HereBeADragon
07-17-2007, 01:33 AM
This morning I officially completed my very first century cycle with a total of 120 swipes with my two 15lbs clubbells in a time of 6 minutes and 6 seconds. It was a wonderful feeling of accomplishment and I feel that this cycle has been the first time I designed and implemented a program truly worthy of being called CST.
I had two performance goals for this cycle and completed both. The first goal was my century cycle itself. My second goal was based in RMAX powered running. The goal was to run 45 minutes at a constant pace. I managed to run a total of 3 and 3/4 of a mile in 45 minutes, so thats about 5 miles an hour. I came up with a great system that allowed me to regularly change my workload without having to mess with any unruly numbers or change anything around.
Monday and Thursday I did my century work. I did my running every other day although I usually did not run on the weekends so my program looked something like this;
Monday - Century Cycle
Tuesday - RMAX Running
Wednesday - Off
Thursday - RMAX Running and Century Cycle
Friday - Sunday - Off
Monday - RMAX Running and Century Cycle
Tueaday - Off
Wednesday - RMAX Running
Thursday - Century Cycle
Friday - Sunday Off
My off days were usually dedicated to Active recovery with
Intu-Flow or Ageless Mobility and often on Friday or Saturday I would have a "wildcard day" and go swimming or hiking. I am very pleased with myself over this program as its the first one that went exactly to plan, I accomplished all set goals and had measurable and repeatble results. I now feel I am really starting to "get it" and I cannot thank RMAX enough for this great feeling of accomplishment.
I had two performance goals for this cycle and completed both. The first goal was my century cycle itself. My second goal was based in RMAX powered running. The goal was to run 45 minutes at a constant pace. I managed to run a total of 3 and 3/4 of a mile in 45 minutes, so thats about 5 miles an hour. I came up with a great system that allowed me to regularly change my workload without having to mess with any unruly numbers or change anything around.
Monday and Thursday I did my century work. I did my running every other day although I usually did not run on the weekends so my program looked something like this;
Monday - Century Cycle
Tuesday - RMAX Running
Wednesday - Off
Thursday - RMAX Running and Century Cycle
Friday - Sunday - Off
Monday - RMAX Running and Century Cycle
Tueaday - Off
Wednesday - RMAX Running
Thursday - Century Cycle
Friday - Sunday Off
My off days were usually dedicated to Active recovery with
Intu-Flow or Ageless Mobility and often on Friday or Saturday I would have a "wildcard day" and go swimming or hiking. I am very pleased with myself over this program as its the first one that went exactly to plan, I accomplished all set goals and had measurable and repeatble results. I now feel I am really starting to "get it" and I cannot thank RMAX enough for this great feeling of accomplishment.