ETG Training & Performance Updates
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ETG Club Member ------- Kyle Crosby [age 37]
Musician [self-employed music producer = Lakeside Studio]
See Kyle's bio on the ETG Club Member Bios page of this website
Updates [September 2010] ------- Kyle owns -Lakeside-studio- where he produces local musicians in the Richmond Virginia area. Recently, a song from a band The Dreamscapes Project he recorded at his studio was featured by The 12 Days Project, a site dedicated to bringing together up and coming artists, writers, film makers, and musicians with local area charities and media outlets.
from the site, listed on Day 3 of the project-----
"Only days away from the anniversary of the completion of the great Titanic, we move on to Day 3 of the Twelve Days Project with with a song of the same name......"
"Engineered by Kyle Crosby at the brand new Lake Side Studios, this dark folk-rock track was mixed by John Morand at Sound of Music Studios."
Prior to opening his own studio, kyle was the keyboardist for the highly successful band "Copper Sails" which had appearances on the Richmond, Virginia local CBS news station's show called "Virginia This Morning", concerts at Richmond's giant venue called "The National", and songs licensed to MTV and ESPN off of their final album [Hiding Place]. Their song [Sleeping Giant] aired nationally in July 2008 during the "Diamond Cuts" segment of ESPN's "Baseball Tonight" highlight show. Their segment of the show......ESPN's Baseball Tonight.
Late last year, the band decided to call it quits. Their last concert was October 2009. After Kyle started his own business, Lakeside-studio, his success created some challenges in keeping up with his run training schedule. He cut back on training over the past several months, and as he acclimated to his new schedule and demands on his time, he has begun to gradually move towards getting back into regular training.
Kyle began training at a national class, 1:46 800m pace in September 2008 after completing progressions at a slower pace. At 1:46 pace he started at short durations and progressed quickly to the 250 meter mark before cutting back on training.
The ETG Training Program is comprised of 5 workouts [Main Event, Speed Day, Base Building-1, Power Day, Base Building-2] repeated about every 14 days, all year around]. Kyle's main event is 800 meters. Kyle's Progressions.....In the ETG's all goal pace all the time training program, the duration of running at goal pace for at least 1 repetition has progressed to;
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Main Event
----- 800m goal pace workout [Goal Pace = 800m in 1:46......53 seconds per lap pace]
Now training at --meters --- Has completed --meters [started progressions at --meters in ]
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Speed Day
----- 100m goal pace workout [Goal Pace = w/running start 100m in 11.8]
Now training at --meters --- Has completed --meters [started progressions at --meters in --]
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Base Building-1
----- Short Run [Goal Pace = 10k. in comfortable to comfortably fast pace]
Now training at - miles--- Has completed - miles [started progressions at - miles in -]
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Power Day
----- weights workout.....In the ETG strength training ["Power Day"] protocols, there are 2 reps for exercises done at max velocity, and 2 reps done with high weight. The max velocity is done with a weight that is about 30% of that used for the high weight exercises. For the high weight exercises ----- Bench Press [145 lbs], one leg 1/4 squat [230 lbs], one leg calf raise [175 lbs], one leg 1/4 hamstring curl [50 lbs],one leg hip flexion [50 lbs], one arm curl [40 lbs], straight arm row [160 lbs], straight arm flexion [25 lbs], straight arm extension [25 lbs], bar dips, pull ups, sit ups [lower abs], sit ups [upper abs], one arm push ups, wall handstands.
----- Short Run [Goal Pace = 5k in any time......comfortable to comfortably fast per mile pace]
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Base Building-2
----- Long Run [Goal Pace = 1/2 marathon in any time......comfortable to comfortably fast per mile pace]
Now training at -- miles --- Has completed -- miles [started progressions at -- miles in --]
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Race results for 2010:
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ETG Club Member ------- Gabrielle Patterson [age 41]
Medical Doctor [self-employed, Internal Medicine]
See Gabrielle's bio on the ETG Club Member Bios page of this website
Updates [September 2010] ------- Gabrielle is now back into full training following a sharp reduction in her training intensity to allow several months for her body to move out of a chronic fatigue state and regain it's adaptation ability.
