Out for A.T.

My Annual Training starts this Saturday, so I am signing off (for now).

I will return on Jun 20, but give me a day or two to decompress. I've finishing my last week of grad school right now and then going directly to AT, not passing go, but collecting a sweet AT paycheck.

See you in two weeks.

The HR manzier

At the suggestion of Steve. I wore the Heart Rate monitor on my run last night. For those who don't know, the heart rate monitor fits around your chest (almost like a bra) and reads your heart rate. It's pretty uncomfortable, looks silly, and I'm not sure what its good for.

It wasn't the greatest of runs (in fact it was pretty bad) 2 miles in 20:40. But I did get some heart rate data.

I'm not sure what its good for. Average was 170bpm, max was 184bpm. I wonder if there is a way to download the chart from the Garmin Forerunner.

Can anyone tell me more about hear rate training? Or point me to an article about it? What is it good for after all?

6 miles

That is the longest run yet on the fitness plan. I was feeling good at the begining, then got alittle sluggish. However, you will be surprised how fast you can run in poorly lit, deserted parts of town late at night.

Totals
6 miles at 1:04:58
Avg pace 10:50 mi
Fastest pace 6:36 mi

Here are the quarter mile laps:

1) 2:08
2) 2:19
3) 2:14
4) 2:13
Mile 1) 8:55
5) 2:27
6) 2:25
7) 2:31
8.) 2:34
Mile 2) 9:57
9) 2:34
10) 2:27
11) 2:22
12) 2:30
Mile 3) 9:53
13) 2:49
14) 3:07
15) 2:57
16) 2:48
Mile 4) 11:41
17) 2:51
18) 3:44
19) 2:58
20) 2:50
Mile 5) 12:23
21) 2:41
22) 3:18
23) 3:07
24) 2:52
Mile 6) 11:58

So, the scary part of town wasn't scary enough to improve my run time. Maybe next time I need to run later at night or a more questionable part of town.

If there are any locals out there in Pasadena, CA. Here is the route I ran:


View Larger Map

On The Road Again

The family left last night and that means I can run again!

Today's work out plan called for a few sets of push-ups and sit ups. The plan calls it "push-up improvement plan #2." Begining with close, then regular, then wide-arm-push-ups. You push in each position till you can't push no more and then swtich grips. One set is 2:30 and there were 2 sets.

Then it called for 1 minute of full sit-ups. I did 26. I had to figet a bit because I live in a cramped apartment and lost some reps.

Finally the run. I haven't run since last tuesday. I was feeling okay at the begnining, but...

2 mile run; quarter-mile laps:

1) 1:57
2) 2:00
3) 2:41
4) 2:18
5) 2:22
6) 2:51
7) 2:23
8.) 2:37

Tomorrow calls for a 6 mile run. I am going to try to find something that is 3 miles away and then run back. Oh, the places I'll go.

Family is in town

My wife is graduating with her masters degree tomorrow and that means the family is in town. Two moms and a step-dad.

Unfortunately that means that my fitness training has suffered. After a long internship day yesterday we went down to the airport to get my mother-in-law and we had a visit. I didn't get to bed until 1 a.m. and that meant I couldn't trek on the 6 mile run (thats almost a 10K)!

They are in town till Monday, through the memorial day weekend. So, the fitness plan is on hold. I think when I restart I will pick back up with Monday of week three. That's actually this week, so rather than skip I will just start this week over again.

The photo of the turtle family has a double meaning...

World Wide Festival of Races

I just signed up for the Zen Run 10k over at World Wide Festival of Races. This is a free race which is open to everyone all over the world. You set your own course at home on 10-11 October 2009 and run your race. You then put your results up on the web for the whole world to see.

You can sign up for the race here. I am entrant number 286 under the username "jjoelness." If anyone is interested in running on a virtual team, let me know.

I wont skip that rest day again

So, because I flipped Sunday and Saturday I ended up doing push-ups two days in a row! Eugh! I think I there was a logic to the spacing of rest days to the plan. I will be sure not to mess with the infallible plan this weekend (though it might be hard; family is coming in town).

