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TheETG

training & performances updates

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TheETG training program —– http://theetgtrackclub.com/documents/TheETGMasterOfSport.pdf

TheETG velocity oriented “all interval training all the time” Training Program represents “disruptive innovation” in training in our sport. It controlably move a runner’s fitness level from point A to point Z. It disposes of the major strongholds in traditional thinking in our sport, issues surrounding the obsession with weekly mileage, training volume versus intensity, altitude versus sea level, red blood cells versus plasma volume, genetics versus training, drugs versus placebo effect, and the issues around age and aging and the supposedly mandatory loss of power and endurance capabilities that people claim –has-to– come with that.

TheETG training program in a nutshell……
Traditional training programs focus on training up muscle, red blood cells, heart and lung capacity. TheETG focuses primarily and almost solely on the brain, nervous system, and immune system. Traditional training programs call certain days “easy days” or “recovery days”.
Those have all been stripped away, replaced simply by rest. In the area of periodization, traditional training programs progress over a period of months from slow mileage and hills, to some higher velocity training, then some “speed work” and so-called “peaking”, then several weeks off and loss of fitness. TheETG training program instead, condenses everything including the “base building” and all other workouts into a one month period of time repeated all year round. Workouts don’t come and go from the training program across a season as is the norm with traditional training programs. All the workouts, rest days, and break periods are standardized rather than making-up stuff as we go.

This makes the design of TheETG training program pretty simple. There are 5 standardized running workouts in the training program run each month all yearround. In addition there are several designated weights and stretching workouts. All training is spread across the -first- 23 days of each month. From Day 24 to the final day of each month is a Break Period from any and all running. Looking back at the end of each month, TheETG’s velocity oriented “all interval training all the time” training program, including warmups, etc. averages about 2 to 3 miles per week rather than the 70 to 150 miles per week of a traditional, mileage oriented training program.

The objective in the design and structure of the running workouts…..

Develop the level of nerve and muscle fiber recruitment, recruitment rate, and recruitment duration necessary to run at goal pacefrom starting line to finish line. Achieve that by designing workouts that stimulate gene level inducement of the required training adaptations in and around brain cells and nerve fibers..

The big ticket item brain & nervous system training adaptations…..
—–  mitochondria
—–  ion  pumps  ion  channels
—–  glucose  transporters  &  glycogen  storage  capacity
—– blood  vessels

 

1 —– Base Building Hills Day = 2 x 3200m with full recovery between each. A moderate to fast pace run, done in interval form on a course with mega-sized hills. Usually run on the 1rst day of each month, all year round. TheETG velocity oriented version of what is called a “tempo run”, or a “long run”, and/or “altitude training” in a traditional training program. In terms of physiological training adaptations “altitude training” is more about hills that come with mountains than the air at altitude.

 

2 —– TheETG Goal Pace Workout = 4 or fewer reps at goal pace  progressing over the year[s] toward 1 rep at goal pace for the full race distance. Usually run on the 7th day of each month, all year round.

 

3 —– Velocity Base Building Day = 4 x 400m with full recovery between each. Usually run on the 13th day of each month, all year round. TheETG velocity oriented version of what is called a “tempo run” in a traditional training program. Moderate to fast pace run done in interval form on the track.

 

4 —– Base Building Hills Day = 2 x 3200m with full recovery between each. A moderate to fast pace run, done in interval form on a course with mega-sized hills. Usually run on the 19th day of each month, all year round. TheETG velocity oriented version of what is called a “tempo run”, or a “long run”, and/or “altitude training” in a traditional training program. In terms of physiological training adaptations “altitude training” is more about hills that come with mountains than the air at altitude.

 

5 —– TheETG Goal Pace workout = 6 or fewer reps at goal pace progressing over the year[s] toward 1 rep at goal pace for the full race distance. Usually run on the 23rd day of each month, all year round.

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Post-workout nutrient consumption…..
Within 5 – 10 minutes post-workout while still at the track I begin consumption of a protein-carbo beverage.
It also contains micronutrients.
Provides the critical range of carbos 20 – 40 grams allowing one to strike while your blood flow is still relatively high and thus a greater rate of delivery of carbos to brain, nervous system, immune system, and muscle during the first 20 – 30 minutes. That results in greater carbo available for fuel for post-workout cell function, greater carbo available for fuel for local immune system cells doing their required jobs that enhance workout recovery and forward movement of cellular fitness level, and greater carbo available for storage as glycogen to be used for fuel in the next race or the next workout.

