Lightning and light rain tonight combined with semi-low motivation moving in from the west resulted in a treadmill interval workout tonight. I prefer running outside but this was probably a good thing since I have a little pain in the rear outside of my right foot between the heel and the ankle bump thing. I may do tomorrow’s easy four on the treadmill as well just to reduce the impact on the foot until it sorts itself out.
So the run workout went pretty well (6 x 400m with 200m rest intervals followed by 4 x 200m with 100m rest intervals at a harder pace). But at the same time it was really discouraging: the hard pace on the 200m intervals (I’d call it 90% effort?) was still slower than the pace I’ll have to run the whole two miles to meet my goal. Yeah. Gotta trust the process. Have a plan, execute the plan. Do the work, test and adjust as necessary along the way. The run program I’m on now is 12-weeks long. I think I’m going to do a full blown half way point diagnostic CPFT at that point to see where I am and how much further I have to go. Then I can figure out how to get there over the second half of my allotted time.
The numbers for tonight’s run are at the end of the post.
As for the push-ups and sit-ups, they actually went really well. I was dreading the push-ups because push-ups suck. And two hundred push-ups sucks a lot. Plus just saying the number messes with my mind. But you know what? Actually doing the push-ups wasn’t as bad as dreading them leading up to the workout. I’m still finding my limits on multiple set, high volume pushup work so my set totals are a little variable. But the key right now is just the volume. My chest and shoulders are holding up well considering the number I’m doing collectively. Which shouldn’t surprise me as much as it does considering the numbers of push-ups I’ve done over extended periods of time in multiple periods of my life.
Anyway, the push-up sets for tonight were:
* 30
* 30
* 30
* 25
* 25
* 30
* 15
* 15
My goal with these in the next week is to do the 200 push-ups in less than the eight sets it’s currently taking me. We’ll see.
The sit-ups were fine. Four sets of twenty-five as fast as I could do them with one minute rest intervals. I’m thinking of doing sit-up pace/speed training with a metronome after the current workout program runs its course.
That’s it for tonight. Another busy exercise day tomorrow. I’m going to try and spread the workouts across the day so I’m not killing myself at nine o’clock at night but we’ll see what actually happens.
