Pushups/Situps 31:09 [3]
(injured)
2x25 pushups
2x40's abs (out of sequence, did flutterkicks all at once)
2x25 pushups
1x20 pushups
Running warm up/down 10:49 [3] 1.15 mi (9:24 / mi)
ahr:151 max:172 (injured) shoes: New Balance 473
Warm-up run from Ike Statue to Arvin via Flirty Walk
Running 15:41 [3] ** 1.85 mi (8:29 / mi)
ahr:167 max:181 (injured) shoes: New Balance 473
Practice urban sprint course around West Point.
Note
(injured)
As I look at my monthly totals over my time logging workouts on AP, I find that this month was my second highest in activity. While a good percentage of that time is due to running, I have scaled back my running over the past week due to injury concerns. So, instead, I've been doing more workouts that I otherwise wouldn't do often, such as swimming and lifting. I think if I continue along these lines, my next APFT should my highest one yet.
At the end of the week, I'm going to evaluate whether my strategy of cutting back running and taking runs easy has helped, and whether it is something I need to continue or whether I can increase the paces again. But one thing I'm committed to doing is not overloading myself like I did during the middle of this month. While increasing my weekly mileage from 0 to 20 to 30 to 37 miles per week helped me get closer to the Spartan 200 club (it's a company thing), it isn't healthy to increase volume that quickly. FITT principles call for 10% increases, and so, week by week, I will make sure that I am not running any more than 10% more than I did the week before. Also, I'm going to make sure that my longest run of the week is not over 10% longer than my longest run the week before. This rules out BMB runs for about a month. Meanwhile, I'm going to continue to PT for about the same number of hours a week--but to standard rather than time. I'm going to continue to frequently swim, lift, and find other ways to get in better shape that pose less risk for injury, at least until my 10% increases bring me back to a high but stable running volume, where I can find a longer-lasting balance.
I'm not the only one on the team who has been flirting with injuries, and I've had a couple experiences where I failed to prevent an injury and paid for it. However, I'm finding a way to lower my chances of injury while still improving physically.
P.S. It is really convenient how swimming shows up blue on the time graph!