Easy Run

Today was the first run of the program, it was a 2 mile run at an easy pace. I ran it in 15:21(8:11 mile pace) which was alittle faster than what I would have liked but I got caught up in the moment. Next time I have to show alittle more restraint.

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First endurance test 90 mins

So today was my first real endurance test, it was a 90 min or longer run at a slow long distance speed. I wanted to get an idea of were my endurance stood as of right now, so my last run before the start of this program was this. I covered 13.2 miles a half marathon and it took me about 2 hours and 25 mins I was able to maintain a 9 min mile pace until mile 10 then I started slowing a bit. The last two miles were of course the hardest an were broken up by walking and running.

I was lucky enough to have a friend good (joe moore) enough to help me out with suppling me with water and carb replacement(pediolite which worked great) drink every 2 miles. I luckly suffered no injuries other than blisters, muscle cramps, and my ulcer faired back up but it will go away in a couple hours.

Ill retest myself later in the program to see if I do any better, worse, or the same and also see how I feel.

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Friday 23, 2010-Running Test

On Friday 23 I will be testing myself to see where I stand right now with long endurance running. I will be running for 1 hour and 30 mins witch will be the longest time I have ever run before and I want to see how many miles I can cover in that period of time.

Ill be running at a long run pace of 8:30 per mile, so with hope of at least getting 10 miles covered and at the most covering 13 miles. I luckly have a great friend (Joe Moore) who will be helping me out on this with water and carb replacement if I need it at every 5 miles or so.

I would really love to be able to cover at total of 13 miles with this run even and if I feel good enough by the time I reach 1 hour and 30 mins an I haven't got to 13 miles at that time I might just go over a bit. However, if I'm hurting to much I'm not going to risk injury an ill stop at 1:30 and just take the distance I got.

After I complete this run ill retest myself later to see if I have improved, and hopefully I will if I have sucessfully planned out this program.

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Why Strength Training is Important to Running

It seems like there's a lot of runners out right now that do not do strength training or if they do they are just using a very generalized rep scheme.For the runners that do not included any weights in their program is problly because of the old thought that lifting makes you bigger an in a sport that requires more time on your feet for long periods of time extra weight just seems like a bad idea for joints and also the old thought that lighter bodyweight makes it easier to run. While I will agree that being lighter does infact make it easier to run, I don't beleave being weak makes it easier to run and weight lifting does not have to mean extra weight if you know how to properly program it.An as for the population that do use weight training but use the old 3x10 method, I personally do not think this is the best aproach ether.

Now like I said I'm just experimenting with different methods and then testing them to see how it is working, the methods themselves are nothing new, but the way I have but them together is.For instance, in General Strength most runners would probly not use a rep scheme of 3 sets of 5 reps, instead they would probly use 3 sets of 10. Now why would I do this? Well my defention of General Strength means A. General-not specfic well rounded and B. Strength-the quality or state of being strong/ intensity.

Now consider this if you look at the amount of force produced by a 50% to 60% load lifted 10 times compaired to 80% load lifted five times, you should be able to logically see that its takes much more force to lift and 80% load than it does a 50% and more force means more intense work is being done. Also I would bet that the person who could lift more weight could probly also do more reps, but I don't think the opposite could hold true.Also the person who is just lifting 50 to 60% is not getting the biggest benfit to strength training.

When you lift a 50 to 60% load 10xs you'll gain acouple things, strech muscles if you use full range of motion, you gain endurance through doing more work/reps, and you'll probly can some muscle strength to.

When you use 5 reps instead of 10 you'll gain this, more streching of muscles because of the heavier weight, you still gain endurance but not as much but there's a way to fix that, you gain more muscle regruitement, and the biggest thing tendons and bones will get stronger because of the greater amount of weight being put on it. Why is that such a great benfit? Well some of the most common running injuries are stress fractors, runners knee, achilles tendonist, and hip problems. All of these can be prevented through lifting weight and if the weights alittle heavier the chances are greater that you won't face these problems.

Now the disadvantages of going with 5 reps with heavier weight than 10 reps of lighter weight is less endurance. How I think that can be fixed is simply adding more sets. Now the other disadvantage to lifting heavier is the possiblity of overtraining. The reason is endurance is at the complete opposit end of absolute strength training. Its hard enough for your body to handle the stress of trying to add miles, and to try an to get it to raise its ability to lift heavier objects is just unrealistic.