—– Post-workout beverage provides…..whey protein and micronutrients
whey protein……
— includes cysteine…….which increases glutathione
— gluthatione increased more with whey protein
— better increase in insulin compared to caseinate
— better muscle protein synthesis in whey compared to caseinate
— higher blood levels of essential amino acids in whey compared to caseinate
— higher blood levels of leucine in whey compared to caseinate
— The two main whey proteins……a-lactalbumin and ß-lactoglobulin
— enhances neutrophil function, increases lymphocytes
– alpha-lactalbumin…..contains tripeptide [Glycine-Leucine-Phenylalanine]
— enhances macrophage function
– alpha-lactalbumin…..high tryptophan content has neurological impact
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“These data indicate that liquid carbohydrate plus essential amino acid ingestion ingestion enhances muscle anabolism following resistance training to a greater extent than either CHO or EAA consumed independently. The synergistic effect of liquid carbohydrate plus essential amino acid ingestion maximises the anabolic response……”
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S.P. Bird, K.M. Tarpenning, F.E. Marino
Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men
European Journal of Applied Physiology…..Volume 97 #2……May 2006….page 225 – 238

Training program changes across  2018 — In narrowing the focus on high intensity aerobic training for the base building workouts the mile reps in the Hills Day workout were initially replaced by 800’s, but subsequently expanded to 2 x 3200m. The training principle of having all of the non-goal pace workouts be interval reps between 1 to 7 minutes [400m to 1 mile] was expanded to 1 to 15 minutes [400m to 2 miles]. There are now 2 of these 2 x 3200m Hills Day workouts each month, along with 2 goal pace workouts that have been spread apart from one another across the month instead of consecutive workouts sequestered at the end of the month. Rather than a progression of workouts from slow to fast across each month, the workouts are more evenly spread.

Running wise yesterday was a “rest day” in TheETG training program.
Standardized activities at home…….
——- TheETG supplemental exercises……
– Wall Hand Stands……push-ups in a hand stand position
use a wall as a back-stop. 2 reps slowly
– Jacks…………………….jack-knife situps
combination of simultaneously done sits-ups and leg raises. 20 reps slowly
– Back Extensions…….laying prone, raise upper-torso
upper-torso slightly off the ground, 20 reps slowly
– Balance…………………eyes closed 1/4 squat
stand on one leg, do 1/4 squat then return to starting position. 2 reps slowly
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——- Inversion table
5 to 10 minutes in an inverted position.
Opposite positions…..periodically putting yourself into opposition positions from the one’s you spend much or most of your time day to day over the course of years and decades is a very good idea either physically and/or physiologically. If you sit for most of the day your back, hips, and knees are in a flexion position, good to get into extension for a few minutes each day. Likewise if you spend much or most of the day in an upright position its a good idea to spend a few minutes each day in a reclined or inverted position either via a yoga pose or inversion table.
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—– Epsom salts bath…….5 – 10 minutes warm or hot bath in epsom salts [magnesium aborbed through the skin]
“After initial pilot studies, all volunteers took baths (temperatures 50-55°C) and stayed in the bath for 12 minutes.”
“….soaking in Epsom salts therefore increases blood magnesium concentrations…”
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“…..all individuals had significant rises in plasma magnesium and sulfate at a level of 1% Epsom salts. This equates to 1g MgS04/100ml water; 600g Epsom salts/60 litres, the standard size UK bath taken in this project (~15 US gallons). However, most volunteers had significantly raised Mg/S0 levels on baths with 400g MgS0 added. Above the 600g/bath level, volunteers complained that the water felt ‘soapy’.”
“The values obtained suggest that most people would find maximal benefit by bathing 2 or 3 times/week, using 500-600g Epsom salts each time.”
“Bathing in Epsom salts is a safe and easy way to increase sulfate and magnesium levels in the body.”
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R.H Waring
Report on Absorption of magnesium sulfate (Epsom salts) across the skin
School of Biosciences, University of Birmingham, United Kingdom
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Relatively recent updates to the training program. The 400’s Day workout on the track is now an 800’s day that’s also done on the track. So for each month, the first 2 workouts are 800m reps on the Hills Day course. The 3rd workout of each month is now 800 reps on the track. And the final 2 workouts continue to be Goal Pace workouts. The updated protocol for the Goal Pace workouts is that 400m reps are the shortest distance for rep #1 of each workout. A change for me since I originally started at 50m at 3:22 1500m pace. I believe that longer reps are necessary for a higher training stimulus, even if you can’t stay on goal pace for a full 400m. Better to do whatever pace can be maintained and wait patiently for your fitness level to progress to where you can hold goal pace for a 400m, then move on from there.

