Project Asthma (spartanjon13)

[Spartan John]

 

 

 

 

Project

 

Asthma

 

"The Only Easy Day Was Yesterday"

 

 

 

 

Goals

Who I Am: I BELIEVE (a link to my battle log). Hi, I'm King, and I'm new here. After almost a year of writing my battle log, I'm finally ready for my first challenge. Wish me luck.

 

Main Goal: Run 10K in less than 55 minutes without getting an asthma attack below 600 FEV (pass the millitary EIA test, beat asthma), until February 27, 2015.

Touchstones (SMART Quests): Under Construction

 

Motivation: I AM WAR (a link to my about-me page). I'm doing it not because I want to get healthy or buffed or successful. I'm doing it because it's in my veins. I'm a warrior.

 

Circles: An experienced guide with the ability to see beyond a person's physical being; My men, true friends that will go through hell for me as I'll do for them.

 

Rating: Will be graded in an A-F scale. Each letter has a different meaning. “Aâ€: total success. “Bâ€: almost perfect. “Câ€: success. “Dâ€: barely enough. “Eâ€: insufficient. “Fâ€: total failure. If during the execution of the task I gain something else, I’ll add "+" to the rating. If during the execution of the mission I’ve lose something else, I will add “-†mark.

 

 

Appendix

• "Infantry" Topics

• Cardio Test (EIA): Exercising on a jogging track or exercise bike for 8-6 minutes. The target heart rate is 90-80% of the maximum heart rate expected. Spirometry performed before and after the test. In my opinion, 10K of running without an inhaler will be a measure of my cardio, if all that isn’t enough, I'll measure myself by backpacking with heavy equipment for long miles.

• Training Programs: Right now I'm running twice a week (2K Intervals + 1.5K easy pace) and more time (700M Intervals). I use the same method (2X>4X>X). I continue to strength train. The program was written by an army brigade training officer, who was my former sports instructor. I promise to bring here a more organized training program within a week from today.

• Other Challenges: At the same time, while combating asthma, I'm fighting on other fronts. I would like to challenge the clause stating that I am autistic, and I need to find out how to do it. In addition, I am starting to learn martial arts, interested in learning Parkour accommodations, and wants to surpass myself on the diet.

[Spartan John]

10W210K

Ten Weeks To Ten Kilometers Program

(suggested by brig. training officer, a close friend of mine)

 

Introduction

 

I will start from sunday on the next week. There's another program, more advanced, that might remind me a bit of who I am, but requires me to run 10K first.
In addition to the race program, there's a third program for muscle building. I have not written it yet.

 

 

 

Program

 

Week 1

• Day 1: 12m Recovery Run.
• Day 2: 15m Recovery Run.
• Day 3: 10m Base Run.

Week 2

• Day 1: 20m Recovery Run.
• Day 2: 20m Recovery Run.
• Day 3: 15m Base Run.

Week 3

• Day 1: 25m Recovery Run.
• Day 2: 25m Recovery Run + Sprints.
• Day 3: 20m Base Run.

Week 4

• Day 1: 30m Recovery Run.
• Day 2: 30m Recovery Run + Sprints.
• Day 3: 30m Base Run.

Week 5

• Day 1: 35m Recovery Run.
• Day 2: 30m Recovery Run.
• Day 3: 30m Tempo Run.

Week 6

• Day 1: 40m Recovery Run.
• Day 2: 35m Recovery Run + Sprints.
• Day 3: 35m Tempo Run.

Week 7

• Day 1: 45m Recovery Run.
• Day 2: 40m Recovery Run.
• Day 3: 35m Tempo Run.

Week 8

• Day 1: 50m Recovery Run.
• Day 2: 30m Recovery Run.
• Day 3: 40m Tempo Run.

Week 9

• Day 1: 30m Recovery Run.
• Day 2: 45m Tempo Run.
• Day 3: 30m Recovery Run.

Week 10

• Day 1: Race Pre-Run.
• Day 2: 30m Recovery Run.
• Day 3: 30m Recovery Run.

 

 

Run Types

• Recovery Run: a relatively short run performed at an easy pace.
• Base Run: a relatively short to moderate-length run undertaken at a runner’s natural pace.
• Tempo Run: A tempo run is a sustained effort at lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners. Tempo or threshold runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain that relatively fast pace.

 

Have fun,

King J.

[Spartan John]

Progress Bar

16%

16%

[Spartan John]

Week 1 (Passed)

• Day 1: 12m Recovery Run (-A-).
  
• Day 2: 15m Recovery Run (-C-).
  
• Day 3: 10m Base Run (-C-).
  

[Spartan John]

WEEK 1 FAILED

I failed the first week of the run, cause on the third day I got an attack and was forced to stop after 8 minutes (I was supposed to run 10m).

I don't know what to do in a case of failure.

I guess I'll run the distance again and again until I meet the target.

[wildross]

Hey... You keep trying and that's a win

Sent from my XT1080 using Tapatalk

[Spartan John]

Week 2

• Day 1: 20m Recovery Run (DONE).
  
• Day 2: 20m Recovery Run (DONE).
  
• Day 3: 15m Base Run.
  

[Spartan John]

The bitter truth is that I had no power to respond.
The challenge I set for myself is pretty possible, but the touchstones were not logical at all.
I am now back in the second week, I actually ran 20 minutes at an easy pace.

Stuck.

I'll try to become more motivated.
And along the way, also redefine the touchstones.