As part of my fitness training I have decided to follow the programme set out in the book 8 Weeks To SEALFIT by Mark Divine, a Navy SEAL’s guide to unconventional training for physical and mental toughness. I know this is going to be very hard work, and believe the rewards will be well worth the effort I put into it.
As time allows, I also intend to keep going with the other parts of my current fitness training – Metafit, boxing, kettlebells, rowing and swimming – so I will make it clear which parts of these blogs are specifically SEALFIT.
Monday 18 April 2016
I had not managed to get booked on to Metafit this week, which turned out to be a good thing because equally I did not manage to get out of bed early enough in the morning after my tiring Monday. We went for a walk at lunchtime, which was very pleasant, and while I am more than aware I now need to step things up from just walking each day, today was going to be dictated by my car needing to be taken in for a service. I live in St Albans and the man who services my car works out of Chipperfield, which leaves over 8 miles between us, and I decided I would run home after dropping off the car. I knew at my current level I would not be able to run the whole distance, not least because of some of the hills I would encounter, but I would speed march whenever I was not running, and I had a target finish time because I had to be home to join a work conference call. So taking the wrong turning and going off course was not in the plan, although it did mean I got to add some trail running to the road running. Coming through Bedmond I turned right too soon, then missed a couple of opportunities when I could have hit the correct route again, and finally found myself on the main road from Hemel Hempstead to St Albans, which was busy, so I was reduced to marching along the verge. It had been a tough workout. Welcome back to running ! I did manage three Strava segment PRs, on Chipperfield Hill, Chipperfield Road Push and Toms Lane Climb.
SEALFIT Week 1 : The Baseline : Day 1
I walked down to the gym, which I have previously mentioned is just over a mile away, and so I have a perfect warm up for my SEALFIT session, both physically and mentally, leaving me arriving at the gym ready to go. I started with 5 repetitions of 5 back squats, using a 25kg barbell, which was the strength part of the workout. I continued with the work capacity section, baseline for time completed for 500 metre row, 40 x air squats, 30 x sit-ups, 20 x push-ups and 10 x eccentric pull-ups. My gym membership allows me to do a workout like this, although I do need to walk from the rowers to the general workout area, adding on some time to the total. I managed the rowing in 1 minute 55.3 seconds, and the whole workout in 10 minutes 25 seconds. I was pleased with my rowing time, which is steadily improving, and pleased with the workout overall. I walked home. I could not run.
- Walk (St Albans) – 3 miles – 1 hour 08 minutes 01 seconds
- Run (Kings Langley) – 9.8 miles – 2 hours 10 minutes 27 seconds
- Walk (St Albans) – 1.1 miles – 14 minutes 16 seconds
- SEALFIT (St Albans – gym) – Day 1 – 19 minutes
Wednesday 20 April 2016
SEALFIT Week 1 : The Baseline : Day 2
I walked down to the gym and past it. This morning my warm-up would be done on the path running through the far end of the park, beside the football pitches, because I needed to use the football pitches to measure 200 metres. I ran 200 metres, did 20 x 2-count mountain climbers, ran back the 200 metres, and finished with 20 push-ups, before going into the gym. I did 3 rounds for time of 400 metres running, 10 x burpees, 10 x back squats, and 10 x knees to elbows. I did the running on a treadmill, and as I have no idea how to work a treadmill, I ran for 2 minutes on a setting of 6, estimating that to be around the time it might take me to run 400 metres. I used a 35kg barbell for the back squats. I completed the 3 rounds in 12 minutes 45 seconds.
I then walked home the long way as a warm down, taking an hour and covering 2.8 miles as I went shopping for items for my daily smoothie. More about that next week.
I went for a run in the afternoon. I am not going to focus on my pace at the moment, and will instead focus on time spent running without having to stop. To get that going, I will be running for 30 minutes at whatever pace it takes to achieve it without stopping to walk. I should add here that I am absolutely useless as running ‘slowly’, and tend to just have one pace – whatever speed I can run at – so this should be interesting. It was not easy running for the 30 minutes, which shows how far I have fallen off with my running, but I managed it, and at an 11 minutes per mile pace – which, while it is not fast, is hardly ‘slow’.
I was feeling good and wanted to do something more today, so I went back to the gym in the evening for some rowing, intending to do 8 x 500 metres with 30 second intervals. I was feeling less optimistic after the first 500 metres took me 1 minute 59.5 seconds, but I was still below 2 minutes, so that was good. The second 500 metres felt a lot harder and came in at 1 minute 58.8 seconds, which probably reflects putting in more effort, but it did not leave me feeling good, and I thought I was going to throw up through most of the third 500 metres, so when that came in at 2 minutes I decided to call it a day before I made a mess of the gym.
- SEALFIT (St Albans – park and gym) – Day 2 – 35 minutes
- Walk (St Albans) – 2.8 miles – 1 hour 00 minutes 53 seconds
- Run (St Albans) – 2.7 miles – 30 minutes 03 seconds
- Rowing (St Albans) 3 x 500 metres – 8 minutes 13 seconds
Thursday 21 April 2016
SEALFIT Week 1 : The Baseline : Day 3
I walked to the gym for my SEALFIT session, and warmed up with a 400 metre run on the treadmill. I ran for 2 and a half minutes at level 6, because I reckoned that would cover me for 400 metres. I then did 5 rounds of 5 air squats, 5 back squats with a 35kg barbell, 5 push-ups and 5 sit-ups. The strength part of the session was a 5 x 5 set of front squats, again with the 35kg barbell. The work capacity part of the session was a 10 minute AMRAP of 5 x eccentric pull-ups, 7 x push-ups and 9 x front squats with the 35kg barbell, and I managed 6 rounds plus the pull-ups and the push-ups.
I did another 30 minute run in the evening. I was not trying for any sort of pace, but I did cover more distance anyway, which was nice, and also achieved Strava segment PRs for Alban Way Half Run In, Alban Way (Camp Rd Bridge to London Rd), and St Albans Way – Morrisons to London Rd Bridge, which was also nice.
- SEALFIT (St Albans – gym) – Day 3 – 23 minutes
- Run (St Albans) – 2.9 miles – 30 minutes 03 seconds
Friday 22 April 2016
Saturday 23 April 2016
Sunday 24 April 2016