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9|22|16 SCM

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by , September 23rd, 2016 at 12:33 AM (1759 Views)
16 x 50 free on 1:15 with snorkel, evens with fins, build to 33 - 34
200 ez fr with fins
2 x 50 fr ez sprint on 2:00
2 x 25 br on 1:00

ran on treadmill @ 9 MPH for 6 minutes, felt sick to stomach then took a 2 minute nap. Then Felt better

Once this fitness test is over (Nov), and hopefully my run was at least 10.5 min, I plan to never train for a run again. I'm just going for it now because I aged up to the 50 - 59 category, and why not strive for excellence? I also have reasons more dear to me, and whether achieving goal makes a difference afterwards or not, at least I pursued this. Window of opportunity is here and I'm on it, even though it may be detracting my swimming.

Preparation method requires to remain uninjured and avoid running > 4x /wk. Like using the treadmill because it keeps form in check. Plan is to be able to sustain 9 mph (6:40 pace) for 10 min. and at that level, run as little as possible, yet still be able to go 9 mph for 10 min anytime (which will have to be in 4 weeks). Raceday goal will require an average 7:00 pace, the 6:40 will make up for the mill vs road conversion differential, plus the added legspeed will give me the mental confidence to increase tempo when needed during test.

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Updated September 23rd, 2016 at 12:56 PM by __steve__



  1. __steve__'s Avatar
    Goal achieved in December 2016 - scored a 100% on USAF fitness test.

    waist: 30.5" (20 pts)
    1 min pushups: 50 (10 pts)
    1 min situps: 50 (10 pts)
    1.5 mile run: 10:32 (60 pts)
    Updated June 29th, 2017 at 06:48 PM by __steve__