Author Topic: Triathlon sprint prep  (Read 642590 times)

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John Stamos

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Re: Eric's Journal
« Reply #930 on: April 15, 2015, 09:53:18 am »
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just did my tabata workout and 2 mile walk, now just cooking some cube steaks up and just waiting all day to see if they call
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LBSS

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Re: Eric's Journal
« Reply #931 on: April 15, 2015, 10:12:19 am »
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good luck.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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John Stamos

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Re: Eric's Journal
« Reply #932 on: April 17, 2015, 04:35:44 pm »
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I was a few spots away from getting called to this academy but its looking like I will be getting into the June academy.  My buddy finished his test about a hr-hr n a half before me and he got called for this one in May but denied it so i doubt within that hr or so 200 other people finished the test before me so ill get in at june

Before I get into my question, 40 minute walk and tabata workout this morning

LBSS I have approximately 40-49 days until the next academy. So LBSS, My muscle mass i believe is plenty to support my BMR so I want to transition into conditioning and maintenance.  I will be mainly doing 5 mile runs and body weight movements in the academy so that is what I want to focus on.  I want to be able to work up to say a decent 6 mile pace where I'm not completely dead afterwards so 5 miles wont be too bad.  I was thinking of pyramiding the running, say 2x a week, 1 mile each day, next week raise it up to 2 miles, then 3 then back down then back up or something, and for my workouts, do supersets just to focus on maintenance and not going too heavy just so my recovery is in check.

so what would you do?  I will also keep the 40 minute walks on my off days
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LBSS

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Re: Eric's Journal
« Reply #933 on: April 17, 2015, 05:02:23 pm »
+1
not sure what you mean by your muscle mass being enough to support your BMR. your BMR has to do with all kinds of shit, one of which is muscle mass.

with respect to conditioning for the run, how far you can run comfortably now? i don't think pyramiding makes sense, i think you're probably better off doing a linear progression. that's what i'd do myself if i had six weeks to build up. here's an idea.

two days per week, with at least a full day and preferably two in between:
week 1 - run 1.5 miles, set a pace that's challenging so you're pretty gassed by the end but not dead; this becomes your pace for the next weeks
week 2 - run 2 miles, just below the pace you set in week 1
week 3 - run 2.5 miles, same pace as week 2
week 4 - run 3 miles, same pace as week 2
week 5 - run 3.5 miles, same pace
week 6 - run 4 miles one day, 5 miles the second day, same pace

three days per week:
week 1 - walk 40 minutes
week 2 - walk 40 minutes with 8 intervals of hard running, faster than your jogging pace for 30 seconds, get up on your toes
week 3 - walk 40 minutes with 10 intervals of 30 seconds
week 4 - walk 40 minutes with 8 intervals of 45 seconds
week 5 - walk 40 minutes with 10 intervals of 45 seconds
week 6 - walk 40 minutes with 8 intervals of 60 seconds
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

John Stamos

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Re: Eric's Journal
« Reply #934 on: April 17, 2015, 05:24:11 pm »
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Yeah i Just meant I shouldnt need to build more muscle so maintenance should be fine.

That looks good and im not sure how long i can run now comfortably but ill run on the track and just set a certain pace like hmm

18 laps is a mile so 27 is a mile and a half

a 55 second pace per lap will put me just under 15 minutes and ive been like 60-65 second pace for my walks so shaving 10 seconds off shouldnt be too bad to start out.  my running days will probably be monday and wednesday or thursday.  Tonight at the end of my workout i will go on the track and do a few laps to see what the pace is like.

Also I finally put my basketball hoop up on my court since the snow is gone for good.

at 5'10 at 280 something in shitty boots that dont zip up, i did a 1 step tomahawk on 8.5 and a standing and 1 step 1 hander on 9ft! lmao  So i have a long ways to go
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vag

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Re: Eric's Journal
« Reply #935 on: April 17, 2015, 05:56:04 pm »
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18 laps is a mile so 27 is a mile and a half

a 55 second pace per lap will put me just under 15 minutes

Something went bad in those calculations.
18 laps can't bee a mile, that would be less than 100 yards per lap. But then the 55s/lap doesn't make sense, it is way too slow.
Also 55s/lap for 18 laps is 16m:30s, so whatever distance those 18 laps are, the 'just under 15 minutes' you mentioned also doesn't add up.