She is still working on finding the necessary adjustments in her day to day and week to week work and family schedule to reduce the workload such that adding high intensity training to the mix will no longer shove her body off the over-doing-it cliff. She has recently finished the renewal process for her Board Certification as a practitioner of internal medicine. The 2 months or so of preparing for the exam are over. And her run with me in late May showed that her body is returning towards the ballpark of normal functioning, as she had very little difficulty running 4 miles in 90 degree heat with a mile or so under 7:00 mile pace.
For now, she has restarted progressions at a slower goal pace [5k at 6:00 per mile pace] to develop a basic level of fitness that will allow her to transition back to her normal goal pace [5k 4:52 per mile pace]. At that time she'll restart the progressions at short durations and progress forward from there.
Gabrielle came to Austin in the last weekend in May [Memorial Day weekend] and did a run with me. She also met with ETG Physical Therapist Allan Besselink [Chairman of the Sports Medicine & Science Committee in the part of USA Track & Field responsible for our quarter of Texas] to pow-wow about some job stress related upper back and neck issues. Gabrielle's husband, John Patterson [former Collegiate All-American in track at University of Texas] has been in charge of the automatic timing system for elite level track meets in Austin over the past decade, and brought the family to town for the NCAA regional track meet [qualifier for the NCAA National Championships] that weekend.
Gradually over the past 2 years, the combination of Gabrielle's daily work and family schedule along side her high intensity training eventually progressed to creating a state of chronic fatigue. As her training progressions approached the full race distance and as her main event [5k] goal pace progressed in velocity to 4:52 per mile pace, the situation steadily worsened. In the ETG training program, as progressions to longer durations are made, if fatigue is allowed to accumulate, eventually there will be a suppressing effect on training adaptations, eventually slowing or stopping the rate of progression in fitness.
The ETG Training Program is comprised of 5 workouts [Main Event, Speed Day, Base Building-1, Power Day, Base Building-2] repeated about every 14 days, all year around]. Gabrielle's main event is 5000 meters. Gabrielle's Progressions.....In the ETG's all goal pace all the time training program, the duration of running at goal pace for at least 1 repetition has progressed to;
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Main Event
----- 5k goal pace workout [Goal Pace = 5000m in 18:40......6:00 per mile pace]
Now training at 1/2 mile --- Has completed 1/2 mile [started progressions at 1/2 mile in June 2010]
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Speed Day
----- 400m goal pace workout [Goal Pace = 400m in any time......comfortable to comfortably fast pace]
Now training at 400m --- Has completed 0m [started progressions at 400m in June 2010]
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Base Building-1
----- Short Run [Goal Pace = 10k. in comfortable to comfortably fast pace]
Now training at 3.5 miles--- Has completed 3.5 miles [started progressions at 3.5 miles in June 2010]
Power Day
----- weights workout......
----- Range of Motion exercises [ROM's] or Yoga
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Base Building-2
----- Long Run [Goal Pace = 10 miles in any time......comfortable to comfortably fast per mile pace]
Now training at 6 miles --- Has completed 0 miles [re-started progressions at 6 miles in June 2010]
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Race results for 2010:
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ETG Club Member ------- Tim Collier [age 36]
Major, United States Army [Civil Affairs Officer]
See Tim's bio on the ETG Club Member Bios page of this website
Updates [September 2010] ------- Tim had been in Iraq [a Major in the United States Army, civil affairs officer working in western Baghdad] until the end of 2008. In February 2009, he and his family moved to Germany, location of the headquarters for U.S. Operations in Africa.
Tim has been gradually working back into regular training to some degree after a few months of getting settled.
In Iraq he was helping to rebuild the economy of the western Baghdad area. He'll be pursuing similar missions in countries in Africa. Thus far, he has served in Afghanistan, Kuwait, the horn of Africa, and Iraq.
