Monday, May 05, 2014
Here are my results and notes to replicate and compare in week 6 and week 12.
Walk/Run test - I did a walk/run (I didn't realize I was just suppose to walk). Thought the idea was how fast I could finish a mile. I went to an area park with a trail through the "woods" that's flat and just over a mile long. I use endomundo to track my distance. I walked one lap as a warmup because if I don't I get various cramps in my legs and can't run with our discomfort. On my second lap, I started out running at my usual running pace. I was able to get a full quarter mile complete before having to switch to walking. I alternated as needed until I had gone a mile. My time was 11 minutes 48 seconds. I didn't realize I was only suppose to walk until I read the instructions. Since I'm training for distance runs (half marathons mostly), I'll continue to use the run/walk on my next tests. My goal is to go my first full mile at my usual running pace before having to walk.
Push up test (modified) - I did 20 and that was a struggle. I don't do these very often at all!
Crunch test - I did the best I could to follow the directions. I don't know if I reached the 6" or not but I stretched as far as I could. Really felt it in my neck! (uncomfortable).
Step test - I set my usual "step ups" step (9") on top of my wii extra platform for a total of 13 inches. I went at a good clip completing 65 stepups. It was hard to feel my pulse in my neck as my whole body was "throbbing"! I counted 165 beats in the first minute. The article sounds like it wants to measure recovery but doesn't say any thing about waiting and retesting. When I run my heart rate (using a HRM) "tops out" at about 170m(when I have to take a break) but I can recover to 145 in about 30 seconds and start running again. I didn't read about the metronome until I was done. I just ran numbers on the suggested metronome speed. At 96 beats per minutes doing up up down down that's 72 steps in 3 minutes so I was very close.
Will be interesting to see what these results are in 6 weeks and 12 weeks. Guess i had better start doing more pushups and crunches!! lol