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Marathon Training

Marathon Training Diary Feb 27 2012

Per Ardua Marathon Training
27 Feb 2012
 
Location : Richmond
Time : 1400
Client : Camille
Event : 10k
Level : Advanced
Session : HIIT
 
10 x 400m Intervals with 60sec Rest
 
Target : Sub 70secs
 
 
Location : Richmond
Time : 1500
Clients : Zoe G, Zoe P
Event : Marathon (4weeks)
Level : Intermediate to Advanced
Session : Weighted Vest (WV) Hill Reps
 
2 x 2min Hill Reps @ 80%mhr
 
5 x 90sec WV Hill Reps @ 100%mhr with 90sec Rest
5 x 30sec Hill Sprints @ 100%mhr with 30sec Rest
 
2 x 8:00min WV 1mile Effort
1 x 7:00min Mile Effort @ 100%mhr
 
Location : Richmond
Time : 1630
Client : Hannah
Event : Marathon (7 weeks)
Level : Intermediate
Session : 5mile Race Pace
 
Target : Sub 40min
 
Result : 38:52mins
 
Location : Richmond
Time : 1730
Client : Catherine T
Event : 10k
Level : Intermediate
Session : HIIT
 
3 x 3min Efforts @ 100%mhr with 2min Rest
 
3 x 2min Efforts @ 100%mhr with 1min Rest
 
3 x 1min Efforts @ 100%mhr with 30sec Rest
 
 
 
 
 

Per Ardua Marathon Training :

Per Ardua Personal Training (MT clients only)
 
Week 16 Marathon Training : Feb 09/10 2012
 
Weds 09 Feb
 
Client : Catherine T
Marathon Level : Intermediate
Location : Richmond
Session : Weighted Vest (WV) Reps
 
2 x 3min WV Circuit : Plank/Plank to Bridge/Plank to Extension
4 x 3min WV Laps (6kg)
2 x 400m Strides
 
2 x 3min WV Circuit : Squats/Bench Step Ups/S.Leg Drive
4 x 2min WV Laps (8kg)
2 x 400m Race Pace Efforts
 
Client : Natalie
Marathon Level : Beginner
Location : Clapham
Session : Muscular Endurance
 
4 x 30sec Core Activation Super Set Circuit : Bridge/Plank/Deadlift
 
4 x 45sec Core Strength Super Set Circuit : Plank/Press Ups/BB Cleans
 
4 x 60sec Running Strength Super Set Circuit : DB Bridge/Olympic Squats/Plank
 
 
Client : Catherine O
Marathon Level : Beginner
Location : Richmond
Session : Muscular Endurance
 
4 x 60sec Superset Circuit : Raised Plank - Static Unilateral Squat - Box Jumps
 
4 x 60sec KB Circuit : Static KB Overhead Press - KB Swingers - Plyo Goblet Squat
 
4 x 60sec Intermediate KB Circuit : KB Farmers Walk - S.Arm KB Clean and Jerk - KB High Pull
 
 
Thurs 09 Feb
 
Client : Natalie S
Marathon Level : Beginner
Location : Clapham
Session : Hill Reps (treadmill)
 
1 x 3min 2%inc Hill KB Farmers Walk
 
4 x 30sec 8%inc Hill Reps @ 9kmh
4 x 30sec 7%inc Hill Reps @ 10kmh
4 x 30sec 6%inc Hill Reps @ 11kmh
 
1 x 3min 3%inc Hill KB Farmers Walk
 
6 x 2mins 6%inc Hill Reps @ 10.5mhr
 
 
Client : Claire
Marathon Level : Beginner
Location : Clapham
Session : Leg and Retraction Strength
 
6 x 5 Deadlifts @ 85% 1rm
6 x 5 Clean and Jerk @ 85% 1rm
 
3 x 2min TRX Low Hold to Inv Row
3 x 2min TRX High Hold to Wide Row
3 x 2min BB Static Press to Shoulder Press
 
4 x 30 Back Circuit : FB B52 - FB Back Extension - DB Rev Flye - DB Chek Press
 
 
Client : H
Marathon Level : Beginner
Location : Clapham
Session : Back and Leg Strength
 
2 x 3min Core Circuit : DB Bridge - Tempo Press Ups - Floorwipers
 
5 x 5 Deadlifts @ 85% 1rm
5 x 5 VIPR Front Squats @ 65% 1rm
 
5 x 8 S.Arm KB Clean and Press
5 x 8 S.Arm KB High Pull
 
 
Clients : Zoe P. Zoe G, Hannah
Marathon Level : Intermediate to Advanced
Location : Richmond
Session : Race Pace Run
 
