Run Time & MEPS (Still Waiting)

Today I went for a mile run on the track.  It was between 0800 and 0900 and already 90 degrees outside.  I accomplished my fastest mile run since using MapMyRun, I think.  I ran it in 8 minutes and 15 seconds.  Pretty impressive considering we ate out all of last week and it wasn’t always the healthiest (we did do a lot of walking while at the parks, though).

I ran last Saturday and Monday morning before we left for San Diego.  Saturday was on the track (8:57) and Monday was through the neighborhood (9:10).  My legs felt heavy and the hills definitely didn’t help my time that day.  I’m looking forward to increasing my time and getting it in the 7 minute range.

The day we left for San Diego, my recruiter called me letting me know MEPS needed another document to which I responded that I would get it to him when I returned in a week since he forgot I told him I’d be gone.  Today I went to the patient administration division office to get the xray interpretation document, scanned it into a PDF and emailed to him.  So hopefully now I’m in the clear to go to MEPS for the physical.  Fingers crossed.  Before our vacation, I was down to 144 lbs.  I’m hoping I’ll be back down to that, at least, before going.  I’m back up to my body’s comfortable 149… but it’s time to break that comfort level.  I’m going to try running more regularly from now on.

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Appointment Update

Yesterday’s appointment went well enough, I guess.  Talked to the doctor about my plans and then he checked my knee for range of motion.  While there, I also requested a referral for the OB/GYN.  I should be hearing back from them within a week to schedule an appointment.  Same goes for the orthopedic exam.  So until then, I’m still waiting.  I’ll likely have to go off-post to have the ortho exam done since the person that does it recently left and his replacement doesn’t come until November.

While I was there, I checked at the desk that has medical record access to see if they ever received mine from my previous doctor in Indy.  They did not find anything.  So the lady had me fill out another release form to fax to the office so hopefully they will get them in soon.  She said they’d call me when they come in.  They will then scan everything into their computer system and I will get to keep any hard copies.  Hopefully it will contain my MRI report from 2003, which the MEPS doctor requested as well.

I need to start a new workout routine.  I got bored of the last one and I’ve become rather lazy.  I gave myself a PT test on May 30 and failed the sit ups by three and failed the run.  The arches of my feet were killing me and my calves were tight.  Definitely need to run more regularly.  I’ll log my scores onto the AFPT Stat page.

Workout Log (18)

Monday – Upper Body (Week 4)

Recumbent Bike: 5 min, 8 resistance

Bench Press: 55#x12, 12, 12

Bent Over Barbell Row: 45#x12, 12, 10

Dumbbell Shoulder Press: 20#x12, 12, 8

Skull Crushers: 30#x12, 12, 12

Barbell Curl: 40#x12, 12, 11

Treadmill: 1 min walking, 15 min jog (5.0 – 5.9 mph), 5 min walk cool-down

Next week I start the second phase of Jamie Eason’s Female Fitness Bible workout.  Which means increased weight and fewer reps.

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.

If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.

Last week, due to taking the ASVAB on Thursday and driving to San Diego on Friday for the ball, I missed out on two workouts.  Lame excuses since I should have thought about it and planned ahead by doing Thursday’s workout on Wednesday and gone to the gym on Thursday to do Friday’s workout even though I was drained.  Traveling almost always equals eating unhealthy fast foods.  We’re going to be doing better now.  Just wish I had been able to get those other two workouts in instead of skipping them altogether to stay on track.

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Workout Log (15)

Tuesday – Lower Body

Recumbent Bike: 5 minutes, resistance 8

Barbell Squat: 45#x8 Warm-Up, 75#x8, 8, 8

Stiff Legged DL: 65#x8, 8, 8

Leg Extensions: [Start 4#] +50#x8, 8, 8

Lying Leg Curls: 30#x8, 8, 8

Standing Seated Calf Raises: [Start 60#] +25#x12, 12, 12

Lying Leg Raises: 15, 13, 13

Exercise Ball Crunches: 15, 15, 15

Recumbent Bike: 5 min, 5 resistance; 5 min, 8 resistance; Cool-Down: 5 min, 1 resistance

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Walked Luna.  Would have gone longer but it was hot and she has an ear ache so I didn’t want to strain her too much.

 

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Workout Log (11)

This morning I weighed myself at 145.8!  Helloooo 145.  Well, basically 146.  But it has been a while since I even last saw that number.  Doesn’t seem like much but a few changes have made a difference.  Eating better and being more active.  And so far so good.

Today’s workout was lower body.  As mentioned in Workout Log (10), I followed the same routine but for Tuesday.  First I warmed up for 5 minutes on the recumbent bike at resistance 8.

Barbell Squat: (45#x 8 warm-up) 65#x8, 8, 8

Stiff-Legged Dead Lift: 65#x8, 8, 8

Leg Extensions: 50#x8, 8, 8    [This piece of equipment had a sticker that said “Start 4 lbs”… not sure if that means I add 4# to my weight for the total or not.  If anyone knows, please leave a comment so I know for future reference.  The seated calf raise was the same but with 60# start.]

Lying Leg Curls: 30#x8, 9, 9

Standing Calf Raises (did seated today): 20#x12, 12, 12   [+60#??]

Lying Leg Raises: 12, 12, 12

Exercise Ball Crunches: 15, 15, 15

I finished with 10 minutes on the recumbent bike alternating between resistance 8 and 3 with a 5 minute cool-down at resistance 1.

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We took longer on our walk because I ran into one of my friends walking her baby and dog.  It was nice catching up.  The weather was nice for the walk.  Sunny, slight wind but warm.

 

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Workout Log (10)

Today is a day I can actually be proud of.  Why?  It was the first time in about a year since I had been to the gym.  It felt great considering I’m sick.  Well, C thinks I may have allergies.  Possible but I’m hoping it’s just a cold as I originally suspected.  But my mom told me she was around my age when she started having seasonal allergies.

I decided I would start doing Jamie Eason’s Female Fitness Bible.  So far I really enjoy it.  Monday is Upper Body.

Recumbent Bike: 5 minute warm-up, Resistance: 8

Bench Press: 30#x12, 40#x12, 12

Bent Over Barbell Row: 40#x12, 12, 12

Dumbbell Shoulder Press: 15#x12, 12, 9

Skull Crushers: 30#x10, 10, 10

Barbell Curl: 30#x12, 9, 9

Recumbent Bike: 15 minutes intervals, Resistance: 3, 8

Recumbent Bike: 5 minute cool-down, Resistance: 1

04-22After I got home and had a protein shake, I took Luna for a 3.6 mile walk.  Pretty hot out today.

Didn’t realize how many days it’s been since I last posted.  Not really workouts but here are my MapMyRun walks and run.  Same day that I ran, I also did the Rittr Labs app for sit ups.  The sets were: 28, 26, 29, 28, 28, 26 = 165.

Yesterday, I did the sit up and push up apps.

Push Up sets: 11, 11, 13, 11, 11, 9 = 66

Sit Up sets: 28, 26, 29, 28, 28, 26 = 165

04-21evening04-19

 

 

 

 

 

04-18

04-17

 

 

 

 

 

Now I’m all caught up for the past week.  No news on the ASVAB, yet.

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