Tue: AM - Army Physical Fitness Test: 104 push-ups, 95 sit-ups, and 11:10 2-mile run. It was the first time in almost three years that I didn't hit triple digits for the sit-ups. I'm not surprised though, because I've neglected doing them since my last APFT about six months ago. Ha! As for the 2-mile run, I was looking to run 10:30ish, which would be a pretty good effort/workout after trashed quads and hip flexors from the sit-ups. Unfortunately, weather conditions (-1 degree real-feel with 12mph headwind) were not favorable for a fast time. It also didn't help that the freezing cold air was getting to the lungs when I breathe in. 3.5 miles cooldown (7:17); PM - 7 miles easy (7:02)
|APFT over the course of my Army career.|
Thu: AM - 8.1 miles easy (7:03); PM - 5 miles easy (7:15)
Fri: 8.2 miles with 6x20s pick-ups. Freezing cold. Blizzard is forecasted to come through the east coast tonight and throughout the day tomorrow.
Sat: 20 miles long run; first 12 miles easy then 2:00 at 5:30 pace at the start of each mile for the last 8 miles (6:31 overall avg). There was no way I was running 20 miles in a blizzard, so I had no choice but to get on the treadmill. Averaged 6:41 pace for the first 12 miles easy. For the last 8 miles, I ran the first 2:00 of each mile at 5:30 pace and then 6:40-6:44 pace as recovery. Really good long run, but I'm sure I'll be a bit sore tomorrow as the treadmill works some different muscles; .5 miles cool down
Weekly Total: 93.1 miles on 11 runs/7 days
It was a crazy week with temperatures consistently in the teens and a blizzard on Saturday that kept me off the roads. Luckily, I have a treadmill in the basement and was able to log some dreaded miles.