TheETG training program —–
http://theetgtrackclub.com/documents/TheETGMasterOfSport.pdf

Slow motion video of one leg bounding at my gym today.

Strength training day…….
TheETG strength training consists of standardized protocol with heavy weights usually done on the 4 days of each month, all year around.

Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights]
— one leg calf raise = 245 pounds [free weights]
— bench press = 140 pounds [free weights]

— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— one leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets
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These no weight exercises at home……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 3 reps slowly, 2 sets
— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 3 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = back extensions. laying prone, raise upper-torso slightly off the ground. 20 reps slowly, 2 sets

TheETG training program —– http://theetgtrackclub.com/documents/TheETGtrainMasterOfSport.pdf

 

 

 

Strength training day at the gym.
I do my bounding exercise last. Before heading home I thought I’d see if I could get to the bottom of the backboard as easily as I did toward the end of my formal basketball playing years during my early-teens.
I’m about 5’6″, weigh 120 – 123 lbs. I can still get there pretty easily.

Sometime between age 13 – 15 I was able to dunk a tennis ball.
Having not really played much basketball in the last 2 or 3 decades, just getting near the rim is a bit more of the task.

TheETG strength training consists of standardized protocol with heavy weights usually done on the 5th, 11th, 17th days of each month, all year around.
Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights]
— one leg calf raise = 245 pounds [free weights]
— bench press = 140 pounds [free weights]
— seated row = 210 pounds [machine….shoulder retraction w/elbows locked]

— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— single leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets

These no weight exercises at home……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 2 reps slowly, 2 sets
— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 2 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = back extensions. laying prone, raise upper-torso slightly off the ground. 20 reps slowly, 2 sets

TheETG training program —– http://theetgtrackclub.com/doc…/TheETGtrainMasterOfSport.pdf

TheETG mechanisms of aging —– http://theetgtrackclub.com/documents/TheETGmechanismsaging.pdf

Yesterday’s workout, the 1rst of each month, Base Building Hills Day [2 x mile].
Progressions…….Target pace for the -first- of these workouts was set conservatively at 8:20 mile pace.
— since then I have completed progressions at 8:20, 8:00, 7:40, 7:20, 7:00, 6:40
— I move forward at 20 second increments.
— now training at 6:20.
— When I get to 5:00 mile pace I’ll go to 10 second increments.

Base Building Hills Day [2 x mile] is a moderate to fast pace run done in interval form on a mega-sized hills course in “The Hill Country” of northwest Austin, usually run on the 1rst day of each month. 2 mile run in interval form [2 x 1 mile] with full recovery in between each.
TheETG training program’s velocity oriented, “all intervals all the time” replacement for what practitioners of traditional training programs call a “tempo run”, a “long run”, and “altitude training” [altitude training is more about the hills that come with mountains than the air at altitude]. .
My 1 mile loop course is located on the mega-sized hills in the Far West blvd area of Austin…..starts on Hart lane [at Greystone] to Executive Center Drive to Wood Hollow to Greystone near Hart lane.

TheETG training program —– http://theetgtrackclub.com/doc…/TheETGtrainMasterOfSport.pdf

in photo…..Late morning track workout in my kind of weather.
Sunny & temps in the 90’s in downtown Austin, Texas.

Base Building 400’s Day run on the track [2 x 400m].
Target pace was 65 [4:20 mile pace]….ran 66.

Will stick with this target pace for this workout next month instead of moving on to 60 [4:00 mile pace].

