Physical exercise

Training Schedule: 18 Weeks of Preparation

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Physical Energy Statue, Kensington Gardens The...
Physical Energy Statue, Kensington Gardens The Royal Albert Hall appears in the background. (Photo credit: Wikipedia)

Preparing to commence running in September. The whole thing is a little daunting, not because of the intensity of the task, but because I experienced failure in commencing my previous effort. For me, that is the biggest obstacle, and your support is immensely important.

So here is my training schedule for the next 18 weeks. If you want to join in at any time, or to drop me a line ask how I am doing, I would love to hear from you. If you need any advice in any training you are working towards, please drop me a line as well- I would love to help out where I can.

Training Schedule 10 City Bridge Run

Date Conditioning Running
Pre-Week 1
Mon, Apr 30, 2012 Swimming 5 x 200 m 8 km
Tue, May 1, 2012 Yoga 5 x 800 m
Wed, May 2, 2012 Swimming 3 x 400 m 8 km
Thu, May 3, 2012 Pilates 5 km on machine
Fri, May 4, 2012 Rest
Sat, May 5, 2012 Swimming 2 x 500 m 6 km
Sun, May 6, 2012 Rest
Pre-Week 2
Mon, May 7, 2012 Swimming 4 x 400 m 8 km
Tue, May 8, 2012 Strength Circuit 2 x 1600 m
Wed, May 9, 2012 Yoga 8 km
Thu, May 10, 2012 16 km
Fri, May 11, 2012 Rest
Sat, May 12, 2012 Pilates 6 km
Sun, May 13, 2012 Rest
Pre-Week 3
Mon, May 14, 2012 Swimming 4 x 500 m 8 km
Tue, May 15, 2012 Strength Circuit 4 km on machine
Wed, May 16, 2012 Yoga 8 km
Thu, May 17, 2012 Pilates 8 x 200 m
Fri, May 18, 2012 Rest
Sat, May 19, 2012 24 km
Sun, May 20, 2012 Rest
Pre-Week 4
Mon, May 21, 2012 Swimming 2 x 800 m 8 km
Tue, May 22, 2012 Strength Circuit 5 x 800 m
Wed, May 23, 2012 Yoga 8 km
Thu, May 24, 2012 Pilates 5 km on machine
Fri, May 25, 2012 Rest
Sat, May 26, 2012 Strength Circuit 6 km
Sun, May 27, 2012 Rest
Pre-Week 5
Mon, May 28, 2012 Pilates 8 km
Tue, May 29, 2012 Strength Circuit 2 x 1600 m
Wed, May 30, 2012 Yoga 8 km
Thu, May 31, 2012 16 km
Fri, Jun 1, 2012 Rest
Sat, Jun 2, 2012 Strength Circuit 6 km
Sun, Jun 3, 2012 Rest
Pre-Week 6
Mon, Jun 4, 2012 Swimming 3 x 800 m 8 km
Tue, Jun 5, 2012 Strength Circuit 4 km on machine
Wed, Jun 6, 2012 Yoga 8 km
Thu, Jun 7, 2012 Pilates 8 x 200 m
Fri, Jun 8, 2012 Rest
Sat, Jun 9, 2012 6 km
Sun, Jun 10, 2012 Rest
Date Conditioning Running
Training 1/12
Mon, Jun 11, 2012 Swimming 4 x 400 m 8 km
Tue, Jun 12, 2012 Pilates 5 x 800 m
Wed, Jun 13, 2012 Yoga 8 km
