RUNNING

OBJECTIVE I am assuming you are interested in running? I know, I am some what of a mind reader. You may have second guessed yourself saying things like “I am not built to be a runner” or “I have never ran over a mile, how will i get through 13?”. Well, just like anything you train your body to endure the stressors that specific exercise will cause.. My goal is to help you find that “runners' high” everyone keeps talking about…

FORMAT 3x/week + regularly scheduled programming

EQUIPMENT NEEDED Just you! And some good playlists/podcasts for the road…

CONTACT Email: jeffrscarborough@gmail.com, Text: 302-494-7946

RUNNING MECHANICS TUTORIALS

HALF MARATHON TRAINING

First, don’t stress. This training program does not start you off by having you run 30 miles a week. In fact, we don’t even pay attention to miles until we create a solid foundation for our new runners body. In the beginning we will only focus on duration - 30 minutes for Usain Bolt and 30 minutes for you will look drastically different when you’re talking distance but we are looking at relative intensity. Everybody starting this program comes from different genetics and athletic programs. So, in the beginning all we are trying to accomplish is getting your body used to the volume of your feet hitting the pavement. 

A lot of my athletes have been training their whole lives so aerobically they were fine. It was the pounding on their knees and ankles they were not accustomed to. For others they have not been doing much of any training so working on both their aerobic capacity AND stresses running causes on the body are both something we need to pay attention to. Either way, this program is designed to meet the athletes where they’re at.

When performing this program know it is OK for you to skip conditioning days if your schedule does not allow you to get in your miles. However, your longer conditioning days on either saturday and sunday are an absolute must. These are the most important days to train your aerobic capacity as well as train your body to take the pounding on the concrete. 

FULL MARATHON TRAINING

So, now you think you’re ready for the big leagues. You have done a few meets and maybe even a half marathon. Well, imagine the feeling you had at the end of your half? Now add an extra hour of running and STILL having 6 more miles to go. During my first marathon I was on pace to hit a sub 3:30 but everyone told me that at mile 20 your body will start to break down. At mile 23 I felt great and even got a second wind. I looked down at my pacer and saw I was looking to finish around 3:20. Mile 24 comes and I completely broke down. I cramped from my tongue to my toes. I was being followed by medics who would surround me in the grass every 50 feet to stretch me and push me back on my way. With 15 feet to go I again, had to stop, and be stretched just seconds from the finish line. My final time - 4:57. 

Weird things happen to your body at the 3 hour mark that you can never foresee until you get out there and do it. Like the half marathon guide the majority of this training will be making your body not only accustom to 60-90 minute runs but now even 2-3+ hour runs. Nutrition before, during, and after will play a huge role in your training.  We must accustom your body to supplements early on in training that you will also be using for race day.

The only thing you are required to do is show up, do the work, and curate the best set of playlists and podcasts that will get you through the longer training days. 

When performing this program know it is OK for you to skip conditioning days if your schedule does not allow you to get in your miles. However, your longer conditioning days on either Saturday and Sunday are an absolute must. These are the most important days to train your aerobic capacity as well as train your body to take the pounding on the concrete. 

TRIATHLON TRAINING

Surprisingly, the hardest thing I’ve had to train for...At the beginning of my training. I was a well conditioned runner after my half and full marathons so backed off my running which subsequently lead to me dragging on the back half of the run. The bike is something you look  forward to after the swim since the ocean swim is basically 30 minutes of getting kicked in the head over and over - But, it ended up being a 90+ minute bike ride of 50+ year old women zipping by you with a belittling grin written all over their face. The swim...I have never dropped out or even considered dropping out of a competition until I started training for a mile swim. I remember one day finally working up to 400M straight and realizing that it was only 25% of my target and that on race day it would have to be done in the ocean with 150 other people around me, and sharks. 

Still interested? You should be! I have been competing my entire life in a number of different types of sport and exercise but NOTHING was more rewarding than crossing the finish line of an event I thought I had no business being at. Especially when I realized I had actually done pretty well. This guide will focus on a linear training protocol for the swimming, running and biking portion of your triathlon. Then, we will begin a more conjugate method of combing all the cyclical conditioning pieces together in a day’s work. You can look forward to getting outside, being in the sun, and training by the beach or pool. What more could you ask for? 

Our guide, like the full and half training programs, will accustom your body to all the stressors a triathlon will place on your body as well as strategizing equipment, clothing, and transitions on race day.