[Auro] back in black

[auro]

Introduction & Motivation

 

For the last two months, I've been a conscript in the danish army, until I overworked my calves, knees and legs in general, which caused the army doctors to send me home (temporarily not fit for service) - I wanna change that to "completed conscription" at some point. I want to go back and show them I can kick their asses at this!

 

To do that, I will need to be in very good shape before I come back. The other part of my motivation is my girlfriend: I want her to think I look awesome! I've done two challenges at NF before, and it's helped me get some of the way.

 

 

Starting measurements

• I run 1840m in 12 minutes on a flat surface
• I don't run for more than 5 minutes
• I can walk approximatly 1km with 40kg
• I weight 99 kg. (I was 109 kg 2 months ago)
• I'm 191cm high
• <Insert chest width here>
• <Insert waist width here>
• I can do approximatly 10 knee push-ups. In general, I am weak.

 

Goals: Long term (1-2 years)

• Run 3000m in 12 minutes on flat surface
• Run 10 kilometers in 60 minutes
• Walk 10 kilometers in 120 minutes with 40 kg
• Functional strength: Master my own bodyweight, lift my own weight, push my own weight, pull my own weight.
• Close Combat skills: Being able to defend myself in any situation. Krav Maga perhaps? Will try it next week.
• Being Healthy: Drink water
• Loose weight: I would like to be around 92 kg

 

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How do I get there?

• 6 week challenges: Focus on the the things I don't do so well in.
• Focus on weaknesses, maintain achievements.
• Running, 3x weekly (in approximatly 9 months, 4x weekly)
• Mixed Candy (Will explain further down)
• Focus on healthy food, don't cut the bad stuff completely, make it pricy. (See mixed candy)
• Post here on NerdFitness daily (!) grading myself: Completed or Improving
• On 28. july 2015 I will participate in a 4,5km run

Running schedule

For the first 13 weeks:

3 times a week

 

Week 1 – Jog 1/Walk 4 x 6

Week 2 – Jog 2/Walk 3 x 6

Week 3 – Jog 3/Walk 2 x 6

Week 4 – Jog 4/Walk 1 x 6

Week 5 – Jog 6/ Walk 4 x 4

Week 6 – Jog 7/ Walk 3 x 4

Week 7 – Jog 8/ Walk 2 x 4

Week 8 – Jog 12/Walk 3 x 3

Week 9 – Jog 13/Walk 2 x 3

Week 10 – Jog 14/Walk 1 x 3

Week 11 – Jog 17/Walk 3 x 3

Week 12 – Jog 19/Walk 1 x 3

Week 13 – Jog 60 mins.

 

then for 6 months, weekly:

2x jogging 60 minutes

1x jogging for 90-120 minutes 

 

after 6 months and forward, weekly:

2 x 45-60min easy runs

1 x longer run of 120mins with last 30mins hard

1 x interval or hill session.

 

Intervals:

1-2km warm up including some 5x100m faster efforts building up through each.

3-5 x 1km efforts at above race pace with 1-2min easy jogging in between.

1-2km cool down.

 

Hills:

Find a slight hill of 2-4%. Just like with the speed work don’t be foolish and go and try to find the steepest hill you can.

1-2km warm up.

Run up the hill for 500m at above race pace, run down the hill at below race pace. If you averaged your speed for both up and down the hill it would be equal to your goal race pace. Do 3-5 reps.

1-2km cool down.

 

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Questions & Answers

What the hell is mixed candy?

- Mixed candy is that things have a "price" in candy. Say if I want a can of soda, it's 50 candies. That means I will have to reward myself with 50 excercises of various kinds (squats, push-ups, lunges, etc) to get it. Say I want to eat some chips (I'm a sucker for them, unfortunatly), one bag could be 500 candies (So I would first have to reward myself with training before eating them).

 

Where did you get that running schedule?

http://breakingmuscle.com/running/a-week-by-week-guide-to-becoming-a-runner-later-in-life-and-or-safely

[auro]

Pictures

Me, around 16. feburary

 

 

More pictures are coming.

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[Reserved - krav maga]

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[Reserved - test results]

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UPDATE FOR 30/3

 

Week 1 running on 30/3 - went perfectly fine. I got out a little too far, when the scheduled program was over, I decided to do some 30/30 (30 sec jogging, 30 sec walking) until I was home. Approximatly 5-10 minutes, didn't measure.

 

UPDATE FOR 31/3

Did a hotel room workout. My joints were crying after 1,5 round so I decided to stop there and call it a day just to be on the safe side.

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1 april. no workout. didn't really get any sleep.

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2 april. 120 various exercises done. on concept. will explain more in depth next time im on a computer. no running. time to change things up a little bit. will write much more about that tomorrow

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3. April

No running. Had a busy day with family visit. Strength training rest day.

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4. april.

went running. It felt good.

did 130 candies.

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5 april.

running rest day.

strength rest day.

Water is awesome.

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6. April - May 25

6 week challenge. 

http://rebellion.nerdfitness.com/index.php?/topic/62817-auro-on-the-road-to-getting-fit/