The way I think to avoid that is instead of adding weight every single week, try to get to weight that is heavy for 5 reps and stick with that weight an just add more sets to gain more endurance.

Finally, I want to state one more thing in the begining of my training I won't be avg. more miles per week to really put a great deal of stress on my body, So I think at this time using heavier weights is ok. However, when I start getting towards the end of the program ill change over to using lighter weight to go with the theme of tryin to gain more long endurance and my focus will be more on strength endurance or higher reps.

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Experimenting and Testing

Ok so alotta the stuff I will be doing in this program will be just as this title says experimenting with what I think will work and testing to see if it does. Even though there already are tried and tested methods that do work already I myself have tried a lot of them. I have been from one side of the playing field (crossfit) to the complete other (typical long distance running training), for endurance training. An I see benfits and drawbacks in both.

I won't go into complete detail as to what I have seen in both because it would take far to long to write and I doubt anyone really wants to know, but I will say the two major things that I liked and disliked in both.

Crossfit gave me a great strength and endurance starting point and I saw results from it almost instantly. However, after I saw those results I started to stagnate as far as endurance went, also with crossfit sometimes I would worry if honestly I was going to get seriously injuried or not. Why? because sometimes I would let the thought that my time for the workout was more important than my form, now is that crossfits fault..NO..its mine and it took me getting hurt to realize that I was stressing to much about the time/speed than I was my form which is never a good idea.

Long distance training gave me the break that I needed from all the short hard workouts, it let see the true beauty of my sport an how when you just slow down a bit you can actually take in everything that your doin. It also taught me that there's more than one speed your body can use (my one speed is overdrive), an by using different speeds, in running at least, you can train your body to be ready for whatever might come at you race day. All though, I found that without any strength training and continued pounding on the ground my body could only handle about four weeks of this before I started to see overuse injuries (runners knee and achillies tendonists) also I found that if I didn't include intervals into my training my mental state started to get soft, I always just wanted to go easy.

So what I think is if you could meet in the middle with these two things, keep the intervals,tempos,and long runs just space them out to let one day of rest between each, keep the strength just not max out and use only 50% to 70% of my one rep max on circuits, and finally periodize training, that you could possibly get the best of both worlds.

Now how that's how I'm experimenting with it but how do I test it? Well, for running there's really two ways I'm going to test it 1 way is a race every month or so nothing huge a 5 or 10k probly at most, but other way I can judge my progress is through the long runs. By doing this ill be able to see two different aspects of my running ablity, speed(races) and endurance(long runs).

As for strength, well since I'm not going for absolute strength there's really no point in doing 1 rep max test every three months because more than likely they won't show anything. Instead ill gauge my performance on if I can stay injury free, if my speed goes up, and if my long endurance goes up. If those three things are good then I must be doing something right, but if not an I'm feeling really tired, heavy legs, etc. then I'm overtraining and I have to make adjustments.

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The Programs Mile Progression

This is the progression of miles for the program. If you notice every third week is a drop back then picks back up again.

weeks m w f total miles
1 n/a n/a n/a n/a
2 2-2-2 6
3 2-2-3 7
4 2-2-4 8
5 2-2-2 6
6 2-2-4 8
7 n/a n/a n/a n/a
8 2-2-6 10
9 2-2 1/2-6 1/2 11
10 2-3-7 12
11 3-2-5 10
12 3-3-7 13
13 3-3-8 14
14 3-3-9 15
15 2-3-6 11
16 4-4-7 15
17 3-5-8 16
18 3-4-10 17
19 2 1/2-3-6 1/2 12
20 3-4-8 15
21 3-4-9 16
22 3-3-11 17
23 3-4-6 13
24 3-6-9 18
25 4-5-10 19
26 3-5-12 20
27 3-5-7 15
28 5-4-8 17
29 4-5-9 18
30 3-3-13 19
31 5-5-7 17
32 6-4-10 20
33 4-6-14 21
34 5-8-9 22

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Nutrition

Ok I'm a pretty big condoner of eating right to feel well and for better preformance, but I don't really like one certain diet over anther. I have been using the zone for the past 8 months I like it but while I'm on this program I don't think that I will continue to use.

The reason why is I find that for shorter and more intense workouts the zone is great, but for longer workouts over 40 mins I need more carbs than what the zone diet recomends. They use a 40/30/30 with carbs/fats/protein I'm going to use a 50/20/30 aproach as that seems to work best for me.

