0730 hrs
7 Km Waking w/Helmet & Vest
Not a lot of weight. With the upcoming Day of PT Test this seemed like bad timing. Walking in a group is always a little dis-combulating. This march was no difference. the humidity was killer and the pace was too fast to start and then too slow.
Ended up with a few tiny blisters, my hip was irritated and my low back not happy.
So I spent the weekend relaxing and trying to stretch and traction my low back out.
22 Aug
0600 hrs
Wanted to get the blood moving and get a decent sweat on to finish the week and recover from the previous days' march.
KB Swings 3 x 1 min x 35 lbs (1 min rest)
FacePulls 3 x 20 x Red EFS Band
GHR 2 x failure
24 Aug
0630 hrs
I stated in earlier posts i did not really prep for this test and assessment. i slept well and got up very early to eat a light breakfast and then head in early. I napped in the parking lot while waiting (yes i was THAT early). Got in a light warm up before the first of four events. A little nervous, not so much about failing but simply about not being able to or failing to give my 100%. I did give my 100%, looking at the numbers I am not entirely happy about them. I have learned a lot from them, the events themselves i have leraned a great deal and as you will see I will be much better prepared the next time.
I am going to give my assessment of how i felt about each event, what I fucked up (and learned). At the end I will give my completely honest personal assessment of how i felt i did and what needs to happen so I can tackle this. Some of this may seem like excuses but it is more an acknowledgement of minor technical things I can do for next time to build advantages for myself.
Event 1 Marine PFT 300 w/Push ups:
Pull Ups 8
Push Ups 42
Crunches 55
3 Mile Run (5Km) 28 min 30 sec
Total Score: 132 points
I fucked myself on the pull up bar. It was covered in morning dew, rather than wipe it off I mounted and went. The bar was throwing me off the whole time. Regardless 20 reps (max score) not in the cards anyhow, end of story. Push Ups and Sit Ups I don't really practice so but again points to be gained. I could tell before the run my hip was stiff but no pain. The hip did not hurt at all but it was a slow steady pace. Legs could not push my lungs so that was frustrating. I am fat, my hip requires some work, I need to do speed work, and more conditioning.
Event 2:
500m Swim 24 min 29 sec (cut off time 18 min)
25 m Under water Swim DNF
Rifle Retreaval & 25m Swim Completed
30 min treadwater Completed
I was one of the few that completed nearly all the water events. My stupidity by swimming in open water as opposed to in a pool, which cost me a lot. Turning in the pool after 25 m without touching the wall or floor of the pool cost me 10 sec (or more) at each turnaround. My stroke was solid. The underwater swim I need to practice in the pool definitely. Being positively Buoyant (fat) also did not help. Treading water for 30 min was not so bad, and putting your combat pants as a floaty for the last 5 min is like someone handing you a pool chair and umbrella drink.
Obstacle Course Twice Through 17 min 23 Sec (cut off time 12 min)
Transition from Pool to Obstacle course was a new sensation for me. I will say this, The Irish Table was my arch nemesis on this day. I have never completed it alone, but on this day I did it twice.
Before I completed it the first time though, I took 3 very energy draining attempts at it. After the 3 rd attempt a shade of doubt became a dark cloud in my mind. I received some suggestions, dug in a little deeper and conquered the obstacle. The last thing I wanted was to toss the whole event because of one obstacle. For those who don't know the Irish Table is 6 ft high and 18" across. There is no wall or anything to gain traction on.
The Irish table cost me nearly 2 min the first time, and who knows how much energy that slowed my entire time. The rest of the obstacles I can say although exhausted I moved through easy enough.
12 Km Ruck w/ 45 lbs Ruck 2 hr 8 min (cut off time: 2hr 10min)
This is old hat for me. 30+ degree heat, high humidity, a 45 lbs ruck and a route that is nothing but move forward and grind out. I started out well and at the 6 Km point i was on point to come in at 1hr 50min. Then the wheels came off, literally. My knees stiffened just enough that shuffling stopped which then lead to my hot spots getting hammered on the gravel road. My feet are still sore and I am recovering from blisters.
No Bull Shit Assessment:
My 3 Mile run time was terrible. No excuses. I threw a lot of points away with the Pull ups, Push Ups and crunches.
I am fat, slow, and old. My Conditioning sucks.Other than my age, everything else can be improved. A big piece of the puzzle has been hammered home. I need to lose 25-35lbs of fattiness to be realistically competitive. It will also give me the added advantage of dropping a lot of numbers simply by being a little lighter. Slow steady weight loss to maintain my muscle. Dropping body fat will also help with the under water swim as well.
I have been training with a very solid template that is about the long haul if anything I believe in it even more. If after only 2 months I was able to pull out these numbers off I am excited to see where things will be in another 3-4 months. I will eventually consult with Matt Wenning himself to take the next step in a few months when it is required. For now it is time to finish working on the hip & low back to tie up those remaining weaknesses.
I left my competitors numbers out of this run down on purpose. I need to exceed all the testing standards before i start concerning myself with besting my peers.
I was not selected.
But things to note:
No one ran the 3 miles in the 18 min max point cut off time, the closest guy was about 21min
No one passed the PFT 300
Only 4 of 17 complete the under water crossing
6 guys quit on the swim and only 4 hit the cut off time
Only half completed the Rifle Tow, I was one of them
My deplorable time on the Obstacle course will drop considerable now that i can tackle my worst obstacle, again losing the weight will only help with this.
My overall fitness (ability to recover quickly between events) and durability is great. Other than my feet my body felt pretty decent the following day. Some pool practice and I can crush that swim time. We got some swim tips the day of that helped immediately in my swim technique. Practising them will most assuredly help as well. The under water swim requires practice but is very doable.
Overall this day sucked. It is designed too. To have to push this hard was A LOT of fun. It has been awhile since I have had to push this hard for something. Pushing the thoughts of self doubt at bay. Not allowing myself to quit when my body is screaming at me in pain and fatigue. Convincing myself to keep moving forward when my mind wants to do nothing but stop. It was a great day. I am glad it is over. But I will do it again when the opportunity arises. What ever challenge presents itself I stand up and accept it because I don't know anything else. I will keep pushing myself so I am ready for whatever the challenge is.
The Biggest take-a-way from all this. The reason I started this training log in the first place. My recovery from ACL surgery. It was 2 yrs ago this week that I visited the surgeon a month after the tear. Once again i have proven to myself that I can switch the flip the switch and "go" when required.
 |
| Keep moving Forward, Keep getting Strong(er) |
No comments:
Post a Comment