Distance : 8 miles
Objective : Sub 60mins
Result : 54:47mins
 
 
Fri 10 Feb
 
Client : Zoe Gull
Marathon Level : Advanecd
Location : Clapham
Session : Muscular Endurance Session
 
4 x 2mins TRX Superset Low Hold to Inv Row
4 x 2mins TRX Superset High Hold to Wide Row
4 x 2mins Low Hang to Supported Wide Chins
4 x 2mins High Hang to Supported Wide Chins
 
5 x 30 Cable Deadlifts @ 65% 1rm with
5 x 60sec Plank with
5 x 30sec DB Static Press
 
Client : Camille
Marathon Level : 5-10k Eventer
Location : Richmond
Session : Race Pace Run
 
Distance : 7miles
Objective : Sub 48mins
Result : 47:49mins
 
 
 
 
 

Per Ardua Personal Training Diary 07 Feb 2012

Per Ardua Personal Training : Session Samples (for full programmes contact Matthew J Copp)
 
Tues 06 Feb 2012 :
 
Morning Sessions : Clapham
0630 Heather
Strength and Conditoning
 
3 x 2min Core Activation Circuit : Plank/Plank to Bridge/Bridge/Press Ups
 
3 x 2min BB Static Press to 4 x 4 (/20secs) S.Arm KB Press
 
4 x Failure (AMRAP) Press Ups (4mins)
 
4 x 60secs Deadlifts to Plyo Step Goblet Squats
 
 
 
0730 Kate H
Marathon Runner
Muscular Endurance/HIIT Transition
 
1 x 20 S.Arm KB Front Squat
1 x 20 KB Goblet Squat
 
2 x 2min Core Activation Circuit : Plank/Plank to Bridge/Bridge/Press Ups
2 x 2min Bench Alt.Arm Press Ups to 2 x 4 Incline Press Ups
 
5 x 20sec Sprints @ 20kmh
 
3 x 2mins DB Plyo Y-Jumps
 
 
0830 Zoe
Advanced Marathon Runner
Per Ardua Intensity Programme Level 1 Phase 2 (no 2)
 
2 x 2mins Core Activation Circuit
 
2 x 4mins Intensity Circuit : Bridge/Renegade Row/S.Arm Plank to Bridge/Press Ups
 
2 x 4mins Intensity Circuit : Plank Extension/DB Windmills/Pike Press Ups/S.Arm Row to Rotation
 
2 x 4mins Intensity Circuit : VIPR Lateral Lunge to Grab/VIPR Hand Walking Drags/VIPRBack Hand Sweeps l/r
 
 
0930 Hils
Marathon Runner
Strength Session
 
4 x 10 KB Circuit : S.Arm KB Swinger/High Pull/Goblet Squat/Press
 
4 x 10 Deadlifts to 4 x 4 Bar Press Ups to 4 x 30sec Plank
 
4 x 10 Clean and Jerk to 4 x 8 Bench Dips to 4 x 30secs Plank to Bridge
 
4 x 10 Back Squats to 4 x 12 Caterpillars to 4 x 60sec Plank
 
 
Lunctime Sessions : Putney/Clapham
 
1200 Catherine T
Marathon Runner
Hill Reps
 
Re-Scheduled
 
10 x 60m Hill Sprints @ 100%mhr
 
 
1400 Nadia
Marathon Runner
Post Injury Phase 111 Rehab
 
2 x 30 Unilateral Squats
2 x 30 BOSU Overhead MB Caveman Squat
 
4 x 2mins Progression Runs
 
2 x 30 BB Calf Raise to Squat
2 x 30 Box Jumps
 
Evening Sessions : Clapham/Richmond
 
1700 Kirsten
Marathon Runner
Adductor Treatment
 
PNF Treatment
ABC Stretching
Core Ball Resistance
 
1900 Zoe G, Zoe P
Advanced Marathon Runners
Dual Harness Session
 
4 x 60m Hill Strides
4 x 60m Resisted Hill Strides
 
4 x 30m Hill Lunges
4 x 30m Resisted Hill Lunges
 
10 x 30m Resisted Hill Sprints

Per Ardua Marathon Training

Marathon Training : 04 Jan
 
0600 Recovery Run
 
5miles = 40mins
 
 
1130 Strength, Mechanics and Core Session
 
4 x 25 BB Floor Wipers
2 x 2mins FB Plank
 
2 x 20 S.Leg Bosu Squat
2 x 20 S.Leg EC Bosu Balance
2 x 20 Gray Inst. Knee Raise
2 x 20 S.Leg Box Leg Drive
 
2 x 2mins FB TVA Extension
 
6 x 8 Deadlift @ 85%1rm (120kg)
6 x 8 BB Front Squats @ 90%1rm (90kg)
 
2 x 2mins Plank
 
 

