Thursday, December 21, 2006


My recovery is falling into place perfectly. The legs feel like they are back to normal and ready to run more. This morning's run was 8 miles at a steady easy pace. Holding back and not running faster than easy pace is getting tougher each day. About 2 miles into the run I found myself running 6:40 - 6:45 pace. The effort felt easy, so I just went along with the pace. I decided to pick up the pace in the last mile. After my run I did some pushups, abs, and lots of stretching.

In one of my recent posts I was asked by a fellow Army Soldier, Cakmakli, to post my pushup and situp workout. Since I've entered the Army in 2001, I have not scored below a 366 in the APFT (Army Physical Fitness Test) extended scale. In fact, 366 is my lowest score and 402 is my personal best. I think the biggest mistake Army Soldiers do to prepare for a PT test is they do lots of pushups and situps everyday. If you do pushups and situps everyday then you don't give your muscles a chance to recover and build. Same concept applies in running, you don't run hard everyday because you're legs and body will not recover. I think once you've gotten into good muscular endurance shape, then all you'll need to do is maintain a certain amount of work. My unique pushup/situp workout I'm about to describe only takes about 10-15 minutes and is conducted every other day, sometimes once every three days. I normally do this workout following my easy runs.

I call this workout 60-50-40. When doing the pushups do not worry about how fast you can do it, work on proper form. When all is done you've completed 200 pushups and 200 abs.

60 regular pushups followed by 60 crunches
50 regular pushups followed by 50 obliques (each side)
40 regular pushups followed by 40 reverse crunches
30 daimond pushups followed by 30 unassisted situps
20 daimond pushups followed by 20 toe touches (back on the ground, feet straight up)

Today's run: 53:44 (8M - 6:43 pace)
Yesterday's run: 51:16 (7.5M - 6:50 pace)


Mark said...

thanks for sharing your w\o for p\u and s\u sounds effective. I am one of those traditional everyday types. Once heard on an abs video you can work them everyday, but your theory makes more sense.

Wayne said...

I agree that you can work abs everyday. However, I don't think there's a need to. Unless, you're trying to get rid of a keg.

Cakmakli said...

Thanks Sir. I appriciate the post. Your workout gives me something to shoot for. Instead of an ultramarathon, this is like an ultraAPFT.