As far as what kinda a foods I just say if you look at the ingredent list an can't pronounce a word, don't eat it. The best thing for me that I have found is lit fat before an after a workout. It seems with me at least that to much fat seems to slow down the digestion of carbs that I need for a workout.

The other most important thing even more than food is water, especially during the summer. Just today I ran I five miler an it was terrible because of the hummidity and had to keep slowing down to drink. So needless to say ill be drinking a lot of this probly a gallon a day.

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Circuit Training

Ill be using circuit training to help increase my vo2 max. I'll also be using this towards the end of the program. There pretty easy to set up, I just pick a certain amount of movements, select a certain number of reps, and go through as fast as possible.

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Repetion Method

I got this from westside barbell and thought I could use it in my training. Basically you go through different excercises with an certain amount of time for each an do as many reps as possible, but don't go for speed though you want it to be at a slow constant pace. Also you only use about 30% of your 1 rep max.

The workout looks like this:
Walk with a sled for 5 mins
abs for 4 mins
deadlift 3 mins
throw a med ball behind you for 5 mins
leg curls for 6 mins
Dumbell power cleans for 5 mins
Bench 10 mins

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18 Week Build Up To Marathon

Finally the last phase thank god. This will be a 18 week mileage build up to my marathon, it will be the deciding factor to see if what I programed was actually effective.

I did not create this its the F.I.R.S.T. marathon plan. It is a 3 day running program M/W/F and also ask for 2 to 3 days of cross training T/TH...look fimillar? They also ask that you be able to run 10 miles comfortably and have used tempos and intervals in your training before. With everything I have done I should be physically fit enough.

On cross training days I will continue to use the same strength format as in maintainece depending on how effective it was. I will also throw in two different methods repition and circuit training.

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Maintainance

This is the sixth phase, it will be the last one right be for my 18 week build up to the marathon. Depending on what the fine tuning phase has told me about were I'm at depends on what I might work on in this phase. If it shows that I'm not really lacking in any area then all this phase will be is just building up my miles per week to a total of 22.

As far as strength goes weights will go to light 50 to 30% of my 1 rep max and I will be using high reps with low sets. The reason is not to complicated really, I will avg. the most miles of the program during this phase and my endurance will be my biggest focus. So really going with heavier weight would almost conterdict what I'm looking for as far as stimulus.

What I am looking for with strength training is to highten my lacate threshold. The way I'm going to try an accomplish this is high reps 20 to 50 with only one to two sets. I have two workouts to try an help with this they will only be preformed once a week mix with some circuit/interval training on the other day.

Workout A
sets reps excercise
2x50 back squat
2x25 chin ups
2x50 bench press
2x50 wtd jump rope
2x50 deadlift
2x50 v-ups
40% 1rm 1 min between excercise and 5 min rest between sets
workout b
2x40 power cleans
2x40 bench
2x40 push ups
2x30 deadlift
1x20 squat
50% 1rm rest plenty between sets

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Fine Tuning

This is the 5th stage and is actually the shortest of all. Its just a three week period were basically I overveiw my progress and fix what needs to be fixed before I go into maintance.

I am going to look at all three runs Tempo, Interval, and Long, an I will have a test for each one to see where I stand on each. An if I'm having a problem in any area I should be able to tell after this three weeks.

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Sport Specfic Movements

This phase will be the fourth phase and is my other favorite. I got to be pretty creative with this phase plus I get to use some of my favorite movements; Power Cleans and Plyometerics.

This phase will focus on power developing movements to develop speed. I will use power cleans and plyometerics to accomplish this. As for sets and reps they will vary from workout to workout but I will not use more than 10 reps and no more than 10 sets. As for recovery between sets, with power movements you want to be fully recovered between to keep all the movements as explosive as possible. As far as weight used I will be using about 70% of my one rep max.

Some of the power movements I will use are; Power Cleans, Split Jumps, Squat Jumps, Bounding, Skipping, Box Jumps,etc. An one more thing to add is that I will credit gym jones a lot for most of the workouts I use.

As far as running mileage will of coure continue to build. My longest run will be 11 miles this will be the first actuall run that will probly take over 1 hour 30 minutes to complete. The reason I that this matters is once you cross over that amount of time carbs need to start being consumed while running because your body deplets most of its carbs at this point. So I will have to figure out how will do that. My first week will start off at 16 total miles and by week 6 I will have built up to 17.

