METHODOLOGY

Posted byNick ArndtPosted inData-Crunching

TRAINING OUTLINE

  • WINTER (JAN – FEB)
    • STRUCTURE ⤵
      • M: SHORT-MED, P90X
      • Tu: SHORT, P90X
      • W: MEDIUM (Q), P90X
      • Th: XT (20+ OR 1h+), P90X
      • F: MED-LONG, P90X
      • Sa: LONG
      • Su: XT (30+ OR 1.5h+)
    • P90X
      • Upper: TC, EU, INC
      • Core: AR1, AR2, AR3
      • Balance: YOGA, ISO, PIL
      • Core: ARC
      • Full: TS, DEC, TW
  • SPRING (MAR – MAY)
    • → KAL-HAVEN
      • STRUCTURE ⤵
        • M: SHORT-MED, P90X
        • Tu: SHORT, 6fs, P90X
        • W: MEDIUM (Q), P90X
        • Th: XT (20+ OR 1h+), P90X
        • F: MED-LONG, P90X
        • Sa: LONG
        • Su: XT (40+ OR 2h+)
      • P90X
        • Lower: EL, CL, TRIO
        • Core: AR1, AR2, AR3
        • Balance: YOGA, ISO, PIL
        • Core: ARC
        • Full: TS, DEC, TW
  • SUMMER (JUN – AUG)
    • → MQT 50K
      • STRUCTURE ⤵
        • M: SHORT-MED, P90X
        • Tu: SHORT, 6fs, XT (20+ OR 1h+), P90X
        • W: MEDIUM (Q), P90X
        • Th: XT (30+ OR 1.5h+), P90X
        • F: MED-LONG, P90X
        • Sa: LONG
        • Su: XT (40+ OR 2h+)
      • P90X
        • Recovery: RM, DYN, XS
        • Core: AR1, AR2, AR3
        • Balance: YOGA, ISO, PIL
        • Core: ARC
        • Full: TS, DEC, TW
  • FALL (SEP – NOV)
    • → JFK 50
      • STRUCTURE ⤵
        • W1 (80): PINECREST – TREADHILLS – LONG RUN SURGES (KHT – 20)
        • W2 (85): HARDWOODS – SPICER (21)
        • W3 (85): SPEEDPLAY – BENDIX (20)
        • W4 (85): CV – IN & OUT (LOCAL LOOP – 23)
        • W5 (90): QUAD T – BACK-TO-BACK (BM – 20 / BVT – 26.2)
        • W6 (95): CRUISE COMBO – BRICK (NEW BUFFALO – 20)
        • W7 (95): DOUBLE T – DRESS REHEARSAL (MQT – 36)
        • W8 (95): CRUISE COMBO – BRICK (NEW BUFFALO – 20)
        • W9 (100): QUAD T – BACK-TO-BACK (WSP – 20 / NWST – 26.2)
        • W10 (80): CV – IN & OUT (LOCAL LOOP – 23)
        • W11 (60): PINECREST – TREADHILLS – LONG RUN SURGES (DIRT ROLLERS – 15)
        • W12 (R): Q – Q – JFK 50
      • P90X
        • Core: AR1, AR2, AR3
        • Full: TS, DEC, TW
        • Core: ARC
        • Balance: YOGA, ISO, PIL
        • Core: AR1, AR2, AR3
        • Recovery: RM, DYN, XS
  • RECHARGE (DEC)
    • STRUCTURE ⤵
      • M: SHORT, P90X
      • Tu: SHORT, P90X
      • W: SHORT, P90X
      • Th: XT (20+ OR 1h+), P90X
      • F: SHORT, P90X
      • Sa: SHORT
      • Su: XT (20+ OR 1h+)
    • P90X
      • Upper+: CB, SA, CST, BB
      • Core: AR1, AR2, AR3, ARC
      • Balance: YOGA, ISO, PIL, (DYN)
      • Core: AR1, AR2, AR3, ARC
      • Recover: XS
  • RACE
    • STRUCTURE ⤵
      • M: Q, P90X
        • WU: 15min
        • 4fs
        • Q: 10x30sec hills w/jog-downs
        • CD: 15min
      • Tu: SHORT-MED, 6fs, P90X
      • W: Q, P90X
        • WU: 15min
        • 4fs
        • Q: 3x30sec hills w/jog-downs, 3x5min UT w/2min jogs, 3x20sec strides w/50sec jogs
        • CD: 15min
      • Th: SHORT, 4fs
      • F: SHORT, 3ph
      • Sa: RACE (0.5, R)
      • Su: OFF
    • P90X
      • YOGA, ISO, PIL
  • RECOVER
    • STRUCTURE ⤵
      • M: XT (10+ OR 30min+), P90X
      • Tu: XT (10+ OR 30min+), P90X
      • W: XT (10+ OR 30min+), P90X
      • Th: XT (10+ OR 30min+), P90X
      • F: XT (10+ OR 30min+), P90X
      • Sa: XT (10+ OR 30min+), P90X
      • Su: XT (10+ OR 30min+), P90X
    • P90X
      • RM, RM, DYN, DYN, YOGA, YOGA, XS
  • TRUCK CAMPING
    • STRUCTURE ⤵
      • M: MEDIUM, P90X
      • Tu: XT (20+ OR 1h+), P90X
      • W: MEDIUM (Q), P90X
      • Th: XT (20+ OR 1h+), P90X
      • F: MEDIUM, P90X
      • Sa: LONG
      • Su: LONG