Per Ardua Marathon Training : January

Per Ardua Marathon Training Jan 01-03 : Sesion Samples
 
Client : Claire
Marathon Level : Beginner
Date/Time : 01 Jan 1630
Location : Richmond
Session : Mileage Builder
 
15k Run
ET 1:20
 
Notes :
 
. Hydration increase (3ltr)
. Posture and Stride Correction
. Arm Technique
 
 
Client : Catherine T
Marathon Level : Intermediate
Date/Time : 01 Jan 1230
Location : Richmond
Session : 1mile Splits
 
1k Progressive Warm Up Run
Dynamic Stretches
 
3 x 1mile Race Pace Splits
with 3 x 5min Complete Rest
 
Client : Joanna
Marathon Level : Intermediate
Date/Time : 01 Jan 1830
Location : Richmond
Session : Mileage Splits
 
3 x 0.5mile Efforts @ 100%mhr
with 2mins Complete Rest
 
2 x 1mile Efforts @ 100%mhr
with 3mins Coplete Rest
 
Client : Oggie
Marathon Level : Intermediate
Date/Time : 0730 02 Jan
Location : Clapham
Session : Transition HIIT
 
1 x 800m Effort @ 16kmh
1 x 800m Effort @ 17kmh
1 x 800m Effort @ 18kmh
 
1 x 30 BB Split Lunge
1 x 30 S.Leg Bio-Mechanical Bench Leg Drive
 
4 x 2min Eforts @ 18kmh with 60sec Rest
1 x 30 BB Split Lunge
1 x 30 BB Bench Step Ups
 
4 x 2min Efforts @ 18kmh with 60sec Rest
 
Client : Kate H
Marathon Level : Beginner
Date/Time : 03 Jan 0730
Location : Clapham
Session : Post Injury Muscular Endurance (Per Ardua Intensity Session Level 1 no 6)
 
4 x 10 Supported Deadlift with
4 x 2 Pro Disc Complete Press Ups
 
Circuit :
 
3 x 30sec S.Arm KB Clean and Jerk with
3 x 30sec KB Upright Row with
3 x 30sec Static Bridge
 
4 x 1min Deadlifts with
4 x 2 Pro Disc Complete Press Ups
 
3 x 30sec Overhead Static Press with
3 x 30sec DB Shoulder Press with
3 x 30sec S.Arm Alt Prod Disc Press Ups
 
 
Client : Claire A
Marathon Level : Beginner
Date/Time : 03 Jan 0830
Location : Clapham
Session : Hill Reps
 
2 x 20 S.KB Sumo Squat
 
1 x 3min Incline KB Farmers Walk (6%inc) @ 6kmh
2 x 2mins Hill Rep (5%inc) @ 12kmh
2 x 1min Hill Rep (8%inc) @ 14kmh
 
4 x 45sec Positive Split Hill Rep : 14-12kmh (6%inc) with 4 x 45sec Active Rest
4 x 45sec Negative Split Hill Rep : 12-14kmh (6%inc) with 4 x 45sec Active Rest
 
 

Per Ardua Marathon Training : 31 Jan 2012

Per Ardua Phase 1 Marathon Training : 10 Training weeks countdown
 
31 Jan 2012
 
Client : Zoe G
Level : Advanced Marathon Runner
Location : Clapham
Time : 0830
Session : Muscular Endurance Circuit (Per Ardua Intensive Training system level 1 no10)
 
3 x 30sec Static High/Mid/Low Bridge to 3 x 60sec Press Ups
3 x 60sec KB Swingers to 3 x 60sec Plank Pyramid
1 x 50 Deadlift
 
4 x 16 Density S.Arm KB High Pulls (60secs)
4 x 16 Density S.Arm KB Upright Row (60secs)
4 x 16 Density VIPR Snatch
 
2 x 60sec KB Alt Arm Walk Over KB Bridge to Split Press Ups
2 x 60sec S.Arm KB Press
1 x 50 Deadlift
 
3 x 60sec KB Sumo Squats to High Pull
 
 
Client : Camille
Level : Advanced 5-10k Runner
Location : Richmond
Time : 1145
Session : HIIT (Per Ardua Intensive MT System level 2 no8)
 
1 x 1k Progressive Run
2 x 400m @ 100%mhr with 40sec Active Rest
2 x 400m Negative Splits with 30sec Active Rest
2 x 400m Positive Splits with 30sec Active Rest
6 x 80m Sprints with 20sec Active Rest
 
 
Client : Hannah
Level : Intermediate Marathon Runner
Location : Richmond
Time : 1300
Session : Tempo Run
 
8mile Race Pace Run
 
 

Per Ardua Personal Training/Mararthon Training 24 Jan 2012

Personal Training Session Diary Jan 24 2012 (session samples)
 
Clapham
 
0630 Natalie
Level : Beginner Marathon Runner
Session : Per Ardua Marathon Training System Level 1 (session 10)
 
5 x 2mins KB Farmers Walk with 5 x 2mins Hill Rep
5 x 2min VIPR Goblet Squats/Row/Sweeps/Press/ with 5 x 2min VIPR Hand Walk Ups/S.Leg Step Ups/..........
 
