IMPORTANT, MUST BE READ... : Client Highlight
Title : Client Highlight
Client Highlight
IMPORTANT, MUST BE READ...
At Garage Gym our clients train for numerous reasons. Whether for specific sports events, enjoy setting goals and obtaining them over time, feeling great about themselves and general health. I wanted to highlight Ben Quilty as one of those clients who listens and follows through with 100% of what is prescribed to him and the results below show what happens when that occurs.
Ben enjoys numerous training modalities, weightlifting, running, rowing, crossfit etc.. but has never run over 10 miles for road race. He came to me at the end of May 2011 with the idea of wanting to run his first marathon. We switched his remote programming to prepare him for this race. We ran on average 3-4x per week ranging from 3-12 hours per week, with a constant progression in the ammount of hours run the closer we got to the race with weeks designed to "back off" and heal. We worked all Maximal aerobic power zones 1-4, based a large majority of his training on Z1-Z2 pace work and situational events (hills etc). We completed a 1/2 marathon and a 3.5 hour run as time trials to make sure we were on pace. Ben did a great job of listening to his body, eating correctly and knowing the proper time to back off in order to stay injury free. Bens bodyweight stayed the same throughout training and contrary to belief his bodyfat slightly increased. We see this in numerous long slow distance runners, the cortisol released from hours of pounding the pavement with limited weightraining in many cases raises bodyfat.. people run to lose weight and get "tone"...wrong line of thinking. Ben decided to hunt ALL day prior to the race....which in my opinion was not a bad idea...limited walking, hunting conditions were fine and he had time to take his mind off the race...and ALMOST killed his first buck with a bow....
Results:
Date started training 5/23/11
Race 10/16/11
Race Time: 3 hour 44 min
Ran 8:33 mile split.
Original goal was 4 hours then we realized 3:45 was a reality and a 3:30 was a possiblity if the stars aligned.
Goal complete!
Ben will be taking the next week off to rest, eat alot and give his brain a chance to focus on anything but running, haha.
His plans are to train for the Crossfit Sectionals in Febuary and then possibly start to prepare for the Finger Lakes Marathon fall of 2012.
Excellent work!!
Split SplitHours:Minutes:Seconds Time Miles Distance Minutes per Mile Avg Pace
Summary Time: 3:44:19.5 26.26miles 8:32.6 split
1 8:16.4 1.00 8:16.4
2 8:25.6 1.00 8:25.6
3 8:38.5 1.00 8:38.5
4 8:45.5 1.00 8:45.5
5 8:50.5 1.00 8:50.5
6 8:35.9 1.00 8:35.9
7 8:28.3 1.00 8:28.3
8 8:40.7 1.00 8:40.7
9 8:35.8 1.00 8:35.8
10 8:37.5 1.00 8:37.5
11 8:24.9 1.00 8:24.9
12 8:24.9 1.00 8:24.9
13 8:24.7 1.00 8:24.7
14 8:32.2 1.00 8:32.2
15 8:14.5 1.00 8:14.5
16 8:04.9 1.00 8:04.9
17 8:33.9 1.00 8:33.9
18 8:24.2 1.00 8:24.2
19 8:20.1 1.00 8:20.1
20 7:56.4 1.00 7:56.4
21 8:14.7 1.00 8:14.7
22 8:32.0 1.00 8:32.0
23 8:43.9 1.00 8:43.9
24 8:42.3 1.00 8:42.3
25 9:21.1 1.00 9:21.1
26 9:18.3 1.00 9:18.3
27 2:10.7 0.26 8:31.7
IMPORTANT, MUST BE READ...
Thank for your attention Client Highlight
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