I improvised the plan just a bit. It called for 2 sets of 2:30 push-ups. Beginning with close, then regular, then wide arm push-ups. I set a 2 minute rest in between and did flutter kicks/leg lifts. In case you are wondering, no, I am not able to push for 2 and a half minutes straight. Maybe someday...

That was followed by a 1 minute set of full sit-ups. I did 28 right in a row with no breaks, no stopping. If I can keep up that pace for the full two minutes that gives me a 56 which is enough (though it could be better).

Next is a 2 mile run:

Total- 2.09 miles in 19:05
Average pace- 9:07
Max pace- 6:56

Quarter-mile laps:
1) 1:57
2) 2:10
3) 2:05
4) 2:23
5) 2:19
6) 2:29
7) 2:44
8.) 2:27

Day 14

I ran out of time on Saturday again, so that turned out to be my rest day; and I moved Saturday's schedule to today.

6 minutes of interval push-ups (thats 20 seconds of push-ups; 20 second rest). My arms felt like jello afterwards. At one point I swear it felt like my arms disappeared. I may officailly hate push-ups more than the run now.

That was followed by my 8-minute-improv-abs. I set a timer and just did as many ab exercises as I could think of for 8 minutes. Crunches, bicylces, leg-lifts, flutter-kicks.

And finally a two mile run. I was running strong for that first mile. The return trip was uphill which may have hurt me tonight, but hopefully it will help my run when I do the whole thing on a level track.

Total time - 21:00
Total distance - 2 miles
Average pace - 10:30 mi
Max pace - 6:55 mi

Quarter mile laps:
1) 2:00
2) 2:01
3) 2:02
4) 1:45

** 1 mile split time = 7:50. This is on track for the goal! **

5) 4:20 (what happened!?)
6) 2:29
7) 3:17
8.) 3:01

quarter mile intervals

Last night called for interval running. I believe the creater of the fitness plan had sprints in mind but I wanted to try someting different. Like I said before I need to hit each quarter mile in no more than 2:03 in order to meet my goal. I'm not sure if my body knows what a good pace feels like or if knows the endurance for keeping that pace up for the whole 2 miles. So I decided to do quarter mile intervals with 1 minute walk rests over 8 laps (= 2miles).

Here are the results:

Total time: 20:32
Total distance: 2.42 mi
Average pace: 10:33 mi
Max: 7:03 mi

Total run: 2 miles in 17:32
Total rest: 0.42 miles in 8 minutes.

Quarter-mile laps (not including rests)
1) 1:58
2) 1:58
3) 2:04
4) 2:05
5) 1:55
6) 2:25
7) 2:24
8.) 2:40

I was doing okay right up to the 6th lap (mile 1.5) and then lost it. I will be aware of this next time and know I have to push through that 6th lap. And of course I will have to be able to put all of these together without the 1 minute break in between.

My legs were getting really tight in that last half also. It almost felt like I was wearing really tight pants that kept my legs from moving freely. I hope with more exercise they will be able to loosen up.

Today calls for a 6 minute push-up interval, 8-minute abs (x2) and a 1-2 mile run.

Day of rest

Ahh...Thursdays are rest days.

what day am I on again?

Oh yes; day 10. Today the plan called for many pushups.

It began with 1 min of dive bomber push-ups. I felt that mostly in my chest (is that right?)

Then there were some un-even push-ups where you put one arm higher than the other and do push-ups. I stacked a couple of text books. 4 sets at one minute each. Does anyone know what uneven push-ups do for you?

Then it called for 2 sets of one minute push-up pulse. This is where you start in the down position and then come up just about 4-6 inches and back down very quickly (pulse). I felt this one in my triceps in particular.

Finally "8-minute-abs!!!" Again, the audio routine is pretty ridiculous; especially when the narrator keeps saying "8 minute abs, military style!" So I just did as many different ab exercises as I could think of for 8 minutes.

No run tonight.

Okay, I hate push-ups especailly. But, I kinda liked the routine tonight because of the variety. I think the biggest thing I hate about push-ups is the monotony.