 
0730 Kate B
Level : Intermediate Runner
Session : Per Ardua Advanced PT Training System Level 1 (session 3)
 
2 x 40 VIPR Deadlift to Bent Over Row with 20sec Rolling Rest
3 x 60sec Static Bridge with 3 x 60sec VIPR Bridge Side Sweeps
2 x 2-5 Pyramid Burpees to 20yrd Shuffle.................
 
 
0830 Hils
Level : Intermediate Marathon Runner
Session : Per Ardua Advanced PT Training System Level 1 (session 18)
 
5 x 60sec Bridge to 5 x 12 Press Ups/30sec every 30 secs
2 x 40 VIPR Deadlifts to VIPR Silver Back Climb to VIPR Goblet Squats
2 x 60sec Box Jumps.............
 
 
0930 Zoe G
Advanced Marathon Runner
Session : Per Ardua Advanced Training System Level 1 (session 12)
 
5 x 60sec BB Static Hold to KB Press to S.Arm KB Press
2 x 30sec High Holds to 2 x 25 Wide Assisted Chins to 4 x 8 Inverted Rows/30sec every 30sec
2 x 40 Deadlifts to 2 x 30 Box Jumps................
 
Richmond
 
1330 Hannah
Level : Intermediate Marathon Runner
Session : Race Pace Run
 
5k Tempo Run (sub 20mins)
 
 
1600 Camille
Level : Advanced 5-10k Runner
Session : Plyometrics
 
6 x 10 1m Box Jumps with 6 x 10 Plyo Press Ups
6 x 30sec 1/2m Box Jumps with Jump Down to 20m Sprints
 
6 x 30sec Mountain Climbers to 10 x Burpees...............
 
 
1830 Joanne
Level : Intermediate Marathon Runner
Session : Harness Sprints
 
4 x 20sec Harness Sprints @ 65%mhr
4 x 20sec Unresisted Sprints @ 100%mhr
 
4 x 30sec Harness Sprints @ 85%mhr
4 x 30sec Unresisted Sprints @ 100%mhr.......
 

Per Ardua Personal Training & Marathon Training

Mon Jan 23 2012
 
Personal Training
 
0630 Heather
Strength and Conditoning
 
Per Ardua Beginners Intensity Programme Level 1 (session 4) : Sample
3 x 60sec Raised Bridge with 3 x 30sec Rest/3 x 30sec Gray Institute Knee Raise with Rotation with 3 x 15sec Rest/
 
0730 Nadia
Marathon Runner
 
Per Ardua Beginners Intensity Programme Level 1 (session 6) : Sample
3 x 60sec Bridge with 3 x 30sec Rest/2 x 45sec Static Hold with 2 x 30sec Rest/12 Press Ups per min for 5mins loop
 
0830 Ruth
Strength and Conditoning
 
Per Ardua Beginners Intensity Programme Level 1  (session 8): Sample
 
Circuit : 3 x 60sec KB Static Hold / 3 x 25 KB Floorwipers / 3 x 12 KB Press / 3 x 60sec Bridge
 
0930 Yaz
Beginners Strength and Conditoning
 
Per Ardua Week 3 Comditioning Phase Sample
 
Circuit : 3 x 30 VIPR Static Overhead / VIPR Press / VIPR Up and Over Press / Pike Press Ups
 
1030 Eli
Strength and Conditoning
 
Per Ardua Beginners Intensity Programme Level 1 (session 9) : Sample
 
8 Ring Inverted Rows per min on min for 5mins / 3 x 30sec Static Hold (chin over bar) / 3 x 60sec Spider Press Ups
 
 
Marathon Training
 
1300 Catherine T
Intermediate Marathon Runner
 
45mins PNF Treatment and Dynamic Stretching
 
 
1500 Zoe P, Zoe G, Hannah
Advanced Marathon Runners
 
Negative/Positive Split Session
 
2 x 400/800m Negative Splits
 
2 x 300/600m Positive Splits
 
 
1630 Camille
Advanced 5-10k Runner
 
5k Tempo Run
 
Target sub 20mins
 
 
 
 
 

Per Ardua Marathon Training 19 Jan 2012

Marathon Training Sessions : Per Ardua Clients 19 Jan 2012
 
Name : Natalie
Marathon Level : Beginner
Location : Clapham
Date : 19 Jan
Time : 0630
 
