I got a great workout today. I really like sprinting. I hate running, but sprinting I enjoy. The challenge maybe? KNow how good I will feel after? The soreness in all the right places.
I started with some chin ups on the assisted machine. I off weighted it by 125 pounds. I did a few sets at lower weights first, but couldn't pull up all the way so I didn't count those. I did two sets of five at 125 pounds. I also did two sets of 10 dips. I think the dips might be good for my shoulder, I could feel the anterior shoulder muscles really working. My goal is to be able to do a real chin up/pull up.
After that i went up to the track. First I timed myself on a lap. I decided that I am going to run at least one lap each time I go there, and then add a lap every few times. If I run each lap at the time I want to be able to run one for my test, by the time I test I should be able to do it easily. I accidently turned off the stop watch on my iPod with the first one. So I ran another lap after resting for about 30 seconds. I did that lap in 52 seconds. So, I was going to leave, but it seemed like it was too soon and I didn't feel like getting on the elliptical. Then I had the bright idea to sprint for real.
I ran the straights and walked the curves. I did that for 4 laps. I thought I was going to die. I would have done more, except I got to where the sprints just weren't sprints anymore. I rested a bit and then timed another lap. That one I did in just over 1 minute. It felt like a good pace, even though I was already exhausted. That means I should be able to run that pace for the full 12 laps. At one minute a lap I should be able to finish in an excellent time. My goal for my next fitness test is under 13 minutes for the mile and a half. I am liking that. I ended up going a mile total since I did 8 laps, 1 walking.
So, I am thinking this will be my Friday program at least until I can go fast for the full mile and a half. Each week I will add to the timed lap. Next week it will be two. Since I go to the gym three times a week anyway, if the track is available on Tuesday and Thursday I will run a few then too. So, yeah even though I hate running, I am actually making a running plan. If I want to achieve my goal of a 90 on my test, I need to get serious about it.
I am thinking the pull-ups and dips will help with my push-ups. Tomorrow I will do:
3 sets of stair push-ups: 20, 20, muscle failure
planks: each side and forward on elbows and in 'front lean and rest'
practice sit-ups: as many as I can in one minute
Then Sunday is rest. I don't normally do anything on Saturday, but like I said I have a goal to achieve. The planks will help my push-ups, the sit-ups are to see where I am and how much work I need there and the tabata is a great fat burner.....32.5 inch waist here I come!
What do I need to get a 90?
15 push-ups 32.5 inch waist
I have until the first week of April to get there. I am going to try my best to achieve this goal as fast as possible. Originally, I thought I could get there by my October test. Yeah, that won't happen because I will just keep putting it off and waiting too long to start. So, I start....well, I started today. Will I be devastated if I can't get there in April? Heck no! I am still on a fitness waiver, I am not expecting miracles. I know though that this training should help my injured shoulder, if I do it right.
This means I will have to do more than just the squadron P.T. I can handle that, even if it is just 1-2 extra things at home. I'll recruit the kids. If I can get out of the 70s for my score by April I will be pretty darn excited. If I get to 90 I will have a party.
Why 90? Well, because if you score a 90 you only have to test once a year :)