Follow Me To A Sub-4 Minute Mile

This profile contains all of my training, post-injury, to my ultimate goal of a sub-4 minute mile. My training began on May 20th, 2014. This was after 13 months of recovery from a torn calf.

[sub-4-excursion]

August 20th, 2016

AM 1: Rolling out Dynamic stretching 4 mile easy run AM 2: BOSU ball stretching 3 sets of 12: Assisted dips Quad extension Light leg press Short stretch by trainer NOTE: I'm moving entirely to Strava. Most of you already have, but inbox me for my username over there!

[sub-4-excursion]

August 19th, 2016

AM: Rolling out 3 sets of 12: Calf raises Hamstring curls Hip adduction Hip abduction PM: 1 hour walk

[sub-4-excursion]

August 18th, 2016

PM: Rolling out Dynamic stretching Steady 3 mile run Static stretching

[sub-4-excursion]

August 17th, 2016

AM: 35min yoga PM: Rolling out Dynamic stretching 3 mile run Static stretching Ice bath Compression

[sub-4-excursion]

August 16th, 2016

Rolling out Dynamic stretching 1 mile run to test achilles

[sub-4-excursion]

August 1st-15th, 2016

Sick, cortisone shot, burned soles of feet, sun poisoning: 2 weeks off - Swim 1100 at 1:35/100 - Easy lifting - Rolling out 4 sets of 10: Hip adduction Hip abduction Seated calf raises Seated hamstring curls Stretch by trainer - 25 minute walk - 4 sets of 12: Exercise ball sit-ups (3 sets) Back extensions Oblique cord pulls Overhead press Stretch by trainer -Long roll out/stretch 3 sets of 15: Glute extension Hip adduction Hip abduction 4 sets of 8: Leg press to 405lbs Chest press (3 sets) Oblique med ball twists 50 reps of leg press at 225lbs Massage by trainer - 1 hour ride with uptempos - Swim: 1000 at 1:30/100 6x50 kick, 30sec rest at 53 1x100 in 57 2x50 in 27 100 easy - 2 sets of 12: Medicine ball throws Oblique Straight Hip flexion Pulanks BOSU ball stretching - 17 mile ride with uptempos - Built 5 hurdles

[sub-4-excursion]

July 31st, 2016

Rolling out Self massage Dynamic stretching 4 mile run

[sub-4-excursion]

July 29th-30th, 2016

Off, some biking

[sub-4-excursion]

July 28th, 2016

1 mile bike Swim: 200 easy 3x100 kick (1:54, 1:55, 1:55), 30sec rest 1x200 kick (3:50), 30sec rest 3x100 kick (1:54, 1:55, 1:55), 30sec rest 1x100 (1:03) 100 easy 1 mile bike 1 mile walk

[sub-4-excursion]

July 27th, 2016

AM: Self-massage Rolling out Dynamic stretching 6 mile bike ride (slow, uphill) 7 mile run 6 mile bike ride (fast, downhill) PM: 2 mile bike

[sub-4-excursion]

July 26th, 2016

AM: Bike 1 mile Swim: 200 easy 6x100 (1:17, 1:22, 1:22, 1:21, 1:22, 1:23); on 1:45 cycle 6x50 kick (55, 57, 56, 57, 55, 49); on 1:30 cycle except last three = 30, 20, 10sec rest 200 easy. Bike 5 miles PM: Bike 4 miles

[sub-4-excursion]

July 25th, 2016

AM: Self-massage Rolling out Dynamic stretching Bike 7 miles 6 mile run All out bike 6 miles PM: Bike 2 miles

[sub-4-excursion]

July 24th, 2016

AM: 1 mile bike Rolling out Swim: 300 easy, 10x50 kick with 30sec rest, 4x50 with 30sec rest, 100 easy 3 sets of 12: Exercise ball crunches Medicine ball oblique throw 1 mile bike PM 1: 6 mile ride Some walking PM 2: Bike 4 miles 35min yoga

[sub-4-excursion]

July 23rd, 2016

Self-massage Rolling out Dynamic stretching 5 mile run at 6:29/mi Static stretching

[sub-4-excursion]

July 22nd, 2016

Extremely sharp pains through the achilles while walking; off

[sub-4-excursion]

July 21st, 2016

AM: Bike 2 miles PM: Dynamic stretching Bike 2 miles 5 mile run Bike 2 miles Static stretching

[sub-4-excursion]

July 20th, 2016

AM: Bike 11 miles with some uptempos Core: 3 sets of 10: Oblique cord pulls (4 sets) Supine sit-ups Incline bench sit-up with overhead press PM: Bike 2 miles Walk 2.5mi