Author Topic: Triathlon sprint prep  (Read 642541 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2505 on: October 14, 2017, 08:33:15 pm »
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Thinking of joining a local PD, they're hiring now.

So if I do my workouts asap will ramp up.
Need a 12:29 1.5 mile and like 38 sit ups in 1 minute etc.  The push ups are easy so not worried.

My current mile pace is too slow, want to get it down from 8:30 to 7:30 or 6:50 on a treadmill.

Realistically depending on my score id have maybe til after winter to get ready which i think is plenty of time.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2506 on: October 15, 2017, 09:45:02 am »
+1
Running program I just thought of lol

Last time I was doing upwards of 5 miles and I'd end up getting injured.

This time though I want to keep it around 3 miles

Monday: 3 mile run@ 5mph
Tuesday: 2.5 mile run@ 5.4MPh
Wednesday: 2 mile run@ 5.8 MPh
Thursday: 1.5 mile run@ 6mph
Friday: 1 mile run@ 6.4mph

So each day is 3 miles just what I haven't done within the 3 miles ill walk so the 2 mile run day I'll walk 1 mile

As long as i feel the week has gone well and I can move up the speeds then ill slowly progress and this will be until March.

By March id like to be at a 8.2-5mph pace on my 1.5 mile run.  Hopefully by this time I will be at a lot leaner of a physique.

I will also incorporate high volume bw movements, particularly push ups and sit ups

Goal is 100 of each a day

Because of this my workouts will remain relatively the same minus squats every day to just 1 day high volume. 
« Last Edit: October 16, 2017, 06:55:50 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2507 on: October 16, 2017, 08:28:02 am »
+1
3 mile run in a little less than 36 mins

Felt easy cardio wise but my lower back started acting up, not bad but if I went longer it would have.

I feel good about the paces I have set as a good starting week.

Push ups: 3 rounds of high incline, low incline and floor, idk how many reps

Sit ups: I did 20 and abs cramped lol oh well, I have 5 months to get good at them
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adarqui

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Re: Triathlon sprint prep
« Reply #2508 on: October 16, 2017, 10:46:45 am »
+1
ya man, if you've noticed I even break up my longer runs alot lately.. imho, it's safer. So instead of 10 miles non stop, breaking it up various ways gives you the same work but perhaps less overuse, ie: (these don't add up exactly)
- 4 x 2 miles with 0.5 walk in between
- 3 x 3 miles with 0.5 walk in between
- 9 x 1 miles with 0.25 walk in between

so the point here is, even for me 5 miles non-stop can create more fatigue than if I split that up. If i'm feeling a bit wrecked, I definitely feel it takes it's toll. Walking in between sets (diced up) feels really good to me. Also feels more natural tbh.

So for you, cutting it back to 3 seems like a smart move, but you can also experiment with something like this eventually:
- 3 miles run, 1 mile walk, 1 mile run
- 3 x 1.5 mile run, light 0.5 mi walk in between each set

etc.. so if you wanted to get that 5 miles worth of work in on some days, don't be afraid of splitting/dicing it up is all i'm saying.. work is work, it has a slightly different training effect when you slice it up but it could be a little safer by allowing for some recovery etc.

peace!

John Stamos

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Re: Triathlon sprint prep
« Reply #2509 on: October 16, 2017, 12:11:47 pm »
+1
ya man, if you've noticed I even break up my longer runs alot lately.. imho, it's safer. So instead of 10 miles non stop, breaking it up various ways gives you the same work but perhaps less overuse, ie: (these don't add up exactly)
- 4 x 2 miles with 0.5 walk in between
- 3 x 3 miles with 0.5 walk in between
- 9 x 1 miles with 0.25 walk in between

so the point here is, even for me 5 miles non-stop can create more fatigue than if I split that up. If i'm feeling a bit wrecked, I definitely feel it takes it's toll. Walking in between sets (diced up) feels really good to me. Also feels more natural tbh.

So for you, cutting it back to 3 seems like a smart move, but you can also experiment with something like this eventually:
- 3 miles run, 1 mile walk, 1 mile run
- 3 x 1.5 mile run, light 0.5 mi walk in between each set

etc.. so if you wanted to get that 5 miles worth of work in on some days, don't be afraid of splitting/dicing it up is all i'm saying.. work is work, it has a slightly different training effect when you slice it up but it could be a little safer by allowing for some recovery etc.

peace!

True that, I will do something like that eventually when I get to a lower body weight, or maybe after a month of consistent running. 

I might take another job for the time being, if I do then I might just invest in a treadmill for my house and just focus on running and bw stuff that I can do here.  Especially in the winter time when I wont feel like driving in shit weather just to run for an hour.   
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John Stamos

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Re: Triathlon sprint prep
« Reply #2510 on: October 17, 2017, 08:54:51 am »
+1
2.5 mile run at 5.5.4MPh
Easy run, I might have set the speeds too low but ill keep with it a not adjust it because it might be a good thing to start out like this.

