I ran 30 minutes on the treadmill today, just clearing 3 miles (3.08). I went slow on the blue ones, and didnt max the green zones either (five mins each, three total). But I got in there and ran it. Motivation slips in the winter months.
The traps/shoulders workout seemed a little easy. Maybe I need to increase the weights, but it just went by so fast and didnt really seem to tax me much.
If I work out tomorrow it will be legs. I might not though. We'll see how studying goes.
Friday, November 18, 2011
Thursday, November 17, 2011
17 NOV
Didnt make it today. I did go to fencing, so I got a short workout there. I only fenced one bout though. That was a little disappointing. When I got home I studied for about an hour then passed out for two or three. I dont know why I was so tired.
Tomorrow will be another day, though, and I can get my workouts in after classes. Id like to weigh myself again to see where I am.
Need to look into smoking cessation too. That would really help my run time. I need to post that under goals.
Tomorrow will be another day, though, and I can get my workouts in after classes. Id like to weigh myself again to see where I am.
Need to look into smoking cessation too. That would really help my run time. I need to post that under goals.
Wednesday, November 16, 2011
16 NOV Workout
Cardio and back today. Micoach had me scheduled for an easy 20 min run in the blue zone. It seemed like it was tougher than it should have been, but it really wasn't bad. Worked up a good sweat while watching Open Range and trying to read the subtitles.
Back workout was on par with the last one. No weight changes, but no decrease in reps, so that's good. I tried to do unassisted pull ups - I managed two crappy ones and headed to the assisted pull up machine. I did three sets of ten on the 19th plate. Better than the twentieth, but still a long way to go. Next back workout I want to go to the eighteenth plate.
Overall the back workout was short but intense. It felt really good. I would have hit the steam room but didn't have a lot of time. I think it would be good for me - its getting really dry as the temperature drops.
Tomorrow I will do the shoulders/traps workout, and maybe run again, since I need to do some catching up. I think I'm going back to four runs a week. Legs are scheduled for Friday, and I will run then too.
Back workout was on par with the last one. No weight changes, but no decrease in reps, so that's good. I tried to do unassisted pull ups - I managed two crappy ones and headed to the assisted pull up machine. I did three sets of ten on the 19th plate. Better than the twentieth, but still a long way to go. Next back workout I want to go to the eighteenth plate.
Overall the back workout was short but intense. It felt really good. I would have hit the steam room but didn't have a lot of time. I think it would be good for me - its getting really dry as the temperature drops.
Tomorrow I will do the shoulders/traps workout, and maybe run again, since I need to do some catching up. I think I'm going back to four runs a week. Legs are scheduled for Friday, and I will run then too.
Tuesday, November 15, 2011
15 NOV Workout
Did Gymtechniks Arms today while AJ played basketball. It was a little frustrating because I was moving the same weight or less than the previous arm workout. I didnt do cardio today because tomorrows my run day. Hopefully I will see some forward progress soon.
Monday, November 14, 2011
Goals
So now that I have passed my PRT, I need new fitness goals to keep me motivated.
Apparently, under the new Navy Fitness Guidelines, 11:22 or faster is an Outstanding on the run portion of the PRT for my age group. For pushups I need 70, curlups 88. My last PRT was an Excellent. I want to improve.
The pushups and curlups will be easy. But its going to take a little more dedication to shave another two minutes off my run time by April or May. I think I can do it, or get really close. If not in April/May, then in October/November.
Now that is kind of a short term goal: Maintain or improve level of curlups/pushups, while increasing cardio fitness and reducing 1.5 mile run time.
Heres the longterm goals:
Reduce body weight to ~200 lbs. or body fat to 8-10%.
Get Outstanding score on five PRTs.
-proposal submitted to award Sailors with five lifetime Outstanding PRT scores with 'Physical Fitness Assessment Ribbon".
-proposal also requests that personnel with five more Outstanding PRT scores be allowed to add a star to the ribbon.
So there it is - I need to get ten Outstanding PRT scores. My long term goal is that ribbon, whether they pass the proposal or not.