The reason why is devolping power can work your body pretty hard, so to prevent overtraining I'm going to just keep the miles pretty steady. Not to mention this be my first offical long run so I don't want to over do it before trying to run it.

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Sport Specific Strength

This is the third phase and also one of my two favorite phases in the process. Why? because in this phase I got to be creative with strength lifting and I got to design around movements that I feel really help with running.

The last phase was focused on doing two things building my general strength back up and adding miles. This phase will be focusing on two different things. One will be still adding miles each week but instead of adding to the intervals total miles or the tempo total miles I will just maintain there mileage and add to the long runs instead. During this phase I will get to truly see how well I have conditioned myself with running. The reason I say this is my past program the longest run I was ever able to complete was a 7 mile run, during which I started to notice while running on the last mile things started to give me trouble. My hamstrings started to get tight, feet really started hurt an actually went numb, and my knees started to hurt.

The longest runs I will do during this stage is 9 miles and actually have two runs that will reach or exceed 7 miles. So basically if I'm doing something right then I should be able to exceed my prevous longest run with no problems, but if I can't I'm doing something wrong. My total mileage for this week will start at week 1 with 10 total miles and end week 6 with 15 total miles.

The second big focus is on sport specfic strength(movements that focus more on using the muscles used in running) opposed to general strength (overall strength that doesn't focus on specfic muscles). The movements I chose were Lunges, Sled Drags, and Step Ups. I also added some more movements to keep muscles as balanced as possible. The movements are Dips, Chin Ups, Russian Twists, Bent Rows, Good Mornings, Knees To Elbows, Handstand Push Ups,and Bench Press.

As far as the reps and sets I choose a different method called strength endurance. Basically I will be doing more sets with less reps and shorter rest periods between the sets. My thought is that I want to do more work over a longer period of time to add more endurance my strength training. The weights this time will be about 65% of my 1 rep max and the rest will be 30 sec in between sets.With every week trying to add 10 to 5 pounds each week until this is not possible then add more rest between sets. I also have two different workouts that I will use each week it looks like this.

workout a
sets reps. exercise
15x2 lunge
5x70 second forward sled drag 60 sec rest
5x70 sec backward sled drag 60 sec rest
15x2 bent row
15x2 good morning
12x2 handstand push up
4x15 knees to elbows

workout b
15x2 step up onto 18 inch box
10x1 bench press
20x1 deadlift
12x3 dip
15x2 chin up
4x15 russian twists
Also I forgot to mention sled drags will be different than other excercises. Instead of going lighter Ill go heavier with a longer rest and take the rest down by 10 seconds each week.

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General Strength

This is the 2nd phase of this process, during this I will be doing 2 major things. One thing I will be doing is building my miles each week by 1 mile a week and every third week dropping back. I will start this with 6 total miles for week one and by week 6 I will hopefully have built up to 12 miles per week.

The second thing I will be doing is build up my general strength to work into the third phase. I will do that using the same lifts as before, with the same rep/set plan and will just try to continue to just add weight each week until I reach what will be good working weight, which means a heavy enough weight to maintain or mabey add alittle bit of strength but not so heavy that it will counter balance what I'm trying to accomplish with running.

Once I reach that weight instead of trying to continue to add weight I'm going to keep that weight but add more sets for a total of 5 sets of 5 reps. The reason why is if I added more weight this wouldn't really help with my endurance but if I do more sets that equals more work being done which means more endurance, or at least that's what I'm hoping will happen.

The two workouts I will use will be this:

workout a

sets reps exercise

3x5 back squat

3x5 overhead press

5x1 deadlift

workout b

3x5 back squat

3x5 overhead press

5x3 power cleans

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Rest and Recovery

This stage in my veiw is one of the most important ones. The reason I say this is that you will never make progress if your body is constantly being beat up through out the year, I can account for this first hand.

If you want to get better you have to take at least one week out of the year an not do anything, typically it would be wise to do this after a big race or mabey your last small race of a season. This is what I will be doing one week of nothing which will be very hard for me I hate the thought of doing nothing for one week but I do see the value in what I will gain from it.

After that week I will have three more weeks of this phase. During those three weeks I will slowly build up my miles and crosstrain with biking, swimming, basketball, hiking, etc. Any activity that has a good amount of cardio in can work and I will do it for at least thirty mins at the least.

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The Program

Ok so here it is, like a said before this was a 3 week process in which I did nothing but research books and browsed web sites. I started my search on the bases of periodization, which is different stages or phases a athlete will go through preodically leading up to a goal race or season.

