Result

We took the semi annual pft today. I can't say I'm surprised with the result. I'm not disappointed either. I firmly believe the purpose of the test is to MEASURE readiness and see where your program is taking you. It doesn't mean practicing those events as the sole basis of your training program although some practice isn't a bad idea. Distance running requires some distance running to develop efficiency.

Today's result tells me what I knew all along. Improve run, keep working the pull ups and hit the hang leg raises etc....DUH. I didn't realize exactly how poor my crunch performance would be today and was a little disappointed but then again, I couldn't stop laughing at myself during the event.

I can say with certainty that I won't be working on running in the near future. I'm actually in a completely different training cycle at the moment. Improvement in THIS test is not a goal at the moment. A goal is to do the test and recover quickly so that I can return to normalcy as quickly as possible and have as little pain as possible.

How will I change my program?

Simple, I plan to add 1 or 2 exercises that will improve EVERY area of strengh that I need to achieve my goals.
1. PLANK
2. Hanging Leg Raise.

That's it! It really is that easy. No need for the latest 'Ken & Barbie exercises' or the new craze--the PX90. (No thanks).

Result:
Run - 24.50 (I wasn't last)
Pull up - 15
Crunch 85 (WTHO)

The score is a first class. Glad it is done, I can concentrate on other goals for a while.
Rx - add above exercises, work pull ups consistently, throw in some DOE man makers in the fall.
I am curious about how I will feel (back) the rest of the week.

What a Dilemma

Dilemma -- a situation requiring a choice between equally undesirable alternatives.

What is the situation?

I need to run more. Not because I want to, because I would become a more efficient runner (faster). I can't run because it is...well...kinda bad for my degenerative L4/L5 discs. So I do what I have to do to get by. I am getting faster by the way...Go Kettlebells!

Today was the semi annual PFT, I improved my run time by 10 sec. and I could have been faster but I felt physically (sick) off and had to slow down for 1/2 mile or so. I have maintained my other events for the entire year. I am just status quo. Not for long, I will improve.

The aftermath of the run is pain and fatigue. I should not be this tired! My back isn't killing me...Yet but there is potential. Why? Because the ankle I tore apart a few years ago is killing me for the first time in more than 3 years. This is NOT good. I feel some soft tissue damage and it is swollen.

What will I do? Yes, I have a plan. UM, kinda.

1. Lots of water
2. Sleep. I plan to sleep on it and see how it feels in the morning.
3. Z. Please correct me if I'm wrong but how about some ankle circles, toe pulls and ankle tilts. Of course it could be something with the wrist, so how about wrist glides/circles and some hand figure 8s? Or, I could just do everything!
4. Rinse and repeat.

PFT
3 mile run: Down to 24:00 (I was in the 27s pushing 28:00 just a few years ago)
Pull ups - max: Slipped to 14. (Time to work these again. It was already in the plan)
Crunches - Max: 100 (yea, Hanging leg raises, evil wheel, and swings/snatches)

Not stellar but I will take it. I keep improving on the run and I can live with that. It's time to put the pieces together. Of course it is just an indicator of fitness not the end all. I do have other goals I'm working. Next week I will officially begin my quest for a turkey day weekend SSST or during the Tidewater Kettlebell Club fun time in early December.

Hammer Fest

I just returned from a hammer fest on the bike. We cruised up to Ft. Story and did a few loops with the rollers and wind. This quick ride has left me pretty much DUN!

I've been doing 2 Z sessions each day. The 10 neural warm up and the R phase movements later in the day. In addition, I've continued the Z homework from Mike Nelson. In a conversation I had this afternoon with a colleague about supplement, mainly multi-vitamins we debated supplements and multi-vitamins. Here are the questions I'm left with.

1. Do you really need a multi-vitamin or are the claims a marketing gimmick?
2. What is really in multi-vitamin? Are the ingredients safe?
3. Do we really get enough essential vitamins and minerals from food?

What do you think?

My colleague also mentioned that he was taking a certain multivitamin (GNC Sport) and had severe headaches from them.

• I said, "you mean like a hang over?"
• He replied, "exactly."

I haven't taken this particular vitamin for a few weeks as I try to switch brands every other bottle. I too get a severe headache with this vitamin. For the past few years I just thought it was the pollen in the air. WTH? So, I ask you this, have you had this experience with a vitamin (or this vitamin)? I think it is interesting and need to know if there are others that experience this.

________Other News_______

The much anticipated USMC Physical Fitness Order was disiminated today. The order explains how we will be tested for physical fitness (PFT) and for combat fitness (CFT). To summarize there are 2 different tests that will be administered semi annually. I did the math and that is 4 fitness tests per year. The order also states that ALL Marines will participate in physical training for 30 min 5 days per week. Judging from the new CFT, doing pt 5 days each week is a really good idea.

In short order I was assigned as the Combat Conditioning Instructor for my command. I have some work ahead of me. The important thing to remember when training or introducing this training to the average Marine is to take it slow and build the intensity over a few months. Even though all Marines should already have a good fitness base it is still good practice to work into it. Add volume with common sense. It does the Marine and the Marine Corps to hit it hard for 30 minutes to failure everyday. You will get overtraining and injury.

Here is a fact, the introduction and testing phase of the CFT has yeilded a 30% failure rate. Marines, Get Off the Couch and PT.

--------More to Follow--------

Last, an update about last months remedials. Both of my pull up projects are now off the remedial pt program. This morning Schmuckatelli did 3 pull ups on a PFT like he owned the bar! GO front planks!

Training:
Ride 20 mi. - Several sprints and hills.

Wed.
Viking Push Press VO2 protocol 6 reps x 20 sets 15 on/15 off

Monday:
Ride - 30

Test Day

Got up early this morning for the 2nd physical fitness test of the year. It was a beautiful morning and I won't complain a bit. My other option was last Friday and that was COLD and "breezy." I have blogged about the requirements for the test in the past. The actual post is here. It explains the requirements and how I fared in June.

How did I do today?

Pull up: 17...again. All I can say is they are getting easier to nail the 17. Improvement will come! Can you say persevere? A little more work and I will get it.

Crunch: 100 maxed. This is too easy. I nearly finished in the first minute 1:07. No sore back either. I guess I am doing something right. I can assure you one thing. I haven't done one single crunch since June. Lots of evil wheel and hanging leg raises are the way to go. Don't forget swings.

Run: 26:26. Not too bad for 9 miles this year. I felt good for the most part. All those swings and snatches really pay off, don't you think?

Score: 234 this is a 7 point improvement from June. It is all in the run.

Now that this is over I will continue training. The immediate focus is the brevet season right around the corner. I leg strength is the main focus to carry me through the season to the RKC II where we will do pistols (1 leg squats). Well, strength everywhere (GPP). I will also begin preparing the snatch test for the RKC II.