I'm sitting on the shitter and someone is making the weirdest noises just trying to pee.

Anyway

I ran and did

Snatch up to 145lbs
Cleans up to 200lbs

Weighed in at 260 which is frustrating.  I've been drinking a lot of water lately so idk if that's it or not.

Just not the direction I wanted things to go which is I wanted to wait until i had to really focus on my diet but looks like I will have to do that now.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2511 on: October 19, 2017, 07:41:20 am »
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Yesterday was 2 miles at 5.9 first mile and 6mph second mile. 

Since I did that and today is only 1.5 miles I think I want to go for 6.5mph
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John Stamos

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Re: Triathlon sprint prep
« Reply #2512 on: October 19, 2017, 08:35:41 am »
+1
8:45 split I think it averaged out to, i dont wany to do the math but that's close

13:16 for 1.5 mile

Not a bad starting point, last time I started at 16 something and cut 3 minutes off, I want to do the same again, a 7 minute pace would be nice.

Walked the other 1.5 miles
28 sit ups and then the cramps kicked in

I'm interviewing at another job today for during the week and if I take it now ill be mornings until they open their second shift.  If that's the case I'll just buy a treadmill.  Coming here when school is out is a nightmare.

Again up in weight, I'm thinking it's because my total volume for walking has gone from 10 miles to 3 miles a day.  I guess I'll just watch what I eat and let my body get used to it.  Saturdays and Sundays will be long walk days though.
« Last Edit: October 19, 2017, 09:00:45 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2513 on: October 20, 2017, 12:32:14 pm »
+2
1 mile run

started at 7.5 mph, then went to like 7.8mph and jacked it up towards the end to make up for the time it takes the treadmill to get up and going which is like a 10 second loss. 

7:59 minute mile on 1% incline

walk 2 miles

then i did some light squats, 135-165-185 for like sets of 10

I did a semi proper warm up which is more than what i usually do which is none.  I felt way better running and my squats felt a lot better, along with some sumo stance db deadlift holds to stretch out my hips

I'm working an overnight tonight so I will go to the gym, hit up a full bod workout, quick one consisting of machines and a barbell OH Press and go for a long walk afterwards, sunday is another walk day with some bw movements. 

Next week I am training at work so I might just run in their gym after work, if not then I will go to the gym after work and just go for my runs, id like to do it outside but its going to rain the majority of the week.  Its 3 weeks of training, idk if its 3 consistent weeks but i dont want to do too much weights because i dont want to accidentally fuck myself up and miss out on my training at work.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2514 on: October 21, 2017, 02:00:51 am »
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some running today if the weather holds up, I got asked to do a 4 over today so I won't be out until 11 and the gym closes at 1230 buuut I gotta shop.

I can't pass up on an extra 130 bucks and 4 overs are rare for us.(non full time regulars)

From the sounds of it they are possibly hiring in November for apprentices, and my training will be finished by the time they hire so kind of coincidental.  I'll take it but I feel as though I'd rather be with the police department.  Idk ill play it by ear.

Oh yeah i messed up and confused 1st shift with day shift but here it's midnights so ill be able to run in the morning.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2515 on: October 23, 2017, 12:52:25 am »
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So I'm doing overnight shifts and today at 10 i have an interview at 10 so i wont be running. 

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John Stamos

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Re: Triathlon sprint prep
« Reply #2516 on: October 24, 2017, 12:22:58 pm »
+2
3 mile run at 5.4 mph, easy just boring

low energy Eric today it not lack of sleep but lack of food.  I don't eat a lot on midnights so ill have to change that.
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LBSS

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Re: Triathlon sprint prep
« Reply #2517 on: October 25, 2017, 01:22:57 am »
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3 mile run at 5.4 mph, easy just boring

low energy Eric today it not lack of sleep but lack of food.  I don't eat a lot on midnights so ill have to change that.

or maybe use it as an opportunity to shed a few pounds? calories are cumulative over the course of the week, if you have a few less on some days and then maintenance on other days you'll start losing weight.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2518 on: October 25, 2017, 01:43:13 am »
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3 mile run at 5.4 mph, easy just boring

low energy Eric today it not lack of sleep but lack of food.  I don't eat a lot on midnights so ill have to change that.

or maybe use it as an opportunity to shed a few pounds? calories are cumulative over the course of the week, if you have a few less on some days and then maintenance on other days you'll start losing weight.

Yeah true, I just meant ill usually eat a lunch maybe, definitely supper before work and then I eat on my lunch break around 3 or 4am.  Depends on how tired I am.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2519 on: October 25, 2017, 06:47:37 am »
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I'll do 5.6 MPh today for 2.5 miles

I'll see how I feel afterwards, might hit 1 exercise per body part.
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