:derp:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

John Stamos

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Re: Eric's Journal
« Reply #936 on: April 17, 2015, 05:59:37 pm »
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This isnt a regular track, its the indoor track around the gym.  If i went on the outside lap at the school they'd probably call the cops on me for creepin or something since its about 100ft from the school.  Idk it'd feel weird if i went there during the school day lol it's fine for old people but itd be pretty awkward.
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PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #937 on: April 17, 2015, 06:03:28 pm »
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ok yeah my math is fucked up still lol I HAVENT BEEN IN SCHOOL FOR 8 YEARS!!! lol  idk a 10 second cut on this short ass track pretty much running around a basketball court seems significant to me in my head, ill figure it out, how about i try to keep a 15 minute pace for the 1.5 mile to start off
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PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #938 on: April 17, 2015, 10:23:17 pm »
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I talked to my buddy and he has a few friends in the academy right now and he said they are only going about 1.5 miles a day and at the end of the academy they run like 5 miles or something so maybe i can cut the distances down a bit or just be a man and suck it up?
Every Monday
50 JR
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

vag

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Re: Eric's Journal
« Reply #939 on: April 18, 2015, 05:45:41 am »
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Haha, ok, makes sense now. If you know the total distance it is fine. Around 15 minutes sounds like a reasonable starting pace for 1,5 miles. Don't predetermine and worry about times though, just go and set a challenging but not exhausting pace just like LBSS said and see what you get. I don't know about the daily distances, 1.5 mile seems to low. Since the goal is total kcals, you need more 'TUT'. So building up to bigger distances is building up to more burned kcals. Long walks also work wonders. I think LBSS suggestion is very well rounded, stick with it.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

John Stamos

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Re: Eric's Journal
« Reply #940 on: April 18, 2015, 01:33:38 pm »
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Kk ill give it a whirl. 

Last nights workout was supersets for OH press and side raise both DBs for 5 sets.

Superset 2 was front raise and rear delt work for 3 sets

I hit one pump set for back and bi's, 2 sets for tris and I believe that was it
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John Stamos

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Re: Eric's Journal
« Reply #941 on: April 19, 2015, 10:14:05 pm »
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And this is more for conditioning/cardiovascular purposes.  Im more worried about making the academy as easy as possible.  Bodyweight matters but not that much, after HS i was about 205 and couldnt run to save my life but my last year i was running in the high 5's for the mile and could do 8 miles pretty comfortably at 195lbs.  At my bw 1.5 miles will be plenty for fatloss as well lol
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LBSS

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Re: Eric's Journal
« Reply #942 on: April 19, 2015, 10:45:08 pm »
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yeah but your cardiovascular fitness will improve a lot if you're lighter. combine losing a bit of fat with gradually building up your running distances and you will be swift like an antelope in no time.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

John Stamos

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Re: Eric's Journal
« Reply #943 on: April 20, 2015, 10:38:29 am »
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Yeah it was an interesting run lol

I had to do my tabata before my run because the track was full of old zombies and the dreadmill was full of fat chicks talking about desserts.

During the tabata my left quad was on fire so my first thought was fuck but whatevs.

I did a .10 mile walk to get my shit going after stretching and I finished the 1.5 mile run in 15:40 or so.  My cardio wasn't the problem really, the first half mile was easy at a 10 minute mile pace, then my cardio became an issue and my hoodie made me heat up like a mofo by .70 so i stopped for a second to take my hoodie off.  After that my cardio wasn't an issue, i was breathing harder from the tabata but my hips and pretty much right leg was just tight and on fire.  So  hopefully with more stretching and after a week or so my body will get used to it.

The tabata was easy too, thinking of increasing it to 10 minutes on wednesday
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PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #944 on: April 20, 2015, 06:30:14 pm »
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Not going to the gym tonight, been feeling like shit and always do every year march-june.  I want my back day to be the most diesel one so i want to make sure i have energy for it.  I'll be doing back tomorrow morning before my 40 min walk
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41