I ran 5 miles and all I burned was 766 calories

The infallible training schedule told me to run 5 miles this evening. My wife joined me for a half mile warm-up and then I was on my way for another 5.

I did the 5 miles in 52:14 which averages out to a 10:23 mile. It sounds a bit slow, but I ran the whole thing. Hopeful its time in the bank for running the 2 mile more effectively.

I set up a quarter-mile auto lap on my Forerunner. Here are the stats:

lap 1, 2:29
lap 2, 2:06
lap 3, 2:14
lap 4, 2:15
lap 5, 2:14
lap 6, 3:01
lap 7, 2:18
lap 8, 2:33
lap 9, 2:57
lap 10, 2:40
lap 11, 2:26
lap 12, 2:43
lap 13, 2:45
lap 14, 2:31
lap 15, 2:28
lap 16, 2:56
lap 17, 2:44
lap 18, 2:42
lap 19, 2:55
lap 20, 2:44

As far as the 2-mile goes. I need to run each quarter-mile lap in no more than 2:03 in order to pass.

Intervals happens again this Friday. Maybe I could do quarter-mile intervals and try to get the 2min lap then.

Tomorrow's word of the day is push-ups!

Day 8, part 2

[caption id="attachment_75" align="alignleft" width="240" caption="for those 6 pack abs"][/caption]

So the rest of the day called for an "8-minute ab" work-out. It was an audio found here. Click on "core" then "8 minute abs."

This routine was okay. The naration was a bit hokey, and there is no option to download the mp3, so I had to do the work out on the floor in front of my computer.

It started with flutter kicks, then leg lifts, then the dying cockroach, the dying cockroach (modified), cradle crunches, and then I didn't recongize the last 2 exercises so I just did something else.

If anyone can recommend similar ab work out (mp3 would be cool). I would love to hear it.

What ab routine do you work on?

I must fight the Gummy Army

I saw this on Flickr. This is what I am up against as I improve on my APFT.

Day 8, Max the APFT in 30 days

Its day 8, that is week 2!

Today I did the run first. Just a 2 mile today. 19:29. I think I made the mistake of running in the middle of the day. It felt cool but there was some direct sunlight overhead. I was out there right at noon, and I wonder if that messed me up alittle.

Latter today the plan calls for the push-up improvement and the "8 minute abs" (times 2). I wonder what that is going to be like.

Day 7, opps

Yesterday got real busy and I missed out on the routine. However, Sundays are a rest day, so I am just flipping today with yesterday. (I basically rested yesterday).

Today (that is, yesterday; Saturday of the first week) called for one 4 minute set of push-up intervals. That is where you do as many push-ups as possible for 20 seconds and then rest 20 seconds. Repeat for 6 sets = 4 minutes.

I started okay, knocking out 12, then 14, then 10, 8, 7, and finally 4.

Next was two- 3 minute sets of half sit-ups. I gave myself a 2 minute rest in between.
set 1: 91 half sit-ups.
set 2: around 105 half sit-ups. I got distracted mid-way and lost count.

And finally a 2 mile run. Tonight my wife joined me for some motivation. We ran together for about half a mile and then I took off on my 2 mile run.

Tonight I did it in 18:19. I had 8:39 at the 1 mile mark.

Day 5, intervals

Yesterday (and all thursdays on the fitness plan) are rest days, so nothing to report there.

Today the plan called for two quickie sets of half-situps and then interval runs.

I did 15 reps. 30 second sprints, 1 minute rest.

I ran for a total of 22:30 and covered 2.05 miles. My average rate was a 10.57 minute mile and my max was a 4.14 minute mile.

There was 7:30 of running, covering .93 miles; and 15 minutes of rest covering 1.12 miles.

The plan was to sprint/jog but looking at the final times my rest speed was very low. The rest speed was something like 4.48 miles per hour = 13.39 minute mile. Of course, this might be expected since my normal runing rate has been around a 10 minute mile.

Tomorrow asks for longer push up and sit up sets, but a good 'ol 2 mile run.