Ditched this workout for several months, changing it to 600’s instead. Decided to go back to 400’s since it may be wiser over the long term of many years to have been doing the higher velocity 400’s instead of the slower 600’s. In the grand scheme of the other 4 running workouts each month in TheETG training program having this workout at 400m may prove to be the best training stimulus. Also moved this workout up in the month in between the 2 longer [miles & 800s] interval workouts off the track on hills.
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Base Building 400’s Day…..Moderate to fast pace run done in interval form on the track, usually run on the 7th day of each month. TheETG velocity oriented version of what is called a “tempo run” in a traditional training program.
1/2 mile run in interval form [2 x 400m] with full recovery between each rep.
Progressions…….
Target pace for the first of these workouts was set conservatively at 75 seconds [5:00 mile pace].
— since then I have completed progressions at 75, 70
— I move forward at 5 second increments.
— now training at 65 seconds [4:20 mile pace]
— When I get to 55 I’ll go to 2 second increments.

 

 

 

Running wise today is a “rest day” in TheETG training program.
Standardized activities on the 4th rest day following a run training day…..
Strength training day.
TheETG strength training consists of standardized protocol with heavy weights usually done on the 5th, 11th, 17th days of each month, all year around. Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights

— one leg calf raise = 225 pounds [free weights]
— bench press = 140 pounds [free weights]

— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— single leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets

These no weight exercises at home or at the gym……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 2 reps slowly, 2 sets

— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 2 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = reverse jack-knife situps. laying prone, simultaneously raise upper and lower-torso slightly off the ground. 20 reps slowly, 2 sets

TheETG training program —– http://theetgtrackclub.com/documents/TheETGtrainMasterOfSport.pdf

Running wise today is a “rest day” in TheETG training program.
Standardized activities on the 2nd & 3rd rest days following a run training day…..
—– Inversion table
5 to 10 minutes in an inverted position.
Opposite positions…..periodically putting yourself into opposition positions from the one’s you spend much or most of your time day to day over the course of years and decades is a very good idea either physically and/or physiologically. If you sit for most of the day your back, hips, and knees are in a flexion position, good to get into extension for a few minutes each day. Likewise if you spend much or most of the day in an upright position its a good idea to spend a few minutes each day in a reclined or inverted position either via a yoga pose or inversion table.

—– Range Of Motion exercises [ROM’s]
Long hold stretching session, 4 minutes for each stretch. Just as strength training can be a stimulus for muscles and tendons to grow in width, long hold stretching such as for 4 minutes for each stretch is a stimulus for muscles and tendons to grow in length resulting in a maintained or increased range of motion. In TheETG we don’t do traditional stretching before or after workouts. We have formal stretch sessions [Range Of Motion Day] spread across the month all year around.
Entire session takes about 80 to 90 minutes. TheETG stretches……
— hip external rotators
— hip internal rotators
— hip adductors
— quadriceps
— hamstrings
— calf
— soleus
— plantar fascia
— anterior tibialis
— pec major

—– TheETG supplemental exercises……
— exercise 1 = Wall Hand Stands. push-ups in a hand stand position, use a wall as a back-stop. 2 reps slowly, 2 sets
— exercise 2 = Balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 2 reps slowly, 2 sets
— exercise 3 = .jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = Back Extensions. laying prone, raise upper-torso slightly off the ground. 20 reps slowly, 2 sets

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TheETG range of motion —–
http://theetgtrackclub.com/documents/TheETGromsMasterOfSport.pdf
 
TheETG recovery, restoration, adaptation —–
http://theetgtrackclub.com/documents/TheETGRecoverRestoreAdaptMasterOfSport.pdf

 