Thu, Jun 14, 2012 5 km on machine
Fri, Jun 15, 2012 Rest
Sat, Jun 16, 2012 24 km
Sun, Jun 17, 2012 Rest
Training 2/12
Mon, Jun 18, 2012 Swimming 4 x 400 m 8 km
Tue, Jun 19, 2012 Pilates 3 x 1600 m
Wed, Jun 20, 2012 Yoga 8 km
Thu, Jun 21, 2012 16 km
Fri, Jun 22, 2012 Rest
Sat, Jun 23, 2012 20 km
Sun, Jun 24, 2012 Rest
Training 3/12
Mon, Jun 25, 2012 Strength Circuit 8 km
Tue, Jun 26, 2012 Pilates 4 km on machine
Wed, Jun 27, 2012 Yoga 8 km
Thu, Jun 28, 2012 8 x 200 m
Fri, Jun 29, 2012 Rest
Sat, Jun 30, 2012 24 km
Sun, Jul 1, 2012 Rest
Training 4/12
Mon, Jul 2, 2012 Strength Circuit 8 km
Tue, Jul 3, 2012 Pilates 4 x 1600 m
Wed, Jul 4, 2012 Yoga 8 km
Thu, Jul 5, 2012 9 km on machine
Fri, Jul 6, 2012 Rest
Sat, Jul 7, 2012 24 km
Sun, Jul 8, 2012 Rest
Training 5/12
Mon, Jul 9, 2012 Strength Circuit 8 km
Tue, Jul 10, 2012 Pilates 6 x 200 m
Wed, Jul 11, 2012 Yoga 8 km
Thu, Jul 12, 2012 5 x 1000 m
Fri, Jul 13, 2012 Rest
Sat, Jul 14, 2012 24 km
Sun, Jul 15, 2012 Rest
Training 6/12
Mon, Jul 16, 2012 Swimming 4 x 400 m 8 km
Tue, Jul 17, 2012 Pilates 8 x 400 m
Wed, Jul 18, 2012 Yoga 8 km
Thu, Jul 19, 2012 7 km on machine
Fri, Jul 20, 2012 Rest
Sat, Jul 21, 2012 20 km
Sun, Jul 22, 2012 Rest
Training 7/12
Mon, Jul 23, 2012 Strength Circuit 8 km
Tue, Jul 24, 2012 Pilates 5 x 1600 m
Wed, Jul 25, 2012 Yoga 8 km
Thu, Jul 26, 2012 16 km
Fri, Jul 27, 2012 Rest
Sat, Jul 28, 2012 24 km
Sun, Jul 29, 2012 Rest
Training 8/12
Mon, Jul 30, 2012 Strength Circuit 8 km
Tue, Jul 31, 2012 Pilates 8 km on machine
Wed, Aug 1, 2012 Yoga 8 km
Thu, Aug 2, 2012 8 x 200 m
Fri, Aug 3, 2012 Rest
Sat, Aug 4, 2012 24 km
Sun, Aug 5, 2012 Rest
Training 9/12
Mon, Aug 6, 2012 Strength Circuit 8 km
Tue, Aug 7, 2012 Pilates 6 x 200 m
Wed, Aug 8, 2012 Yoga 8 km
Thu, Aug 9, 2012 5 x 1600 m
Fri, Aug 10, 2012 Rest
Sat, Aug 11, 2012 24 km
Sun, Aug 12, 2012 Rest
Training 10/12
Mon, Aug 13, 2012 Strength Circuit 8 km
Tue, Aug 14, 2012 Pilates 8 km
Wed, Aug 15, 2012 Yoga 8 km
Thu, Aug 16, 2012 6 x 800 m
Fri, Aug 17, 2012 Rest
Sat, Aug 18, 2012 10 km on machine
Sun, Aug 19, 2012 Rest
Training 11/12
Mon, Aug 20, 2012 Strength Circuit 8 km
Tue, Aug 21, 2012 Pilates 5 x 1600 m
Wed, Aug 22, 2012 Yoga 8 km
Thu, Aug 23, 2012 16 km
Fri, Aug 24, 2012 Rest
Sat, Aug 25, 2012 20 km
Sun, Aug 26, 2012 Rest
Training 12/12
Mon, Aug 27, 2012 Pilates 8 km
Tue, Aug 28, 2012 5 x 1600 m
Wed, Aug 29, 2012 Yoga 8 km
Thu, Aug 30, 2012 5 km
Fri, Aug 31, 2012 Rest
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Training log: First run after remediation

