Post-run report for the second time in January

run 20180109It’s January 9th, and this is only my second post-run report. I need to pick things up a lot!!! I just found out TODAY that my Army Physical Fitness Test (APFT) is going to be held in February instead of April. That makes running and push ups a top priority for me. I was expecting to be able to slide into faster times on my runs and more push ups over the course of the next three months, but now, I have four weeks to prepare. The good news is that it looks like I’m already where I need to be; I just need to maintain where I’m at now and make any incremental increases I can to pad my score.

Today’s run had low expectations. After running last week for the first time in four weeks, my legs were sore and I had to take a few extra days off from running to allow them to heal. I was going to run Monday night, but life once again got in the way, and I wasn’t able to run until tonight. The good news is that I really think that extra day of rest helped my legs a lot.

My first mile was a blazing 8:18/mile. I say blazing, because it’s only my second run in a month. It was blazing because not only was I quick, but I felt good doing it. I wasn’t pushing myself beyond comfort, and my breathing was good and my legs felt great. The following two miles were both at 8:41/mile pace. This is significant because I wasn’t trying to set a pace, yet I was hoping for sub-9 minute miles. I did it! And I felt good afterward!!! This bodes well for the APFT in February.

As for push ups, I easily knocked out 50. I could have upped it by 10, but I am going with the method I used to get up to 120 push ups without any arm pain: I do as many push ups as I can without straining, and rest for a day and then do them again. Using this plan, I got up to 120 push ups in two minutes within three months with NO muscle soreness or pain. Since I’m already near the max points for my age in push ups, I don’t need to go crazy and push to failure each time I do push ups. Again, I feel comfortable and I’ll be good for the APFT in February.

The only thing I don’t build on are sit ups. These hurt my lower back, and I find that as long as I’m doing proper push ups with my runs, my core strength is good enough to get me a passing score in sit ups once a year.

Author: PaleoMarine

Former active duty Marine who went from 170 lbs to 312 lbs and decided that he had to change his life or die. He lost 110 lbs in 1 year through Whole30 and adopting the Paleo Diet without doing any exercise at all. Since starting running, he's lost an additional 40 lbs and is comfortably back in the 160 lbs range. He is currently writing a book about his journey and strives to help others lose weight and get healthy without the use of pills, patches, powders, paid programs, or medical procedures.

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