The ETG Training Program is comprised of 5 workouts [Main Event, Speed Day, Base Building-1, Power Day, Base Building-2] repeated about every 14 days, all year around]. Tim's main event is --. Tim's Progressions.....In the ETG's all goal pace all the time training program, the duration of running at goal pace for at least 1 repetition has progressed to;
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Main Event
----- 5k goal pace workout [Goal Pace = 5000m in ]
Now training at --meters --- Has completed --meters [started progressions at --meters]
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Speed Day
----- 100m goal pace workout [Goal Pace = w/running start 100m in --]
Now training at --meters --- Has completed --meters [started progressions at --meters in ]
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Base Building-1
----- Short Run [Goal Pace = 10k. in comfortable to comfortably fast pace]
Now training at - miles--- Has completed - miles [started progressions at - miles in -]
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Power Day
----- weights workout.....
----- Short Run [Goal Pace = 5k in any time......comfortable to comfortably fast per mile pace]
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Base Building-2
----- Long Run [Goal Pace = 1/2 marathon in any time......comfortable to comfortably fast per mile pace]
Now training at -- miles--- Has completed -- miles [started progressions at -- miles in --]
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Race results for 2010:
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ETG Club Founder ------- Marshall Burt [age 47] (please see....Mechanisms Of Aging)
See Marshall's bio on the ETG Club History page of this website
Updates [September 2010] ------- My fitness level has been slowly moving forward for the past several months, with the rate of improvement just recently starting to approach something within sight of normal. After starting the progressions over again, I expect my main event [1500m] workout at 3:22 pace to eventually move forward in distance at a rate of about 25 - 100m every 1 to 1.5 months.
My body having been in a deeply over-trained, chronic fatigue and fibromyalgia state for quite a while, so far it has taken a year [after making the necessary changes to the ETG training program] to begin entering the ballpark of functioning normally again in terms of my body's ability to adapt to training and thus move forward in fitness and performance level. I can empathize with people who get into such a state [chronic fatigue, fibromyalgia] via non-sport training mechanisms. Around mid to late July [2009] things -began- to normalize somewhat and that process continued to improve deeper into 2010.
I'll shift to 50m - 150m progressions after reaching the 400m mark, and to longer progressions [100m - 300m] at the 800m mark. So in having to change my expected time lines once again, at this point it'll take me till early to mid-2011 to progress to being able to run 800m [1:48] at my 1500m goal pace. So it may take to mid-2012 to progress to the full 1500m race distance on my goal pace [3:22]. Since I'll be approaching age 50, please see Mechanisms Of Aging.
Over the past several years, to facilitate problem solving and to demonstrate some degree of efficacy, with each change in the training program I have started over in the progression sequences, starting at very short durations in the goal pace workouts. A reminder of the changes I made to the ETG training program ----In early 2009, I changed the ETG training program to a format of having 2 days off after each of the 4 workouts and going to a 4 day break period at the end of the series of 4 workouts. Its helpful if one's body can stay in an anabolic state such that it can adapt to one's training thus moving forward in fitness, leading to increases in performance level. If the design of a training program allows the accumulation of fatigue, eventually there will be a suppressing effect on training adaptations, eventually slowing or stopping the rate of progression in fitness. That's -the- major challenge in designing a high intensity, velocity oriented type of training program. I had spent much of 2008 getting to the point where I recognized that the ETG workouts are basically miniature races that get longer as fitness improves and progressions in duration are made. It took a while to get the rest days and break period set at the necessary level. The final major change to the ETG training program was made in late 2009 and adjusted slightly in early 2010, setting up a "long run" protocol [and removing a --set-- velocity and goal pace requirement] as the Base Building workout in the 4th in the series of 4 workouts that comprise the training program. That was followed by the addition of a short run as a second Base Building workout, bringing the number of workouts to 5, that comprise the ETG training program.
Developing the ETG's velocity oriented training program has taken the better part of 18 years now, and the program's development appears to be entering the ballpark of critical mass. As my body's adaptational ability continues to come back online from it's previous state, I expect that I'll be able to make progressions in distance in my main event goal pace workouts at a higher rate in the latter half of 2010 than the rate of progression that took place during the first half of 2010 [which was quite dismal].
