The Fit-to-Fight assessment was Sunday afternoon. The conditions were bad, but at least the rain and snow held off. Temperature was around 36F, with a stiff breeze into your face on the outbound leg of the run.
There are four parts to the assessment: waist measurement, crunches, push-ups, and the run. The run is worth half of the points in the assessment. You need 75% to pass. The assessment is accomplished in the same order as the above list. I didn't do as well on the crunches (20) as I had planned, but I was able to make up for that by doing better than I had planned on the push-ups (26). Going into the run, I knew I needed a time of 13:12 to pass. While I didn't make that mark, the time of 16:27 for the 1.5-mile run was the best I have done since we started the new assessment process. I was able to run the whole distance at a steady pace for the first time.
Passing this assessment is an even shorter term goal than any of those mentioned at the beginning of this blog. To meet this immediate goal, I need to find another 11.5 points during the assessment. I hope the waist will respond to the other efforts I'm making, but I'm not going to plan on it in the short term. If I can get two more crunches, I get another point, leaving 10.5 to go. This would require a time of 13:36 or better.
Gap analysis time. I need two more crunches. The current assessment rate is ~11:00/miles. The target rate is ~9:00/mile. The gap here is 2:00/mile. I should be able to make most of this up by improving my stride as it was rather short for this run. I did open it out near the end and was able to maintain that and ultimately ended with a sprint to the finish (3 seconds would have garnered 3 more points).
Going forward, I plan to spend some time on push-up, crunches, and intervals to develop a good stride. I will have to see if I can find a sensor that will actually measure the stride along with the rate so I can measure my progress.
[posted 2015, 10 November 2008]