Push Through

Saturday - October 17

Run
  • 10m 51s
  • 2.00 miles
  • 05m 26s /Mi

@ Ft. Gillem
Army Physical Fitness Test

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    1
    75
    75
    160
    160
  • 1
    76
    76
    160
    160
**Army Reserves**

Army Physical Fitness Test

Pushups: 76 (100 points)
Situps: 75 (99 points)
2 mile Run: 10:51 (100 points)

I scored a 299/300. I didn't realize that I needed just one more situp to max that event! GRRRR!

The run was awesome. I started off really hard, finished the first mile in 5:20, then brought it home against a tough headwind. The second mile was at a 5:31 effort.

BTW, this run hurt. For the first 1/4 mile, I kept thinking, "No way can I maintain this pace!!!" It's funny how a few seconds of pain can change your whole perspective/strategy/confidence...

I'm looking forward to my 5K next weekend...

NOTE:

I just found out today that a former member of my Army Reserve unit died a few weeks ago, while in Afghanistan. I met (Lieutenant back then, Captain now) Sklaver many years ago and always thought to myself, "How does he run so fast?!"

Great guy. He served God, his Country, and his Army well.

Rest in Peace, my brother.

  • Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Sick: 2

Friday - October 16

1PM I just got back from the dentist. I had to get a crown. :(

No workouts for me today. That procedure was pretty vicious and my mouth, while numb at the moment, will be sore later.

  • Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 9

Thursday - October 15

Bike
  • 30m
  • 11.10 miles
  • 22.20 Mi/hr

@ Ft. McP: SB

Run
  • 13m 10s
  • 2.00 miles
  • 06m 35s /Mi

@ Ft. McP: Treadmill

0.5mi (4:00) WU
1.0mi (5:40) Speed
0.5mi (3:30) CD

Sport
  • Stretching
  • 10m

Stretching
5 mins pre/post workout stretching, concentrating on ITB.

2PM I just got drafted to run the Gillem Gallop on the 6th of November! Guess I'll definitely be running it now! More than likely, I'll be the slowest guy on the team, but that's fine. :)

12PM
Short and sweet. Decided to test the legs a bit. Fast/Intense on the stationary bike. Sweat was a pourin'. Then, jumped on treadmill. Warmed up for first half mile, hammered the next mile, then cooled down. Legs feel great.

There will be a 5K at Ft. Gillem on 06Nov09. Hmmmm. All my fast buddies that work on Ft. McPherson will be there. Hmmmm.

  • Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Sick: 3 Hours slept: 7.5

Wednesday - October 14

Bike
  • 35m
  • 11.01 miles
  • 18.87 Mi/hr

@ Ft. McP: Gym SB

Swim
  • 25m
  • 1000.00 meters
  • -----

@ Ft. McP: 50m Pool

500m WU (11:30)
500m FS (10:20)

Strength
  • 03m
Sport
  • Stretching
  • 15m

AM: IT band Stretching. 5 mins pre and 10 mins post workout

12PM Went to the gym not really having a plan. Ah, the offseason.

Swam 1000m, going kind of easy on the WU, then going harder on the second 500m set. I am really close to going under 10 mins for 500m. Some really fast d00d was in another lane and I was trying to keep up with him. He'd beat me easily by a body length every 100m. He'd then wait for me to get back and then we'd go at it again.

Did 60 pushups after pool session. Barely squeaked them out, as my arms were kind of tired.

8AM
Stretched, hopped on bike for an easy spin, then stretched again. IT band does not feel irritated today, at all. The real test was when I went downstairs to my office area. Leg felt a little weak, but no irritation or discomfort. Yay!

Will continue to stretch and keep activity light.

No real plan right now. During lunch will just head to the gym and see what I feel like doing. Maybe swim again?

  • Health data: Sleep: 3 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 7

Tuesday - October 13

Bike #1
  • 35m
  • 10.15 miles
  • 17.40 Mi/hr

@ Gym: Stationary Bike

Swim
  • 30m
  • 1000.00 meters
  • -----

@ Gym: 50m Pool

500m FS
500m Drills

Bike #2
  • 35m
  • 5.00 miles
  • 8.57 Mi/hr

@ Home:

Trek Mountain Bike
Pulling bike stroller

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    1
    65
    65
    160
    160
  • 1
    60
    60
    160
    160

Morning Pushups
Midday Situps

Sport
  • Stretching
  • 35m

Morning (10min): pre and post workout stretching
Midday (10min): pre swim stretching
Night (15min): Focused on ITB stretching and rolling

10PM Focused on ITB stretching tonight, primarily on left leg. Hurt soooo good. :)

7PM 
Short, leisurely ride around the 'hood. Rode MTB and pulled stroller with Honor and Cheyenne in it. Whew! Good workout. Harmony had Courage in the Wee Ride. She was smoked after climbing hills. Hehe.

12PM
Dinked around in the pool today. Easy WU, then just slow swimming to work on form.

Stretched for 10 mins pre swim, then did 65 situps after the swim.

I could feel my IT band (left outside part of knee) as I was swimming. It's a slight annoyance, but I still feel it. As I was rolling it last night, it was also sore in the outside quad region. I thought I was keeping my volume low, but I may just stop running altogether for a week or two. bah.

8AM
Stretched legs really well, jumped on SB for an easy spin, then stretched again.

Followed that up with 60 pushups. I don't remember pushups being that difficult!! Ha!

Swimming during lunch.

  • Health data: Sleep: 3 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 7

Monday - October 12

Run
  • 44m 59s
  • 6.00 miles
  • 07m 30s /Mi

@ Home: Hilly Route
Temp: 63, Drizzling and Cool
Avg Pace: Z1

Sport
  • Stretching
  • 20m

IT band

3:30PM Ran in a constant drizzle...so refreshing! The sucky part of the run was that IT band was bugging me throughout entire 6 miles. Not a show stopper, as I could still run, but I kept thinking that it was going to get worst if I kept at it. At mile 5, I ran hard and it seemed to feel better. I'm going to stretch it out tonight really, really well. Still have to get a roller/stick.

Army physical fitness test this Saturday. Will attempt a sub-11 two mile run. :)

  • Health data: Sleep: 2 Soreness: 3 Fatigue: 3 Sick: 3 Hours slept: 7

Sunday - October 11

Bike
  • 1h 24m 51s
  • 26.35 miles
  • 18.63 Mi/hr

@ Home: Hilly Route
Temp: 70, Sunny and cool
Cadence: 82
Calories: 1896
Max Speed: 38.5
Pace: Z3

5PM Attack the hills, baby! Whew...quads were on fire! Push going up hills, coast down. Entire ride in small ring.

Avg and Max HR data exactly the same as Friday's ride...how's that for consistency?

  • Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7

d00d's Training Log


 October 2009 
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