Session : Race Conditioning Circuit (52mins 10k Pace)
 
4 x 2min DB Arm Running Drills @ 12kmh
3 x 30sec Plank with 30sec Rest
2 x 1min S.Arm KB High Pulls with 2 x 30sec Rest
3 x 1min Box Press Ups with 3 x 30sec Rest
 
4 x 2min DB Arm Running Drills @ 12.5kmh
3 x 1min S.Arm KB Swingers with 3 x 30sec rest
2 x 1min H2H KB Swingers with 2 x 30sec rest
3 x 1min Plank to Bridge with 3 x 30sec rest
 
4 x 2min DB Arm Running Drills @ 13kmh
3 x 1min KB Goblet Squat with 3 x 30sec rest
3 x 1min Mountain Climbers with 3 x 30sec rest
 
 
Name : Zoe P, Zoe G
Marathon Level : Intermediate to Advanced
Location : Richmond
Date : 19 Jan
Time : 1245
 
Session : Weighted Vest Plyo and Sprint Session
 
2 x 2mins WV Caterpillars (6kg)
2 x 2mins WV Box Jumps (6kg)
6 x 2mins WV 800m Efforts (6kg)
 
2 x 90sec WV Mountain Climbers (8kg)
2 x 90sec WV S.Leg Plyo Jumps (8kg)
4 x 90sec WV 600m Efforts (8kg)
 
2 x 60sec WV Step Jumps (10kg)
2 x 60sec WV S.Leg Lateral Step Jumps (10kg)
2 x 60sec WV Hill Sprints (10kg)
 
 
Name : Claire
Marathon Level : Beginner
Location : Clapham
Date : 19 Jan
Time : 1600
 
Session : 400m Splits
 
6min Progression Run Warm Up
 
10 x 400m Efforts : 4 x 65%mhr, 4 x 85%mhr, 2 x 100%mhr

Per Ardua Marathon Training

Marathon Training 16-17 Jan 2012
 
 
Name : Matthew J Copp
Event : Trail Triathlon
Location : Richmond Park
Date : 15 Jan 2012
Session : Mile Split Transition Plyo Session
 
4 x 1mile Efforts @ 05min:45secs with
 
4 x 30 Bench/Box Jumps
4 x 30 Plyo Lunges
4 x 30 Plyo Split Lunge
4 x 30 Alt.Leg High Jump
 
Client : Oggie
Marathon Level : Intermediate
Location : Clapham
Date : 16 Jan 2012
Session : Retraction and Lower Back Strength
 
2 x 30 VIPR Bent Over Row
2 x 30 VIPR S.Leg Bent Over Row
2 x 30 VIPR S.Arm Bent Over Row
2 x 30 VIPR Raised S.Arm Bent Over Row
2 x 30 VIPR Prone Row
2 x 30 FB Back DB Extension
2 x 30 FB B-52's
 
Client : Bruce
Marathon Level : Intermediate
Location : Clapham
Date : 16 Jan 2012
Session : Weighted Run Transiton Plyo Session
 
1 x 2min Run @ 65%mhr (15kmh)
1 x 20 S.Arm DB Olympic Squat
1 x 20 S.Arm Plyo Olympic Squat
 
1 x 2min DB Arms Run @ 14kmh
1 x 20 DB Overhead Squat
1 x 20 DB Plyo Overhead Squat
 
1 x 2min KB Farmers Run @ 13kmh
1 x 20 KB Tempo Squat to Hold
1 x 20 KB Plyo Squat
 
1 x 2min VIPR Fireman Carry Run @ 12kmh
1 x 20 VIPR Front Squat
1 x 20 VIPR Plyo Squat
 
Clients : Zoe P, Zoe G, Hannah
Marathon Level : Advanced
Location : Richmond
Date : 16 Jan 2012
Session : Weighted Vest Hill Sprints
 
2 x 40sec Strides
2 x 40sec WV High Knee Drills (8kg)
2 x 40sec Hill Sprints
 
2 x 60sec Strides
2 x 60sec WV High Knee Drills (6kg)
2 x 60sec Hill Sprints
 
4 x 60sec WV Hill Sprints (10kg)
4 x 60sec Hill Sprints
 
Client : Catherine T
Marathon Level : Intermediate
Location : Richmond
Date : 16 Jan 2012
Session : HIIT
 
5 x 60sec 400m Efforts with 2min Complete Rest
4 x 45sec 300m Efforts with 90sec Recovery Lap
3 x 30sec 200m Efforta with 30sec Recovery Jog
 
Client : Camille
Marathon Level : 5-10k Advanced
Location : Richmond
Date : 17 Jan 2012
Session : Reaction Sprints
 