Day 3, another loser

According to the plan I was supposed to do a couple sets each of push-ups and sit-ups. I slacked off a bit and only did one set each before I went for my 2-mile run tonight.

21:55. Another loser and set back. I was feeling my legs a bit tight from the 3 previous runs this week (yesterday was a 4 mile). Tomorrow is a rest day, and hopefully I will run strong when it comes up again on Friday.

Day 2

2 sets of half sit-ups at 2 minutes each:
set 1: 48 half sit-ups.
set 2: 62 half sit-ups.

The fitness plan suggested a 2-4 mile run. Since I have been running 2 miles already, I opted for the bigger number. In the article that precedes the fitness plan, Weichert says that the body will be better able to handle shorter distances if it is conditioned for longer ones.

4 mile run
2 mile split time was 18:50
4 mile total was 43:13

The 2 mile was about 1 minute better than it has been, so yay for some improvement!

I like to listen to podcasts while I run, in particular Steve Runner's Phedippidations podcast. In fact it was listening to that podcast that inspired me to start this blog. That got me through the first 2 and half miles but I needed some tunes to get me through the last mile. So I switched over to some Gaelic Storm to get me home. You can't run slow when listen to Irish music.

max the APFT in 30 days, Day 1

Following the fitness plan:
2x sets of 2 min push-ups. Close, regular, wide (doing each until you can't any more of that kind and then moving on)

First set:
I did 10 each, then went to my knees and kept going until the timer stopped.

Second set:
8 close, 10 regular, 4 wide.

Half sit ups, 2 sets at 2 minutes each.
First set: 48.
Second set: 56.

Max the APFT in 30 days

In the most recent issue of The Guard Experience magazine there is an article by SGT Ken Weichert with a fitness plan to "max the APFT in 30 days." You can get a copy of the issue here (it is on pages 70-74). You can also get all past issues or subscribe here.

The article ends with a 30 day training calendar. I will begin this Monday. I will do a diagnostic APFT this Friday to compare to the APFT at the end of 30 days.

Of course, I will log my progress here to maintain accountablity. Lets see what can happen in 30 days.

20:53!

seriously? How do I run worse than before. That's just depressing.

Tonight my 2 mile run was 20 minutes and 53 seconds. I did the first mile in 9:15 but even lost speed after that.

Just gotta keep running.

evening run

I went for an evening run with a friend of mine who is shipping to basic next week.

We did two miles...in 19:38. So, thats about the same as my APFT about a week ago. I think I gotta go run again this evening. Maybe some intervals tonight.

about the name

I hate the APFT. I am the first in my family to join any form of the military. My family is not well known for our athleticism. I weighed 120 lbs when I graduated highschool.

Physical fitness and the APFT are not things for which I am naturally gifted. I have to work to do well at this thing.

But it is something you just gotta do. Like bills and taxes, you just have to do the APFT (well, if you're in the army that is).

So, I hate the APFT, but it is one of things you just have to do.

First Run

I ran for the first time since my failure. I live in the city and running isn't the easiest thing to do. There are stop lights and traffic, but that sorta helps interval training.

The first mile was a bit slow at 8:53. I pushed it a bit more, another quarter mile but then I decided to stop, collect my breath and finish the rest of the 2-mile with interval training. I sprinted between each stop light and then took about a 1 minute break inbetween. I stopped the timer on the rests.

With the interval training I did the 2-mile in 17:02. Not great, and I gotta do the whole thing without a break.

After the 2 mile I did one more half mile and then cooled down on the way home. Now I gotta work on those sit-ups tomorrow.

I failed

We had a diagnostic APFT at my unit this past weekend and I did not do so well. For my age group, the minimum requirements are 40 Push-ups; 50 Sit-ups; and a 2 mile run in 16:36

My scores were: 40 push-ups; 48 push-ups; and a 19:33 run time.

So, I just barely passed the push ups, missed my situps, and completely stunk at the run: I need to drop over 3 minutes! I failed.

This blog will serve as my APFT fitness journal. I will write about my exercise sessions, and hopefully my imporvements.

I invite you to send words of encouragment, guilt, and motivation.

run time

APFT april 19
19:33