Tag Archives: mile

Couch to 5K! Week 2 Down!

I have just returned from my 3rd workout for my Couch to 5K regime. I will say, I am shocked by the improvement. I was always one of these people who are “bad runners”. I huff and puff, out of breath, legs hurt, etc etc. But you know.. after each run, I get more and more confidence and I notice a physical change occuring within my body. It is amazing.

This week, I alternated between 1.5 mins of jogging and 2 mins of walking, which was up from last weeks 1 min of jogging and 1.5 mins of walking. The transition actually was pretty smooth.

Next week, begins a transition from timed jogging intervals to distance intervals. I will jog 200 yards, walk 200 yards. jog 400 yards, walk 400 yards. I will do 2 repititions of that. And that should total up to half lap jogged, half walked (1 lap), 1 lap jogged, 1 lap walked (3 laps now), and do that twice which would total 6 laps or 1.5 miles.

Also, if you haven’t noticed… the Tennessee area was slammed with an ice storm this morning. When I went to roll down my car window, a sheet of ice was left in place! I had to snap a pic…

And yes! I ran in this weather today! Took some extreme motivation ha!

Next week I tackle Week 3 in Couch to 5K and I will be honest, I never thought I would be this far a long a couple months ago. I could barely jog 100 yards without getting winded and having to rest. It really proves to me that our bodies are far more capable than we thing. Staying focused and believing that you can achieve your goals will go a long way to getting you there. Mind over body as they say!

Navy IFA #1

I figured since I am measuring myself on a weekly basis for weight loss, I must try to meet another standard.

Before each navy recruit is allowed to ship off to boot camp in the Great Lakes, he/she must pass what is called the Navy IFA, or the Navy Initial Fitness Assessment. What this does it ensure that each recruit is able to meet a certain level of fitness before shipping off to boot camp to increase the success rates of new recruits. If you are not able to pass the IFA prior to leaving for boot camp, you will not go.

Now, there are two brackets I could fall under, depending on how my progression lasts. There are standards for the 20-24 year old bracket, and the 25-29 year old bracket. I will strive for the first one, since it is a little bit harder and optimistically, I would atleast like to be in DEP while I am 24.

There are three components to the Navy IFA. There is a timed 1.5 mile run, which may be completed by running/walking. You must do as many pushups as possible in 2 minutes and may only rest in the “up” position, and as many situps as possible in 2 minutes with rest.

Navy IFA Minimum Standards

Male Age 20-24
1.5 Mile Run 13:30
Push-ups 37
Sit-ups 46

And my results are as followed:

Navy IFA #1 12/04/10 My Results Minimum Standards
1.5 Mile Run 23:25 13:30
Push-ups 18 37
Sit-ups 21 46

Obviously I have some work to do. But I am not dissuaded at all. I had actually started doing some jogging about a month ago, and have noted improvement. When I first started I could barely jog 100 yds before I had to slow down. When I ran this IFA on Saturday, I was able to jog 1/2 mile without stopping. That is pretty good progress I would say!

I plan on doing this fitness assessment every Saturday, so stay tuned for results!