5 x 40m Plank to Sprints
5 x 60m High Knees to Sprint
 
5 x 40m Proprioception Drills to Sprint
5 x 60m S.Leg Squat to Sprint
 
10 x 60m Suppine Lying Reaction Sprints
 
Client : Natalie
Marathon Level : Beginner
Location : Clapham
Date : 17 Jan 2012
Session : Strength and Unilateral Coaching
 
4 x 30sec Ski Sit
2 x 30 Unilateral Squats
2 x 20 Proprioceptive (BOSU) Unilateral Squats
 
5 x 8 Deadlifts
5 x 8 BB Front Squats
 
 
Client : Claire
Marathon Level : Beginner
Location : Clapham
Date : 17 Jan 2012
Session : HIIT
 
5 x 2min 5k Race Pace Efforts with 90sec Recovery Jog
5 x 60sec 1m Race Pace Efforts with 45sec Recovery Jog
5 x 30sec 100% Sprints with 60sec Rest
 
 
Client : Joanne
Marathon Level : Intermediate
Location : Clapham
Date : 17 Jan 2012
Session : Negative Pyramid Session
 
4 x 2min 5k Race Pace Efforts with 4 x 90sec Rocvery Jog
4 x 90sec 1mile Race Pace Efforts with 4 x 60sec Recovery Jog
4 x 60sec 400m Efforts with 4 x 60sec Recovery Jog
 
 
 
 
 
 

Per Ardua Sports Nutrition : Smoothies for Athletes

Fuel for Athletes
SMOOTHIE POWER SHAKE
1 cup nonfat soy milk
1/2 cups orange juice
1 banana
1/2 cups cantaloupe
1 tablespoon peanut butter
1/2 cups strawberries, fresh or frozen (without sugar)
 
Put all ingredients in blender. Set to blend. Blend until all ingredients have blended and there are no chunks of ice left.
 
 
SOUTHWEST SMOOTHIE
1/2 cups banana, sliced
1/2 cups mango, papaya, or guava
2 cups milk
1 tablespoon honey
fruit should be of one kind listed and be chopped.
 
Place all ingredients in food processor work bowl fitted with steel blade or in blender container, cover and process on high speed until smooth. Strain if using mango.
 
 
SPINACH SMOOTHIE
1 blender container loosely filled with spinach
1/2 banana
3/4 to 1 cup soymilk
1/4 of a 12 ounces can frozen dole pineapple juice concentrate
Ice (optional)
 
Blend until smooth. Note: apple juice concentrate can be used in place of pineapple juice
 
 
STRAWBERRY BLUEBERRY SMOOTHIE
1/2 cups frozen blueberries
1 cup frozen strawberries
1 frozen banana (peel before freezing)
1 1/2 cups milk
1/2 cups frozen vanilla or strawberry yogurt
 
Whirl all ingredients together in a blender until smooth. Serve immediately.

Marathon Training : Sports Nutrition

Smoothies for Athletes
 
 
ARTIC FOREST SMOOTHIE
1 peach,
frozen 10 blueberries,
frozen 1 cup light (reduced sugar)
fatfree vanilla yogurt,
frozen 1/2 cups
1% milk
1/2 tablespoons crushed pecan
1/2 teaspoons salt
1/4 teaspoons vanilla extract
Put all ingredients into blender. Blend until smoothie consistency is reached!
BANANA OATMEAL SMOOTHIE
1 cup milk
1 packet instant oatmeal, regular flavor
1 whole banana, cut in chunks
1 cup orange juice
Combine all ingredients in a blender. Cover and blend on high speed for 1 minute.
BERRY BLISS SMOOTHIE
2 scoops raspberry sherbet
4 strawberries
15 blueberries
5 blackberries
16 ounces orange juice (or juice of your choice)
Put all ingredients in a blender, juice last, then blend until smooth. To add thickness try adding more sherbet or ice to the smoothie. Pour into a tall glass to serve.
BLACKBERRY SMOOTHIE
 
3/4 cups apple juice
1/2 cups plain yogurt
1 1/2 cups frozen blackberries
1banana
 
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. All fruit goes into blender at one time. Put cover on and blend until smooth.