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Hugo Siegwart - Athlete
Working on the tan since beginning the new year...

Headed out for a slow 5 km jog this morning after about six weeks of remediation from injury caused by overtraining. The jog went well- no twinges or pain at all which was a good sign. So far, so good.

Started the session with a series of dynamic stretches for running.

Lesson learnt: more stretching, more emphasis on cool down, work up gradually and don’t overload training.

Looking good for 1 March start date.

Coach Bob Williams

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Portland Oregon from the east. By User:Fcb981
Portland Oregon

Training for the 10 City Bridge Run, I have been following a program designed for marathon runners by veteran running coach Bob Williams from Portland, Oregon.

I wrote to him with details of my training and how everything was progressing, mentioning how I had experienced some discomfort and loss of range of movement particularly in the ankles before increasing my stretching regime.

He wrote back with great advice. I am passing it on here so you too might benefit from what he had to say about The Dynamic Warm Up

I’d definitely employ dynamic stretching to enhance your flexibility.
Coach Bob Williams, Team Oregon

Engaging in a dynamic (constantly moving) warm-up procedure is the most effective method of getting the body ready for vigorous athletic play. This warm up procedure encompasses dynamic movements that will:

  • Stretch important soft tissues while priming the body’s central nervous system;
  • Increase tissue and core temperature;
  • Stimulate balance, coordination and ankle/foot proprioception;
  • Facilitate neuromuscular movement patterns that ultimately enhance movement efficiency, power and economy.

Repeat 4-5 times per week.

Before you begin:

  • Warm up with light aerobic activity for  5-10 minutes
  • Performing the exercises detailed below for 10 m, walk and jog for 10 m to slowly stimulate your heart rate, repeat  the exercise, jog for 10 m.

The Exercises
Knee Grabs–knee and hip flexibility
Come up high on toes while brining one knee to the chest and pull knee tightly to chest with the foot dorsi flexed-  to stretch the hip flexors, alternate legs as you walk in a straight line, stay tall, land quietly and keep the foot /toe cocked up; Gradually pick up your tempo as you become proficient.

Prisoner Walks–hip mobility
With hands together on the head, take a step forward, bend the knee, bring right leg up to waist level, drop toe to ground and bring bended knee up and swing right leg out to side while keeping the shoulders square and don’t turn the hips. In same motion while leg is coming down, step with the same leg, bring opposite leg up and repeat.

Russian Kicks–Dynamic hamstring flexibility
Arms out straight out to the side, kick right leg up straight and reach to toe with left hand as leg is kicked up and straight–don’t bend knee, keep back straight while twisting to reach the toe, each arm swings back.

Dyno Walks–dynamic and proprioceptive ability
Start standing tall, take a step with left foot and with right hand, slowly bend down to touch near the foot with right leg coming off ground and extend straight out; come back up to tall position while taking another step with right foot and continue the process of touching the toe with left hand and right leg extends straight out behind.

Toe Touches–Sacrum and active hamstring flexibility
Take a step with right foot and then left foot comes together, slowly bend over, locking knees, and reach to touch the toes. With good rhythm, step with opposite foot and bend to touch toes; continue forward with goal of gradually bending further with each step, hands going farther down.

Over and Under the Hurdle–hip mobility
Standing tall, step to the right high over a pretend hurdle, Once over it with right leg, bring the other leg over the same hurdle but do not let the feet cross. Feet must be straight ahead and landing perfectly in alignment; next, step again to the right, drop your butt and the hips low and pretend to step under and through the hurdle. Do not let the feet cross.

Open Hip Skip Reverse–hip mobility and overall coordination
Hands on hips, step backwards while bringing the leg up and out and down while skipping on the toe of the opposite leg that was brought up and out. Bring leg way up and out and down and keep shoulder square.

High Knee Karaoke–body symmetry
Moving the side, step with the right foot over the left and bring the left foot behind the right leg and throw the right leg as high up as possible over the left leg and repeat in a skipping motion.

Lunge and Twist–thoracic spine mobility & chest stretch
With your arms held straight out and hands together, take a big step and lunge by dropping the knee to the ground and twist the body around to the same side with arms extended outward. Keep arms extended out the entire time. Watch hands.

Toe Flickers–ankle linear mobility
Hands on hips, flicking the feet out in front, bouncing on the toes in a straight line.

Ankle Flickers–lateral ankle mobility
Hands on hips, flicking the ankles to the side and feet landing straight out, feet not coming together, bouncing legs straight out.

Crab Walk–shoulder, rotators and patella activation and conditioning
While sitting down extend legs with arms behind you, extend legs out and “walk” forward.

Inch Worm–core strength activation, dynamic Achilles tendon flexibility
Start in push-up position with arms extended, knees locked, and gradually “inch” your fee towards the hands. Keep the legs straight.

Good Mornings (Arm Rolls)–shoulder and body symmetry
Come up on toe with the arms swinging up high and backward with each step.

Go Steps–dynamic body symmetry and coordination
Short sprint movements like the A skips with knees brought up to 90 degrees, moving knees quickly and arms moving at 90 degrees like a sprint position.

Thanks Coach Williams!