I will have 7 total stages that I will go through I will go into detail with them later but they will be in order-Rest and Recovery, General Strength, Sport Specfic Strength, Running Specfic Movements, Fine Tuning, Maintance, and The Final Build Up.

The running plan is three days a week interval, tempo, and long runs. They will be done Mon, Wed, and Fri. Normally most running plans are 5 to 6 days a week with lower milage each day and every run accept one(which is a long run) is normally done at an easy pace. I tried this type of training and found that it did not work for me. I have come to find that if I have one day between the runs I am more rested. However this does mean that I will have to aquire more miles per day oposed to having to run less miles per day but more days per week.

Now Tues and Thurs will be a strength an crosstraining day. Depending on what phase I am in will depend on the type of movements, reps, sets, and rest I do. Some runners may choose to exclude strength training from their program, but I have found a lot of benfits of strength training. The biggest is preventing injuries like runners knee and achilles tendonist.

One more reason has to do more with oxygen consumption of muscles. Anyone who knows anything about running has probly knows that if they can raise their V02 max (which is just a fancy word for the amount of oxygen a muscle can take in) they can run longer and faster without as much strain. So it would only make sense that if you have more muscle or can keep the muscle that you have you have more of a VO2 max than someone who has less muscle.

Now I'm not talking about 1 rep max lifting or max effort lifting that would be on the complete opposit end of endurance an would not be smart to try an use when you are trying to focus on endurance. However using a smart approach to weight training to focus on the phase that your in, in your training could help you greatly.

Also I'm using two different types of runs in my program that normally are not included in runners scheduling unless their experenced. Which is tempos and intervals, for everyone who doesn't already know ill explain what these two types of running are.

1. interval-basically these are shorter runs done at a faster pace to increase lacatate threshold, speed, and vo2 max. you can etheir jog/walk a certain distance between the shorter runs to recover or just completly stop. Usually the time rested matches up with the time spent working.Ill be using both methods of jog/walk and complete stop to rest.

an example of this is- a 400m run followed by a 400m jogg repeated 4 times

2. Tempos-these are runs that are done at a longer distance than an interval 2 mile+ and are ran at a slower pace than intervals but a faster pace than a long run. The purpose behind these is to get you to run at or just below your lacate threshold(this is the point in which oxygen can be supplied to your muscles once you go past this point your muscles start to tighten an a burning sensation come) in doing this it trains your body to get rid of lactate acid faster and consume more oxygen.

The last run is one every single running program you'll ever come across will advocate. Its the long run, its pretty simple concept really if you wanna go long you have to do a run that does just that. Basically its at a much slower pace than the other runs an can last anywhere from 30 mins to the shortest to 1 hour and 30 mins or longer.

These are what build your endurance but they can also get you hurt if your dumb enough to go to far to soon. Once you start getting past an 1 hour and 30 mins it would be wise to consume some type of a carb gel drink because you could get depelted.

The last thing I will talk about is my weekly milage. I'm goin to start at 6 miles a week and work up to 30+ miles. Ill be using a 1 mile increase a week progress and every third week ill drop back 2 miles to alow for a slighty recovery an then continue to build after that.

example 15,16,17,15,17,18,19 miles per week

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Goals

This is what I think should be the first part of everyones program. The reason is quite simple if you don't know what your training for how will you ever do it? So here is the list of my goals that I want to meet with my program.

1. Stay injury free, that is my main goal injuries have set me back to many times this year and the first sign of any problems I will rest until the issue is resolved.
2. Quit smoking...yes I know this is one of the dumbest things a runner could do, they might as well just not run, I know that's why I want to stop.
3.Complete a marathon in under 3 hours
4. Try to loose least amount of strength as possible.

So I have four total goals, that's not a lot I know but you don't wanna have to many goals or else your streching yourself to thin. The 2nd goal should be able to be reached by week three of the program and the rest will not be able to be reached until the complete end of the program for obivous reasons

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introduction

Hi, I'm jon and this is a blog I'm making for a new running program I have made for me to get me to my goals as a runner and endurance athelte. Before I go into the details of this program I want to give you some background info on me. I'm 6'1 160, I started running almost two and half years ago.

When I first started I actually HATED running and the only reason I started was because I had started a weight training program that called for at least two days of cardio in it. back then I didn't have a gym membership and the only form of carido I could do was running.