Marathon Training 11/12 Jan 2012

Per Ardua Marathon Training Jan 2012
 
Client : Oggie
Marathon Level : Intermediate to Advanced
Location : Clapham
Session : Transition Splits
 
2mins Foam Rolling
Dynamic Stretches/Mobilisation
 
2 x 800m Splits @ 17kmh
2 x 30 KB Squats
 
2 x 600m Splits @ 18kmh
2 x 30 BB Plyo Squats
 
2 x 400m Splits @ 19kmh
2 x 30 BOSU Plyo Jumps
 
 
Client : Catherine
Marathon Level : Intermediate
Location : Richmond
Session : Hill Reps
 
6min 50%mhr Jog
 
6 x 30sec Hill Sprint @ 85%mhr
2 x 20 Hill Lunges
 
6 x 30sec Hill Sprints @ 100%mhr
 
 
Client : Natalie
Marathon Level : Beginner
Location : Clapham
Session : Bio-Mechanic Education/Strength
 
2 x 30 S.Leg Machine VMO Extension
2 x 30 Machine Tempo Quad Extension (2-3-2)
 
2 x 20 Tempo Caveman Squats
5mins Running Technique Drill
 
2 x 20 S.Arm 80" Bent Over MB Row
2 x 20 VIPR Deadlift to Row
 
2 x 30 S.Leg Machine Hamstring Curl
2 x 30 Machine Tempo Hamstring Curl (2-2-2)
 
 
Client : Camille
Marathon Level : Advanced 5k Runner
Location : Richmond
Session : Weighted Vest Splits
 
2 x 20 WV Caterpillars (10kg) to Press Ups
4 x 30sec WV Hill Strides (10kg)
 
2 x 20 WV Caterpillars (16kg) to Press Ups to Squat
4 x 30sec WV Hill Sprints (8kg)
 
2 x 20 WV Plyo Box Jumps (8kg)
4 x 40sec Hill Sprints (10kg)
 
 
Client : Nadia
Marathon Level : Beginner
Location : Clapham
Session : Phase 3 Rehab
 
1 x 0.5k Treadmill Run @ 11kmh
2 x 15 KB Lunhe Walks
 
1 x 0.5k Treadmill Run @ 11kmh
2 x 15 KB Lunge Walks to PF to Calf Raises
 
1 x 0.5k Treadmill Run @ 11kmh
2 x 15 Lunge Walk to Knee Drop
 
1 x 2min S.Leg Prop Balance
1 x 2min S.Leg BOSU Balance
1 x 2min S.Leg BOSU Squats
1 x 2min S.Leg BOSU Plyo Lands
1 x 2min S.Leg BOSU Hops
 
 
Client : Kate
Marathon Level : Beginner to Intermediate
Location : Clapham
Session : Negative and Positive Splits
 
1 x 90sec Negative Split (14kmh - 25sec 17kmh)
1 x 90sec Negative Split (14kmh - 20sec 18kmh)
1 x 90sec Negative Split (14kmh - 15sec 19kmh)
1 x 90sec Negative Split (14kmh - 10sec 20kmh)
 
1 x 90sec Positive Split (10sec 20kmh - 14kmh)
1 x 90sec Positive Split (15sec 19kmh - 14kmh)
1 x 90sec Positive Split (20sec 18kmh - 14kmh)
1 x 90sec Positive Split (25sec 17kmh - 14kmh)
 
 

Marathon Training : Beginners-Advanced 10 Jan 2012

Marathon Training Clients Tues 10 Jan 2012
 
Client : Natalie
Marathon Level : Beginner
Session : Mechanics and Strength
Location : Clapham
Time : 0730
 
2 x 20 VIPR Deadlifts Warm Up
 
2 x 40 Neuralmuscular Activation Squats to KB S.Arm Squats
 
3 x 30 KB Tempo Squats (2-2-2)
 
3 x 10 KB Deadlifts
 
5 x 10 Cable Feet Resisted Forward Squat Jumps
 
2 x 20 Plyo Vertical Squats (unresisted)
 
 
Client : Zoe P, Zoe G and Hannah
Marathon Level : Advanced
Session : Harness Hill Sprints
Location : Richmond Hill
Time : 1000
 
4 min Warm Up Hill Jog @ 50%mhr
 
4 x 10sec Resisted Hill Sprints to 20sec Un-resisted Hill Sprints @ 65%mhr
 
4 x 30sec Resisted Hill Sprints
 
4 x 20sec Resisted Hill Sprints to 20sec Un-resisted Hill Sprints @ 85%mhr
 
4 x 40sec Hill Sprints @ 100%mhr
 
 
Client : Joanne
Marathon Level : Intermediate
Session : Incline/Decline Hill Technique Session
Location : Richmond
Time : 1900
 
1 x 4min Hill Warm Up
 
1 x 12min Hill Circuit @ 65%mhr
 
1 x 10min Hill Circuit @ 85mhr
 
1 x 8min Hill Circuit @ 100%mhr
 
 

