Shifted Priorities log

Another week in the bag.

Recap:
(2 mile tempo)+(2.65 mile easy)+(2 mile sprints)+(2.65 mile easy)+(6 mile broken)=15.3 miles.

The next 2 weeks will be peaking for the pt test at the end of the month. As such, I will be doing parts of Stew Smith's 15 days to PFT plan listed below. With the weather getting nicer outside, I will start doing stuff on the track just to re-acclimate to track running. Since there is variance with how many sets can be done, if I am running outside, I will stick towards the low end of recommended sets as to ease myself back into track runs. I will try to do at least 2 days of track running this week.

This week will be Day 1- Day 5 of the plan.
https://www.military.com/military-fitness/fitness-test-prep/15-days-from-pft
 
0630-

Repeat 4 times
Pushups max reps 1 min
Situps - 15-20 reps in 30 seconds
1 min 30 sec rest between sets

Cable rows

5 min walk
1.5 mile warmup jog(15 min)

(400m run at 7.5 pace
squats - 20
lunges - 10/leg
situps - 20 in 30 seconds) x4

5 min walk
Full stretches

Not looking forward to tomorrow, the lunges really got me today
 
0645-5 min walk
Run 400m in 90 sec
rest 5:00 / stretch.

Run 1.5 mile run timed(Less than 12 min)

5 min walk

Do 100 pushups and 100 situps total throughout the day
PU:13, 13, 14, 13, 13, 14, 10, 10
SU or flutter kicks: 35, 25, 25, 15

My legs hurt from yesterday and my chest hurts. Push-ups really suck today
 
0640-
Repeat 3 times Max pushups
Pace Situps 15-20 in 30 seconds


5 min walk
Repeat 2 times
1.5 mile at close to goal pace(12 min) rest 10 minutes in between

5 min walk
Stretches

body still hurts but not as much of the yesterday.
 
1720-
5 min walk
10 min Warm-up jog at 6 0

Repeat 5 times
400m run at goal pace(8 min mile)
squats - 20
Lunges - 10/leg

5 min walk
Stretches

Do 100 pushups and 100 situps total throughout the day
PU: 13, 15, 15, 15, 16, 13, 13
SU:34, 33, 33

felt better today
 
1550-Repeat 4 times
Max Pushups
Pace Situps 15-20 in 30 seconds

5 min walk
Warmup Jog 5:00


Met goal pace(under 2 min) for all sets.
400m at goal pace
800m at goal pace
1200m at goal pace
1 mile at goal pace
stretch / rest 2 min in between each set...

5 min bike
5 min elliptical

Cable rows

5 min walk
Stretches

first week done, resting the next two days.
 
This week's recap:(1.5 mile run+4 x 400m at 2:00 pace treadmill)+(Treadmill 400m+1.5 mile under 12)+(Treadmill 2 x 1.5 mile runs under 12)+(10 min jog+5 x400m at 2:00 treadmill)+(5 min jog+Outside track run 400m,800m,1200m, 1 mile run, 2 min goal pace for each)=Total mileage is 12.5 miles.

The runs were pretty ok, it was just the volume for push ups and sit ups that suck. Elbow and tricep pain galore, and the sit up set on Friday still hits my midsection as of Sunday. My legs feel it after the lunge days, but it subsided.

But, I proved I can do 5 days of running consecutively. Just need to eat right, sleep well, stretch, and use a lot of icy hot.

The upcoming week will probably be
Days 6,7,8 on Mon-Wed.
Day 12 or 13 on Thurs. I don't like Day 9, and think a recovery day or another day of running can be better in it's place. I will do 2 min push ups and sit ups these days.
Day 10 on Fri. Last workout before peaking. Sat,Sun, Mon, and Tuesday is test day.

Weather is beautiful this week. Will try to do track workouts for Tuesday and Wednesday at least. Thursday and Friday are too far out to forecast.

Diet wise, no going out this week. Went out on Saturday with a cheat day. Gonna hydrate a lot more and try to finish at least 1.5 gallons of water a day.
 
0640-
5 min walk
1.5 mile run warmup at 10 min pace

Repeat 5 times
400m run(under 2 min)
squats or leg press - 20
lunges - 10/leg

5 min walk
Stretches

Cable rows

Do 100 pushups and 100 situps total throughout the day
PU:15, 15, 15, 15, 14, 13, 13
SU:34, 33, 33
 
1550-
105 pushups and 100+ situps in as few sets as possible - no rest
PU:24,16, 10, 10, 7, 7, 6, 5, 5, 8, 7
SU or crunches:30,10, 30, 30, 20, 20, 15, 10, 10

5 min walk

Repeat 4 times
Run 400m run @ full speed(under 90 sec goal) then rest 2 minutes
Times=83 , 91, 108, 100

Run 2 mile run timed=20 min, 30 sec

5 min walk
Stretches
 
120 push ups=15,14,15,16,15,15,15,15
100 sit ups=34,33,33

1125-
5 min walk
3 mile ASAP=24 min, 8 sec.
5 min walk
Stretches.

Drank a Reign energy drink to see if there was any improvement. Don't really think it helped, so I won't try this during the pt test.

Last 2 days were run outside. I think I run outside again tomorrow, it is supposed to be a bit colder, so it is great training in non-ideal weather.
 
1120-
2 min push ups=46.
3 min rest
2 min full sit ups=43.

5 min walk
(800m, with goal of 4 min)x2. Rest 2 min before second set.

5 min bike
10 min elliptical
1 min jacob's ladder.
5 min walk
Stretches.

Mixed some running of day 12 with the elliptical of day 13. Half and half, then some more.

Decided that today is the last day of exercise. This will a solid 4 days of recovery. Gonna stretch for the next few days, hydrate, and sleep well.
Test day on Tues!
 
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