute 5K to boot. After a lot of high mileage training, the injuries would come, and come again, and he almost had to give up running. Then he found a co-worker who was thinking that maybe all he needed was some strength training to help fix the issue. It's a good thing he had a co-worker to help him out, because he sure has a lot of success with his new style of training. Talk about being 're-born' as a runner, especially with those times, and especially at that age!
I think the quote I like the most in this article is from Hartley himself: "I don't like jogging, I want to go fast & get it done."
My kind of guy...doing the kind of training I like to see people do.
If you want to read more about my methods & training principles, there's no better place to go than to join my new site at http://MakeVarsity.com, where you can download all of my e-books, such as "Endure!" and "KettleBolics", for free.
"Endure!" shows you how I took a XC team of multi-sport athletes and helped them improve their overall fitness levels through high intensity interval training and low-mileage training, applied with GPS technology to aid them in setting their running paces accordingly.
"KettleBolics" shows you how to incorporate kettlebell power training into your running workouts and how it transfers into greater power for hills, and in flat-out power on the track.
Those 2 guides alone are well worth joining the site for! And its free to join, so you have nothing to lose!
Go to http://MakeVarsity.com and join today!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
http://MakeVarsity.com
Posted by 1 Mile Nation at 1/9/2010 7:37 AM 
Categories: uncategorized
Tags: strength training interval training
Categories: uncategorized
Tags: strength training interval training
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