Per Ardua Personal Training Client Session Review

Per Ardua Client Session Review
 
Name : Catherine
 
Focus : Weight Loss/Back to Fitness
 
Location :Richmond
 
Date :1030 19 Dec 2011
 
Session :KB Circuit
 
2 x 30sec Overhead KB Hill Walks
 
2 x 10 KB Swingers
2 x 10 S.Arm KB Squat and Reach to High Row
 
2 x 15 S.Arm KB Swingers
2 x 15 KB S.Arm High Pull
 
2 x 20 S.Arm KB Swingers
2 x 20 KB Push Press
 
2 x 25 KB Seated Squat
2 x 25 KB Side Flexion
2 x 25 KB Overhead Extension
 
2 x 30 S.Arm KB Lunge
2 x 30 KB Plyo Squats
 
2 x 60sec Plank
 
"CONGRATULATIONS : LOST JUST OVER 1 STONE IN 8 WEEKS!!!!!"
 
 
Name : Natalie/Aimee
 
Focus : Marathon
 
Location : Putney
 
Date : 1500 19 Dec 2011
 
Session : Beginners HIIT Session
 
1 x 1k Easy Jog @ CP
 
5 x 20sec Sprints @ 100%mhr with 60sec Recovery Jog
 
4 x 30sec Sprints @ 100%mhr with 80sec Recovery Jog
 
3 x 40sec Sprints @ 100%mhr with 90sec Recovery Jog
 
2 x 60sec Sprints @ 100%mhr with 2mins Recovery Jog
 
 
 
 
 
 
 
 

Final Leg Strength Session of 2011 : 18 Dec 2011

4 Week Strength Phase : wk 4 Session 1 Legs
 
2 x 20 Lunges
 
6 x 8 Olympic Bar Squats @ 85% (80kg)
3 x 15 DB Plyo Squats @ 50% (26kg)
 
6 x 8 DB Raised Split Lunge @ 85% (30kg)
3 x 15 Box Jumps (1m)
 
6 x 8 Olympic Lunges @ 85% (60kg)
3 x 15 Quad Extension @ 65% (80kg)
 
6 x 8 Deadlifts @ 85% (140kg)
3 x 15 Plyo DB Lunges @ 65% (20kg)

Off-Season Marathon Training Session 22 Nov 2011

Off-Season Marathon Training : Treadmill Hill Reps
 
1 x 1k @ 15kmh
 
5 x 60secs @ 14kmh (8%inc)
 
3 x 2mins @ 13kmh (4%inc)
 
1 x 1k @ 15kmh
 
5 x 30secs @ 16kmh (9%inc)
 
3 x 2mins @ 14kmh (3%inc)
 
1 x 1k @ 15kmh
 
 
 
 
 

Per Ardua Personal Training : Strength Endurance Session

Per Ardua Marathon Training 06 Nov 2011
 
a.m
 
Strength Endurance
 
2 x 20 Overhead Squat (20kg)
2 x 20 Lunge to Rotation
 
4 x 60sec Cable Row
4 x 60sec DB Chek Rotation
4 x 60sec Lat Pull Down
 
Squats to Cable Woodchop Superset
 
1 x 20 Squat (60kg)
1 x 16 Squat (70kg)
1 x 12 Squat (80kg)
1 x  8  Squat (90kg)
 
Strength
 
4 x  8  Deadlifts (110kg)
 
p.m
 
Tempo Run
 
3 miles : 17:46mins
 
 

Client Focus : Camille 5-10k Competitor

Client Focus : Camille
 
Event : 5k Runner
 
Objective : 10k Competition
 
Time : 1215
 
Venue : Richmond
 
Session : Acceleration / Reaction Drill Session
 
 
1 x 6mins Progression Run 65%mhr - 100%mhr (focus on breathing technique)
 
4 x 200m Harness Sprints @ 25% resistance (2mins active rest : breathing control, mobilisation)
 
2 x 20m Harness Monkey Crawl @ 65% resistance
 
4 x 100m Reaction Sprints (plyometric landing reaction)
 
5 x 50m Reaction Sprints (plank to bridge position)
 
1 x 4mins Warm Down
 
 
 
 

Marathon Training : Interval Session 30 Oct 2011

Marathon Training : Interval Session (treadmill)
 
1k Warm Up : Progression 11kmh-14kmh
 
1 x 2min 7%inc Hill Run @ 12kmh
 
5 x 60sec 2k Pace Anaerobic Threshold Efforts (AT) @ 16kmh with 60sec Comfort Pace (CP) @ 12kmh
 
1 x 2mins 8%inc Hill Run @ 12kmh
 
5 x 50sec 5k Pace AT Efforts @ 17kmh with 60sec CP @ 12kmh
 
1 x 2mins 9%inc Hill Run @ 12kmh
 
5 x 40sec 10k Pace AT Efforts @ 18kmh with 60sec CP @ 12kmh
 
1k Warm Down : Steady @ 10kmh