Running wise today is a “rest day” in TheETG training program.
Standardized activities on the 1rst rest day following a run training day…..
—– jacuzzi at the gym
Hot Jacuzzi 10 minutes [98 – 105 degrees F]
Provides stimuli for production of nerve growth factor, brain derived neurotrophic factor, isoforms of growth hormone, isoforms of insulin-like growth factor-1, and blood flow for regenerative functions in brain, nerve, immune system, and muscle.
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—– Autogenic Relaxation [10 minutes]
Reduces brain and peripheral nervous system activity, reduce stress hormone [cortisol] levels and/or effects, increase blood flow and oxygenation, increase or normalize levels of substances and growth factors [nerve growth factors, neuro-trophic factors, anabolic hormones, etc] that promote regeneration and recovery functions in brain, nerve, immune system, and muscle. Started teaching autogenic relaxation to my high school runners in the mid-1980’s. Mind-body medicine is founded on the basic principle that the brain controls or influences the function of all cells in the body by direct connection to them via the nervous system, or via chemical interaction via release of hormones or substances called neuro-peptides. TheETG autogenic relaxation protocol……
— Autogenic Relaxation: Stage 1…Oxygenation [diaphragmatic breathing]…..lay on floor or sit, place one hand on stomach. During inhale, make your stomach rise prior to your chest rising.
— Autogenic Relaxation: Stage 2…Brain and nervous system activity reduction…..close your eyes, let go of thoughts related to daily activities. Repeat affirmations several times….”This is my down-time, I am calming and quieting all cells of my body. I am resting.”
— Autogenic Relaxation: Stage 3…Blood flow…..create relaxation, warmth and heaviness in limbs and torso. Repeat the affirmations…..”my hands and arms are becoming warmer and heavier. My feet and legs are becoming warmer and heavier. My chest and torso is becoming warmer and heavier. I am feeling more and more quiet, calm, and relaxed.”
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—– Down-time, eyes closed bed-rest [10 minutes to 2 hours]. Splits-up the amount of “up-time” and/or awake-time on a given day by inserting some down-time. Reduce the cumulative total amount of daily activity and stress loads on brain, nervous system, and immune system.
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– Autogenics science
http://www.youtube.com/watch?v=PZKOEyO0np4
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– Harvard medical school professor, the physiological effects of meditation on the brain and body….
http://www.youtube.com/watch?v=WajTafbG7II

– video is 10 minute TED lecture by Harvard Medical School neuro-science researcher Sara Lazar…..on research showing the physical changes in the brain that take place due to meditation.
http://m.youtube.com/watch?v=m8rRzTtP7Tc

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TheETG recovery, restoration, adaptation —– http://theetgtrackclub.com/documents/TheETGRecoverRestoreAdaptMasterOfSport.pdf

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Started this workout this month in terms of having changed the 800’s day workout on the track to a 600’s day. The change was to eliminate the redundancy after having replaced the 1200’s day workout on the track with an 800m Hills Day workout.

The update……

Base Building 600’s Day run on the track [2 x 600m].
Moderate to fast pace run done in interval form on the track, usually run on the 13th day of each month. TheETG velocity oriented version of what is called a “tempo run” in a traditional training program.
1 mile run in interval form [2 x 600m] with full recovery between each rep.

Progressions…….
Target pace for the first of these workouts was set conservatively at 1:57 [5:12 mile pace]. since then I have completed progressions at 1:57
--- I move forward at 6 second increments. Now training at 1:51 [4:55 mile pace].
--- When I get to 1:30 [4:00 mile pace] I’ll go to 3 second increments.

Base Building Hills Day [2 x half-mile]

A moderate to fast pace run done in interval form on a mega-sized hills course in “The Hill Country” of northwest Austin, usually run on the 7th day of each month. 1 mile run in interval form [2 x half-mile] with full recovery in between each. TheETG training program’s velocity oriented, “all intervals all the time” replacement for what practitioners of traditional training programs call a “tempo run”, a “long run”, and “altitude training” [altitude training is more about the hills that come with mountains than the air at altitude]. My half-mile course is located on the mega-sized hills in the Far West blvd area of Austin…..starts on Woodhollow at Spicewood Springs, to Greystone, finish on Greystone.

Progressions…….

Target pace for the first of these workouts was set conservatively at 3:40 [7:20 mile pace].

since then I have completed progressions at 3:40, 3:30, 3:20

— I move forward at 10 second increments.

now training at 3:10 [6:10 mile pace]

— When I get to 2:30 [5:00 mile pace] I’ll go to 5 second increments.

A change in workout structure.

The “800’s Day” on the track has been changed to 600’s. That will start in May.

My target time for the first workout will be set conservatively at 1:57 [5:12 mile pace]. I’ll progress at 6 second increments until I get to 1:30 [4:00 mile pace] where I’ll move to 3 second increments.

