new here, help training for the navy

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bsmami
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new here, help training for the navy

Post by bsmami » Sat Nov 07, 2015 3:00 am

Hi im new here. Ive been along time reader of the zone. I learned of the site through letsrun and reading tinmams posts, which ive always found interesting. Long story short im training for the military, mynsecond stint. I started a training.thread on the great sprint coach charlie francis' website. I know its strange training for distance and posting on a sprint site, but theres alot of knowledgeable people over there. Though there is as well here and since this is more distance oriented, i wanted to get some thoughts on my training. I will most likley start logging workouts here as well. Anyways heres my thread if anyones interested http://community.charliefrancis.com/sho ... navy-seal). I have already served and am looking to go back. Im in pretty bad shape compared to what i was in 1st my enlistment in the navy. After getti g out in 2012 i havnt been doing any structured training (besides just starting back up ~3months ago), Esp distance running. Anyways if you take the time to read my thread theres alot of info i give on my past training (and current) Any help/input would be grealty appreciated. I understand what is required of me is more then running as well, though from my experience the first time in the navy running is a MAJOR MAJOR part. Looking forward towards the future. Thank you all.

Oh yea i also own build your running body. Fantastic book.

Currently im in the midst of deloading and am looking for advice on testing (what distance/s to test as well how to incorporate testing several biomotor abilities within a test cycle.

This is my most recent post on charlies forum in relation to the above (testing) its not in my training thread but i posted this in planning and periodization on his forum.
---------------------------------------
I was curious how one would go about testing in a week, or if something like this is even practical...........
I want to get a better picture of where im at, i know theres alot of diffrent conversion calculations out there. Ie 400m>200m, 5k>1M, or vice versa, but i realize everyone has there strengths and weaknesses and these dont always hold true. These tests below would all be relevant for planning upcoming training. I realize i could prob do away with say one of the shorter distance sprints, and one of the longer runs, but if able to id like to get a picture of all. As well im assuming these tests would be done after some sort of deload. If having a test week like this would it be good to have another off week following. Or perhaps spread all these tests over a 2week deload period.

Max push ups
Max pull ups
5k run
1mile run
400m run
200m run
500m swim

i just came out of a pretty rough training cycle for me (in terms of running load, everything else has felt fine) and built up some significant fatigue. So at the end of my 5 week build up ive been trying to get back to even keel. So currently 10/31 sat -11/8 sun, ive gone to all easy running, been maintaining swimming, and deloading calisthenics volume by ~ minus 20% of last load weeks volume. If i feel recovered by this coming week, maybe acouple days into week even, id like to run tests such as above to get a picture of where im at.

Something like

Mon- high cals + easy run 2-3 miles maybe finish with strides (10 x 100m)
Tues- 500yd swim TT + easy calisthenics + easy run 2-3M
Wed- 200 and 400m TT +hi cals
Thur- easy swim
Fri-1M TT + max push ups, pull up, sit up test + high cals following cal tests 
Sat- easy swim
Sun-5k TT

Tinman
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Re: new here, help training for the navy

Post by Tinman » Sat Nov 07, 2015 2:32 pm

You schedule lists TT, what is that? Is that Tinman Tempo or Time Trial?
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bsmami
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Re: new here, help training for the navy

Post by bsmami » Sat Nov 07, 2015 3:06 pm

Its time trial.

Tinman
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Re: new here, help training for the navy

Post by Tinman » Sat Nov 07, 2015 3:24 pm

bsmami,

I advise against running weekly time-trials. A much better use of your time is to develop stamina. Run a 1.5 mile-trial just once a month. Input that time to my online Running Calcluator (http://www.runningprs.com/calc2/index.php) and use the associated training paces.

Focus once or twice a week on CV (Critical Velocity) paced workouts. Example, 10-25 minutes of reps @ that pace, recoveries about 1/3rd the time of the rep. Example, 6 x 600m @ CV pace (let's say the time was 2:30 per rep) (jogging 50 seconds between reps). You'll make a lot of fitness progress doing CV workouts, and they won't beat you up.

Start small - probably near 10-12 minutes of CV reps the first week, and then add a little to the total time each week. Each month you'll re-test for the 1.5 mile, and the reset your training paces. You'll develop outstanding fitness in as little as 3-4 months using this approach.

Regards,
Tinman
(former military)
http://www.runningprs.com
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(coaching available)
Inquire via email:
runfastcoach@gmail.com

bsmami
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Re: new here, help training for the navy

Post by bsmami » Sat Nov 07, 2015 3:40 pm

Thank you tinman appreciate the advise.

I believe you may have read wrong. This schedule isnt meant to be done weekly. Its a test week.

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Re: new here, help training for the navy

Post by Tinman » Sat Nov 07, 2015 3:45 pm

bsmami,

Okay, got it.

Still, the fitness training advice will help you.

Best,

Tinman
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bsmami
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Re: new here, help training for the navy

Post by bsmami » Sat Nov 07, 2015 4:00 pm

Tinman

What would you recommend in terms of progression for cv. Extension of the reps or more reps at the same distance. Or it doesnt really matter

Is there a lower/upper limit of time spent at cv per rep?

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Re: new here, help training for the navy

Post by Tinman » Sat Nov 07, 2015 7:21 pm

bsmami,

It would not be fair to the people who hire me to coach them to describe in detail what workouts you need to do. I advise you to follow the previous guideline I provided.

Best,
Tinman
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Inquire via email:
runfastcoach@gmail.com

Tchuck
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Re: new here, help training for the navy

Post by Tchuck » Sat Nov 28, 2015 11:52 am

More reps and more time are great ways to progress as a is less rest time between CV reps. Think of total time at CV pace when analyzing your work out and progression. Generally, when less fit, start with shorter reps and a bit more rest and progress from there. Use first rep or two to ease into the pace. Faster is not always better.

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