So those are my general goals. They will be ratified, refined, and reposted as necessary.
Apparently, under the new Navy Fitness Guidelines, 11:22 or faster is an Outstanding on the run portion of the PRT for my age group. For pushups I need 70, curlups 88. My last PRT was an Excellent. I want to improve.
The pushups and curlups will be easy. But its going to take a little more dedication to shave another two minutes off my run time by April or May. I think I can do it, or get really close. If not in April/May, then in October/November.
Now that is kind of a short term goal: Maintain or improve level of curlups/pushups, while increasing cardio fitness and reducing 1.5 mile run time.
Heres the longterm goals:
Reduce body weight to ~200 lbs. or body fat to 8-10%.
Get Outstanding score on five PRTs.
-proposal submitted to award Sailors with five lifetime Outstanding PRT scores with 'Physical Fitness Assessment Ribbon".
-proposal also requests that personnel with five more Outstanding PRT scores be allowed to add a star to the ribbon.
So there it is - I need to get ten Outstanding PRT scores. My long term goal is that ribbon, whether they pass the proposal or not.
So those are my general goals. They will be ratified, refined, and reposted as necessary.
14 NOV Workout
I just got back into the gym today. I had a little time between school and getting AJ from school so I headed up to the Y. I had skipped run #5 on micoach, so I ran that one today. 23:26 for 2.22 miles; 5 min blue, two green, one yellow; three min blue two green one yellow; five min blue. It was a 20 min run but I warmed up and cooled down, so it went a little longer. I didnt hit the top speed of the blue zones, but the green and yellow I hit pretty hard. It tried to take me down.
After that I did the superhero chest/abs workout on gymtechnik. Well, most of it. I dropped a little bit of weight on the incline dumbells, a few reps on the pec deck and the barbell press. Skipped the cable crunch altogether. It was a bit demoralizing. I have been out of the gym for two solid weeks, except the PRT last week. I feel like Ive lost a lot of strength and energy. I will get it back though- starting my multivitamins back up tomorrow and hitting the gym after lab for the arms workout.
My weight stayed exactly the same. 226. No loss, no gain. Im good with that. I think I needed a little break after the PRT. Now I can focus on longer term goals. That will be another post.
After that I did the superhero chest/abs workout on gymtechnik. Well, most of it. I dropped a little bit of weight on the incline dumbells, a few reps on the pec deck and the barbell press. Skipped the cable crunch altogether. It was a bit demoralizing. I have been out of the gym for two solid weeks, except the PRT last week. I feel like Ive lost a lot of strength and energy. I will get it back though- starting my multivitamins back up tomorrow and hitting the gym after lab for the arms workout.
My weight stayed exactly the same. 226. No loss, no gain. Im good with that. I think I needed a little break after the PRT. Now I can focus on longer term goals. That will be another post.
Saturday, November 5, 2011
PRT SUCCESS #1
So I ran the PRT today. I dont remember what my last push ups/sit ups were, but my run time was 15:15. Today I did 78 sit ups, 78 push ups, and ran 13:17. Thats almost 2 minutes off my run time, and a jump from fail to outstanding. So far the program I laid out for myself is working.
I should add that 13:17 was the fastest mile and a half I've run yet. Ive run faster in the distant past but not recently. Im very optomistic that I could continue to improve with the program. By the next PRT, I hope to have knocked another minute and a half off my time. If I could run one and a half miles in under 11:43 I will get an Outstanding on my PRT. Six of those in a career now rates a ribbon. What once seemed impossible now seems achievable, and that gives me a great deal of hope.
I should add that 13:17 was the fastest mile and a half I've run yet. Ive run faster in the distant past but not recently. Im very optomistic that I could continue to improve with the program. By the next PRT, I hope to have knocked another minute and a half off my time. If I could run one and a half miles in under 11:43 I will get an Outstanding on my PRT. Six of those in a career now rates a ribbon. What once seemed impossible now seems achievable, and that gives me a great deal of hope.
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