Base Building Hills Day [2 x mile, on mega-hill course]

Progressions…….

Target pace for the first of these workouts was set conservatively at 8:20 mile pace.

since then I have completed progressions at 8:20, 8:00, 7:40, 7:20, 7:00.

— I move forward at 20 second increments.

now training at 6:40.

— When I get to 5:00 mile pace I’ll go to 10 second increments.

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Base Building Hills Day [2 x half-mile, on mega-hill course]

Progressions…….

Target pace for the first of these workouts was set conservatively at 3:40 [7:20 mile pace].

since then I have completed progressions at 3:40, 3:30

— I move forward at 10 second increments.

now training at 3:20

— When I get to 2:30 [5:00 mile pace] I’ll go to 5 second increments.

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Base Building 800’s Day run on the track [2 x 800m].

Progressions…….

Target pace for the first of these workouts was set conservatively at 3:20 [6:40 mile pace].

since then I have completed progressions at 3:20, 3:10, 3:00, 2:50

— I move forward at 10 second increments.

— now training at 2:40 [5:20 mile pace].

— When I get to 2:00 [4:00 mile pace] I’ll go to 5 second increments.

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TheETG Goal Pace workout on the track, max of 2 reps [this workout is done twice each month].

Progressions…….

First rep distance for the first of these workouts was set conservatively at 50 meters.

since then I have completed progressions at 50m [6.7 seconds], 100m [13.5], 150m [20].

now training first rep at 150m [20 seconds].

— progressions will move through 400m [54], 600m [1:21], 800m [1:48], 1000m [2:15], 1200m [2:42], 1500m [3:22].

 

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Base Building Miles Day

A moderate to fast pace run done in interval form on a mega-sized hills course in “The Hill Country” of northwest Austin, usually run on the 1rst day of each month. 2 mile run in interval form [2 x 1 mile] with full recovery in between each. TheETG training program’s velocity oriented, “all intervals all the time” replacement for what practitioners of traditional training programs call a “tempo run”, a “long run”, and “altitude training” [altitude training is more about the hills that come with mountains than the air at altitude].

My 1 mile loop course is located on the mega-sized hills in the Far West blvd area of Austin…..starts on Hart lane [at Greystone] to Executive Center Drive to Wood Hollow to Greystone near Hart lane.

Progressions…….

Target pace for the first of these workouts was set conservatively at 8:20 mile pace.

— since then I have completed progressions at 8:20, 8:00, 7:40, 7:20

— now training at 7:00.

— after I finish at 7:00 my next target pace will be 6:40.

I move forward at 20 second increments. When I get to 5:00 mile pace I’ll go to 10 second increments.

Base Building Miles Day

A moderate to fast pace run done in interval form on a mega-sized hills course in “The Hill Country” of northwest Austin, usually run on the 1rst day of each month. 2 mile run in interval form [2 x 1 mile] with full recovery in between each. TheETG training program’s velocity oriented, “all intervals all the time” replacement for what practitioners of traditional training programs call a “tempo run”, a “long run”, and “altitude training” [altitude training is more about the hills that come with mountains than the air at altitude]. My 1 mile loop course is located on the mega-sized hills in the Far West blvd area of Austin…..starts on Hart lane [at Greystone] to Executive Center Drive to Wood Hollow to Greystone near Hart lane.

Progressions…….

Target pace for the first of these workouts was set conservatively at 8:20 mile pace.

— since then I have completed progressions at 8:20, 8:00, 7:40

— now training at 7:20.

— after I finish at 7:20 my next target pace will be 7:00. I move forward at 20 second increments. When I get to 5:00 mile pace I’ll go to 10 second increments.

Strength training day. TheETG strength training consists of standardized protocol with heavy weights usually done on the 4th, 10th, 16th, and 22nd days of each month, all year around.
Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights]
— one leg calf raise = 225 pounds [free weights]
— bench press = 140 pounds [free weights]
.
— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— single leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets
.
These no weight exercises at home……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 3 reps slowly, 2 sets
— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 3 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = back extensions. laying prone, raise upper-torso slightly off the ground. 20 reps slowly, 2 sets
.
TheETG training program —– http://theetgtrackclub.com/doc…/TheETGtrainMasterOfSport.pdf