Q-SESSIONS

  • PINECREST (PC): 12x1min H w/downs + 20min UT
    • (MAPLE GROVE)
    • Lunge Routine
    • WU
    • 4fs
    • Q: (7.4mi / 51min)
    • CD
    • (HOME)
  • TREADHILLS (TH): 8×2:30 H @8% w/1:45 jogs + 20min TP
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (8.1mi / 54min)
    • CD
    • (HOME)
  • HARDWOODS (HW): 6x Hardwoods Loop (progression)
    • (BENDIX)
    • Lunge Routine
    • WU
    • 4fs
    • Q: (5.5mi / 37min)
    • CD
    • (HOME)
  • SPEEDPLAY (SP): 6/5min T + 4/3min CV + 2/1min V w/50% jogs
    • WU
    • (RIVER VALLEY)
    • Lunge Routine
    • 4fs
    • Q: (5.5mi / 31min)
    • CD
    • (HOME)
  • CV (CV): 10x3min CV w/1min jogs
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (7.2mi / 40min)
    • CD
    • (HOME)
  • CRUISE COMBO (CC): 8x5min T (alternating 5%) w/1:15 jogs
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (7.9mi / 50min)
    • CD
    • (HOME)
  • QUAD T (QT): 4x10min T w/2min jogs
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (8.6mi / 48min)
    • CD
    • (HOME)
  • DOUBLE T (DT): 2x20min T w/3min jog
    • WU
    • (KINETIC)
    • Lunge Routine
    • Primer: 3min @10% @5mph
    • Q: (8mi / 43min)
    • CD
    • (HOME)

L-SESSIONS

  • LR SURGES (LRS): 1min “surges” every 10min
  • SPICER (SPI): 21mi
    • 3x Murphy Miles Loop via 1000N
  • BENDIX (BEN): 20mi
    • 7x Bendix Hill Loop via Cemetery
  • IN & OUT (i/O): 23mi
    • 6E + 5x (2TP + 1ST) + 2E
  • BRICK (B): XT (30) + 20mi
    • 10E + 8x (3min “surges” w/3min “floats”) + E
  • BACK-TO-BACK (BB)
    • Day 1: TRAIL/MTN (20mi)
    • Day 2: RAIL TRAIL (26.2mi)
      • ST – TP (last 10K)
  • DRESS REHEARSAL (DR): 36mi
    • ST – UT w/ RACE gear

PACES

  • E: EASY
  • H: HARD
  • ST: STEADY
    • 6:15 – 6:45/mi
  • UT: UPTEMPO
    • 6:00 – 6:15/mi
  • TP: TOWPATH
    • 5:45 – 6:00/mi
  • T: THRESHOLD
    • 5:10 – 5:20/mi
  • CV: CRITICAL VELOCITY
    • 5:00 – 5:10/mi
  • V: VELOCITY
    • 4:45 – 4:55/mi

HR ZONES

  1. Recovery (<65%): <117
  2. Lower Aerobic (65-75%): 117-135
  3. Aerobic (75-80%): 135-144
  4. Upper Aerobic (80-85%): 144-153
  5. Threshold (85-88%): 153-158
  6. CV (88-93%): 158-167
  7. V (93-95%): 167-171
  8. Anaerobic (95-100%): 171-180

LUNGE ROUTINE

  • ALL Q/L-SESSIONS + RACES
    • Knee Circles: x10e
    • Heel Walks: x1min
    • Front Twist Lunges: x5e
    • Side Steps w/Band: x10e
    • Front Skips w/Arms: x10
    • Back Skips w/Arms: x10
    • Side Skips w/Arms: x10e
    • Hip-Hurdlers: x10e
    • Vinyasa: x2

NOTES

  • FORM STRIDES (fs)
    • 20sec w/50sec
    • 10sec w/25sec
  • POWER HILLS (ph)
    • 12sec barefoot w/walk-downs (1min)
  • TIME
    • SHORT: 30min – 1h
    • SHORT-MED: 1h – 1h15
    • MEDIUM: 1h15 – 1h45
    • MED-LONG: 1h45 – 2h
    • LONG: 2h+

FUEL

  • E: (any fuel)
  • Q
    • Before
      • 16oz water
      • 1.5x Power Toast
      • 10oz coffee
      • 8oz Ignite (1/2x)
    • During: 134carb, 800sod
      • 2x Skratch (20oz) = 800sod
      • Maple Gel = 134carb
        • 200g maple + 1/8tsp cinnamon
    • After
      • 20oz Hydrate
      • Power Smoothie
  • L / RACE
    • Night Before
      • 16oz BPN
      • Emma’s Pizza (al taglio – The Rosa w/mozzarella)
        • w/basil, oregano, grilled chicken, and sautéed spinach
      • 20oz water
    • Before
      • 16oz BPN @1h30
      • 1.5x Power Toast + 10oz coffee @1h15
      • 8oz Ignite (1/2x) @15min
    • During: (RACE FUEL)
    • After
      • 20oz Hydrate
      • Power Smoothie
  • P90X: 16oz water
  • XT (any fuel)
  • WEATHER
    • Frozen (<33F, <20DP)
      • 13oz/h
      • 100carb/h
      • 236sod/h (600sod/L)
    • Cold (33-45F, 20-35DP)
      • 15oz/h
      • 95carb/h
      • 318sod/h (700sod/L)
    • Mild (45-58F, 35-50DP)
      • 18oz/h
      • 90carb/h
      • 436sod/h (800sod/L)
    • Warm (58-70F, 50-65DP)
      • 20oz/h
      • 95carb/h
      • 545sod/h (900sod/L)
    • Hot (>70F, >65DP)
      • 23oz/h
      • 100carb/h
      • 697sod/h (1,000sod/L)

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