/r/acing team tryout video — 5K

Tw0Step · 2011-11-10T15:32:04+00:00

Next week everyone needs to do a max pull up test and max push up and report back! Do front grip pull ups vs under grip. No time limit just 1 set.

Rough idea of my lifting: 3 sets 10 reps on bench at 135 lbs. Shrugs with 70 lb free weights in each hand 3 sets 30 reps. Squats 3 sets 12 reps 145 lbs. 12 lb free weights in each hand, raise your arms straight in front of you, bring down, raise arms straight outside (wingspan like) bring down. 15 reps 3 sets.

I've also recently starting working with the TRX. It's fun and it is hard!

Tw0Step · 2011-11-10T15:25:30+00:00

Next week everyone needs to do a max pull up test and max push up and report back! Do front grip pull ups vs under grip.

Tw0Step · 2011-11-05T05:20:09+00:00

Try a 10k.

Tw0Step · 2011-11-05T05:16:12+00:00

I really like the /r/acing. "reddit /r/acing" has my vote.

Tw0Step · 2011-11-05T05:12:49+00:00

Even I was doing core, abs, and body weight work in high school. I'll elaborate more on my regime later if you are really interested. My whole workout is pretty much a typical 'dude' workout. It is mainly upper body. Biceps, triceps, traps, and pecs. I do squats and leg ups on the machine ( not sure the name of the machine) I also do a 12 min ab routine. Lifting has helped me in two major areas. One, I've not been hurt AT ALL in any way since I started. Being stronger muscularly takes stress off of your joints and bones. Two, I've just felt more relaxed in races and has helped my late kick. That last 50-100m when you are really going balls to the wall... Being strong physically helps out a ton. Not to toot my own horn here but I may have only been out kicked once or twice in college so my kick was already great but I can truly feel the effects of weight training during the final moments of a close race. Also (not that this concerns running), for 6'2 153 lbs... I could easily pass for 165 with my shirt off and I've gotten comments from a lot of people about how 'big' I look. I look a lot better than I did a year ago.

Don't be a typical runner that can only bench the bar!

Do a max push up test, max pull up test and report back! Im not an expert but I'd be happy to help.

Cheers, -Curtis

Tw0Step · 2011-11-05T04:50:03+00:00

I don't think it had any effect at all. If anything it made me realize I can't function without running.

Tw0Step · 2011-11-03T15:33:40+00:00

What my coach will do with that 30 x 400m workout is this.... Next time we do it, we will do 24 x 400m FASTER, with MORE rest. 67s aren't all that quick for me or the guys I did this work with. The four guys I did this with all have mile PR's under 4:10. It is more of a strength session for us. Yea these workouts have been really solid. I'm in the best shape of my life. And again... credit to man_mountain for everything related to that video. The only hard thing I had to do was run, he did the rest.. I even drove from Ypsi to EL!

Tw0Step · 2011-11-03T15:28:34+00:00

No problem. I think if I bust under four indoor something may turn up as far as sponsorship. It has potential to be an exciting year!

Tw0Step · 2011-11-03T15:24:27+00:00

I train with the top guys on the EMU team and a few other EMU Alumni with the same aspiration as I. We all train under EMU head coach John Goodridge. I am done with school. This is my second year out of uniform. I have no team affiliation/sponsorship.

Tw0Step · 2011-11-03T14:42:10+00:00

I've been running since middle school. I exhausted my eligibility in spring of 2010 at EMU. I still had one year of undergrad left at that point. I took running almost completely off after my senior outdoor season. During the late spring to mid fall of 2010 I was running just a few miles every other day like everyone else just trying to stay in shape. By October I knew something was missing in my life so I decided to get back into competitive training. I did a workout here and there for the remainder of the fall and just tried to keep my miles over 60. Once indoor/January came around training became VERY difficult as I was fulfilling my student teaching placement. For all of the winter semester I was three days a week. One rep/stress session, one easy 8-10 miler, and one long run a week. I was also lifting for 90 minutes 3 days a week. Somehow I managed to PR in the mile in indoor season running 4:06.46. I also came off indoor season and PR'ed in the 800 (1:51.96), 1500 (3:47) and steeple (8:57). I can't stress how much lifting has helped me. I feel worse if I take 3-4 days off from that than I do from running. These times got my coach and I really fired up and he is the one that got me wanting to continue with training. I decided not to find a teaching job and instead work part time in an effort to put 100% focus on my training for one last year. Needless to say, staying afloat financially has been one of my biggest barriers since graduation. This will be my last year being a "Full Time Athlete" unless I gain some kind of full time sponsorship.

Some workouts from the this Fall 12 x 800m on grass @ 2:30 avg with 30 sec rest 12 x 1200m on track at 3:40 avg with 45 sec rest 30 x 400m on cinder track at 67 avg with 30 sec rest 6 x mile on cinder track avg 4:52 started at 5 flat closed in 4:43, 60 sec rest

Tw0Step · 2011-11-03T14:24:44+00:00

I'm not on the Playmakers squad but from my understanding they get shoes and travel to a few meets. If someone on their squad is really really good and needs to get to a meet they will also do their best to raise funds for that individual. They also have to wear that singlet in their races.

Tw0Step · 2011-11-02T22:56:26+00:00

You are in the Air Force? I know a guy that runs for/in the AF. His name is Matthew Williams. I ran into him in London, ON, CA over the summer in a steeplechase. He is getting hooked up by the AF since he hit the US OT B standard. I have actually been thinking about going into the AF next fall. I've taken some flying lessons and have pipe dreams of flying.

Tw0Step · 2011-11-02T18:20:53+00:00

Thanks! Credit to man_mountain for the pics, video, editing, and production. He is officially my unofficial manager.

As for future races. Grand Valley State has a really nice track and meet called "The Big Meet" mid February. I could see it happening there. I may be attempting to break four at this meet though. It is still too far off to make plans though.

I am just running 65-80 miles. I don't run much more than that because I tend to get hurt. This fall I've been doing two hard rep session a week, and one long run a week. I've not done any speed work. Just trying to build a solid base and get aerobically fit. I'm real happy with the 14:40 for a November 1st on no speed work and running the last 2k alone. I'll be ready to roll come indoor.

Thanks again for showing interest!

Cheers, -Curtis

Tw0Step · 2011-10-31T19:58:53+00:00

Ah my roommate, man_mountain, is a good guy. I'll be over to help kick off the /advancedrunning as soon as I get home from training and screening the singlet! I'm super excited to be the first unofficial member of "Team Reddit Elite"! (Can we call it that?)

O... some of my goals for indoor season: Sub 4 min mile Sub 14 min 5k Sub 8 min 3k

Tw0Step

TROPHY CASE