Gymgurl's 16 weeks of endurance, strength and power

[Gymgurl]

Gymgurl's con't log into 2007 Racing Season.......

16 Week Off Season Training


6 weeks of Endurance Nov 12- Dec 24th
6 weeks of Strength Dec 24 - Feb 2nd
6 weeks of Power Feb 2 - Mar 18th


November 12 - Dec 24th
Endurance - (weight training)lift and return will be 2 counts both, 45 second rest. Will increase upper body weights by 5% lower body by 10% each week. Body weight exercises increase 1-2 reps per week.

Running - Base Phase
Increase weekly milage and LDR by 10% weekly, including a plyometric session once a week for 30 min.

Workout schedule​

Sunday - Long run/Abs
Monday- run/abs
Tuesday - weights full body
Wed - Run/abs
Thursday - weights full body
Friday- run/plyometrics/abs

Diet for BF Loss​

Calories - 1549
Carbs - 176G
Fat - 44G
Protien - 113G

Now this might change due to carb needs and training....

Supplements:
Levorox
Glucerrol
Sesapure
BCAA'S..5 gr before and after training
Cordyceps (cardio)
Rhodiola Rosea ...200mg before workout (cardio)

 

[Gymgurl]

Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.


November 12th...
Today is my last race of the season! I planned on doing a 10K next year because I never thought I would have got his far since May. So now that I have gained somewhat of a base lol...My new goals are to become better.

This race is going to be just for time I think today. I have had a sinus infection for 4 weeks and thought I would take a steriod last night...HA I have been up since 4am....so today I am looking for the experience and a time base really.

For those of you who don't know my situation and think that a 10K is not big deal...I have been a severe asthmatic since I was 12 and I am now 41. So I have never in my life ran before or thought I would have or would have even liked it for that matter. But here I am ....2 5k's, 1 Dual, and now my 1st 10K. So this is something that I have worked so hard on since May of this year....



OBSTACLES

by Gail K

The journey through life
May be long and hard
And it seems we battle
For every yard.
But obstacles have
A two fold reason
For blocking our way
Even for just a season.

We need to conquer
In order to grow
Stronger legs
That will not bow,
When battles come
We will not win
If we’ve lived a life
Of giving in.

So through each and every
Night and day
Strengthen your will
By not going astray,
So your eyes become sharp,
And your legs will not fail
When the going is rough
And you will prevail!

 

[Trojan Horse]

Good Luck. Nice goals.

 

[florencia]

post of race day!!! Great job!

 

[jenscats5]

Run Forest run!! Have a great race today!

 

[The Shadow]

how are you differentiating between strength and power?

 

[ck2006]

Your going to rock!

 

[H_T_]

how are you differentiating between strength and power?

wouldn't that be speed?

 

[Ilk]

You go GG!!!!!

We're all here.. Right behind you sista!!

 

[Gymgurl]

how are you differentiating between strength and power?

Strength will be lifting on a two cound and returning on a 4 count. Weight will increase by 2.5% upper and 5% lowerbody rest period 90 sec..body weight exercises will stay the same as the difficulty increases with slower velocity..

Power will be lifting the weight quickly and forcefully while returning with a two count. Rest time 2 min...Weight will remain constant because of the difficulty of the exercise increased with rapid force production during the lift. For body weight exerices the number of reps many decreasefor the above mentioned reason.

All cycles are 3 sets......