So I sucked it up and started I figured its just two days and the program actually did not use steady state it just called for running 1 minute hard and 1 minute easy for 20 minutes, so I figured it can't be that bad. Well the first time was A LOT easier than I thought for the simple fact that instead of trying to run for twenty mins without a rest this let you break it up, infact it was quite enjoyable. I stuck with the program for about two months until I stopped seeing results and got into a program called crossfit.

Crossfit for anyone who doesn't know is a program based around high intense workouts that were anarobic conditioning (ie sprints,weightlifting,curcuits, etc) the goal of crossfit is to raise your gpp (general phyiscal perparedness). It really doesn't not make you a master of anything but good at everything. The workouts were 20 mins at the longest usually and used functional training. After the first workout I loved it and was hooked. I would do their workouts 5x a week plus the old running workout for one day.

Everything was going great for awhile in two months I had dropped from an 8 min mile to a 6 min mile, I went from a deadlift max of 155# to 235, backsquat 145 to 200 and press of 45# to 95#. I was running into problems though I was really starting to like running an wanted to get into longer running distances. I started trying to add 2 mile runs to my workouts which quickly showed that was not going to work.

So I did some searching and found crossfit endurance.It was program made to use with crossfit for people who had more goals that were endurance based. The scheme was 3 crossfitendurance workouts per week (interval, tempo/time trial, interval) that were to be done 3 hours after your crossfit workout. It worked well for a while until I started a new job an doing two workouts throughout the day was no longer possible. I tried just wating 15 mins after a workout to do the CFE work out for that day but after 2 months of no progress I realized I was going to have to find some other way.

So again I searched and found gym jones, site ran by multiple people who use to be affliated with crossfit but broke away to try their own program. I gathered a lot of information from them and started researching different areas of fitness and tried to figure out exactly what I need to do to become a better runner and athelte. I started writing my own workouts started gettin a general (but not great) understanding of what I should and should not be doing to accomplish my goals.

I trained for three months and entered in 5 different races all just 5ks but 2 outta of 5 I placed first in my division and one I place 25 out of 2000, so all in all not to bad. In that time period I also raised my deadlift to 285 as a max squatted 275 as a max and had started to develop my skills for the clean and snatch. After racing season though I did not yeild the advice of others and continued to train without a rest and recovery phase and by doing so suffered a back injury. after that happened I had to stop deadlifting for a while and went back to crossfit and crossfit endurance.

I did this for 3 months until my back had healed an then went to a more strenght baised program called max effort black box which was a 3 day workout program (mon,wed,fri) and continued with crossfit endurance. I felt fresher on runs and gained a lot of strength. I had a new goal and that was a marathon, but four months away from it I got planters foot which halted me from training for a week. Then while tryin to continue to train with using a bike instead of running I suffered anther health issue which halted me from lifting. I took two weeks off lifting and just started using a typical running plan. Five days a week of running and one day of cross training.

It worked well for 4 weeks and during those 4 weeks I came to realize what it was that liked about the sport again. Everyday I woke up and couldn't wait to get my shoes on to go run, there was no real stress and the only objective was to complete the distance, it was great. However after week four over use injuries started to linger, runners knee, achillies tendonisties, and hip issues.

Luckly the other health issues had went away and I could continue to lift and use crosfit endurance, however I knew that my main goal of completing a marathon wasn't going to happen. So I started researching again got all the info I could on marathon training, weight lifting for runners, sports injury books, etc. I decided that I was going to write out my own program, a year long one, that is periodized.

What I came up with was this program, I have no idea if it will work or not to tell you the truth, it could be terrible, but I put alotta work into it, 3 weeks to be exact. It is nothing really all that new I just combined different programs to fit into something that I feel will work for me. An I'm going to document on this blog, everything from the workouts, to how I felt, to the purpose of the workout and how it fets into a certain stage.

That being said I am not a certified trainer, I have no degrees what so ever, and the only person I have consulted about this is my doctor, so if you are reading this an want to try an use this program go ahead be my guest, but realize I made this for me not you if you've set on a couch for years an all of the sudden get the feeling that you want to go back to your high school cross country days...great but use common sense. If you've never done a power clean before or haven't ran 3 miles in 4+ years don't look at this an ok think well ill give it a shot, no not smart that's how you get injuried.

Other than that thank you for at least reading this blog, please keep an open mind as this does differ from most running programs you'll see, and also any help on something you might see that could be better implemented please go ahead let me know as I am kinda taking a shot in the dark here.

thank you,
jon

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