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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