Posts Tagged ‘Dennis’

Dennis the zombie slayer has been having a successful week of training and is well on his way to outrunning any wayward zombies. After our initial meeting, I decided on a running plan for him that he can do at the track located right up the street from his house. The track offers a cushioned surface that will be easier on his knee than cement or black top, and Dennis likes being able to walk there and back. He is also stretching before and after working out to help increase his flexibility and prevent injuries or pain, especially in his knee.

Dennis has been following his plan with dedication plus doing extra every day to meet his goal of burning 400 calories each workout. Here is his basic training plan:

  • Walk two laps to warm up
  • Run one lap at 9-minute to 10-minute mile pace
  • Walk two laps
  • Run one lap at 9-minute to 10-minute mile pace
  • Walk two laps
  • Run one lap at 9-minute to 10-minute mile pace
  • Walk two laps
  • Run one lap at 9-minute to 10-minute mile pace
  • Walk two laps
Total distance: 3.5 miles
I told Dennis to aim for 10-minute mile pace and he has been staying on track with running speeds ranging from 9-minute mile pace to 10-minute mile pace. Today his average running pace was 9:20-minute miles and he increased his running speed by the end of the workout, a good sign that he has energy left. He added some extra walking at the end of today’s workout as well as a stride — or burst of speed for a short distance — for the last 200 meters. He then walked home to stretch, satisfied with burning more than 400 calories during the one hour and 6-minute workout.
Dennis has been continuing to use his Cardio Trainer app on his Android phone to calculate his calories burned, distance and time. He also got new running shoes — Asics Numbus 12 — from the mall, which were bothering him in the heels by the end of the workout, and gave him blisters. The shoes are for neutral to high-arched feet so the store advised him to get the wrong shoes because Dennis has low arches and needs more arch support and motion control features. I advised returning them or exchanging them for a better fit.
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Dennis near the St. Charles High School track after our first workout.

“I want to be able to run in case of a zombie attack,” Dennis says, of his training goals. Besides fending off zombies, Dennis wants to lose weight before his 35th birthday on August 2. “I feel like if I’m out of shape when I turn 35, I’ll be that way for life,” he says.

Dennis’ goal is to lose 30 lbs. He currently works out lifting weights a couple of times a week as well as uses the elliptical machine at the gym regularly. Dennis tore his ACL in his knee a few years ago, and has gained weight since then, he says. He’s never been much of a runner but is willing to give it a try to get in shape. His doctor has approved running as a form of exercise for him, and I am monitoring to make sure he doesn’t experience any knee pain from our training.

Our first training session helped us both glean background information and allowed me to come up with a training program that would work well for Dennis. We did a lot of stretching and Dennis wore his knee brace, and we ran on a soft surface — a track and then grass — to ease pressure on his knee. I recommended he run on a track or dirt trail to minimize the pressure on his legs, as well as get new shoes (he says his are old and worn) with motion control features and extra arch support because Dennis says he has low arches.

Dennis training plan for his first week of workouts (with five workouts per week) is:

  • Two laps walking on the track (or .5 miles on the treadmill)
  • One lap running on the track (or .25 miles on treadmill)
  • Two laps walking
  • One lap running
  • Two laps walking
  • One lap running
  • Two laps walking
  • One lap running
  • Two laps walking to cool down
Total distance: 3.5 miles
Total running distance: 1 mile
Notes: Dennis is naturally athletic and tends to run at a fast pace and take on more than he can handle at times. I am trying to help him build endurance and maintain a steady pace by aiming for 10-minute mile pace during the running segments. So far Dennis is doing well and is looking into phone apps (considering the CardioTrainer app for Android phones, which Yessi uses) to help measure his pace and time while running.