The ETG Training Program is comprised of 5 workouts [Main Event, Speed Day, Base Building-1, Power Day, Base Building-2] repeated about every 14 days, all year around]. Marshall's main event is 1500 meters. Marshall's Progressions.....In the ETG's all goal pace all the time training program, the duration of running at goal pace for at least 1 repetition has progressed to;
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Main Event
----- 1500m goal pace workout [Goal Pace = 1500m in 3:22......54 per lap pace]
Now training at 150m--- Has completed 100m [re-started progressions at 100m in mid-August 2010]
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Speed Day
----- 100m goal pace workout [Goal Pace = w/running start 100m in 10.4]
Now training at 10m--- Has completed 5m [re-started progressions at 10m in mid-August 2010]
[Marshall, purely a distance runner, currently has a top end speed of a little over 10 meters per second measured by a 5 meters max velocity sprint. That top end speed is on par with the top women collegiate sprinters in the United States, but a bit slower than the top female sprinters in the world [they are between 10.5 - 10.8 meters per second], and the top male sprinters in the world [12.5 to 13 meters per second]
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Base Building-1
----- Short Run [Goal Pace = 10k in comfortable to comfortably fast pace]
Now training at 10k--- Has completed 10k miles [started progressions at 5k in July 2010]
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Power Day
----- weights workout.....In the ETG strength training ["Power Day"] protocols, there are 2 reps for exercises done at max velocity, and 2 reps done with high weight. The max velocity is done with a weight that is about 30% of that used for the high weight exercises. For the high weight exercises, working with free-weights, Marshall does [he is 5'6", 125 - 128 lbs]----- Bench Press [w/ 155 lbs], one leg 1/4 squat [w/270 lbs], one leg calf raise [w/ 230 lbs], one leg 1/4 hamstring curl [w/ 90 lbs], one leg hip flexion [w/250 lbs], one arm curl [w/ 60 lbs], straight arm row [w/ 270 lbs], straight arm shoulder flexion [w/ 25 lbs], straight arm shoulder extension [w/ 30 lbs], bar dips, pull ups, sit ups [lower abs], sit ups [upper abs], one arm push ups, wall handstands.....and on the track, power bounding.
----- Short Run [Goal Pace = 5k in any time......comfortable to comfortably fast per mile pace]
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Base Building-2
----- Long Run [Goal Pace = 1/2 marathon in comfortable to comfortably fast pace]
Now training at 1/2 marathon--- Has completed 1/2 marathon [started progressions at 3 miles in October 2009]
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Race results for 2010:
Won't be racing till the end of 2010 at the earliest.
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More club members to come.
ETG Club Member -------
The ETG Training Program is comprised of 5 workouts [Main Event, Base Building-1, Power Day, Speed Day, Base Building-2] repeated about every 14 days, all year around]. -----'s main event is ------. -----'s Progressions.....In the ETG's all goal pace all the time training program, the duration of running at goal pace for at least 1 repetition has progressed to;
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American Records --- Set By ETG Club Members
800m men =
800m women =
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1500m men =
1500m women =
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5000m men =
5000m women =
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10,000m men =
10,000m women =
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Marathon men =
Marathon women =
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World Records --- Set By ETG Club Members
800m men =
800m women =
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1500m men =
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5000m men =
5000m women =
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10,000m men =
10,000m women =
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Marathon men =
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***Masters*** American Records --- Set By ETG Club Members
800m men =
800m women =
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5000m men =
5000m women =
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10,000m men =
10,000m women =
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Marathon men =
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***Masters*** World Records --- Set By ETG Club Members
800m men =
800m women =
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1500m men =
1500m women =
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5000m men =
5000m women =
----
10,000m men =
10,000m women =
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Marathon men =
Marathon women =
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***Age Group*** American Records --- Set By ETG Club Members
800m men =
800m women =
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1500m men =
1500m women =
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5000m men =
5000m women =
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10,000m men =
10,000m women =
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Marathon men =
Marathon women =
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***Age Group*** World Records --- Set By ETG Club Members
800m men =
800m women =
----
1500m men =
1500m women =
----
5000m men =
5000m women =
----
10,000m men =
10,000m women =
----
Marathon men =
Marathon women =
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