Qualify for the Navy Seals!

[wenchsenior]

So, I've been a not-quite couch potato for much of my adult life, with my main exercise being regular walking and, in the past few years, light lap swimming, supplemented with very occasional other forms of exercise (jogging, dance classes, etc.). I have almost no experience with strength training.

I have a rheumatological problem that means I am easily subject to soft tissue injury, and I also have moderate scoliosis and, for the past decade, an offset pelvic girdle that made my stride and stance even more uneven. This was further disincentive to exercise because I would sometimes get injured and struggle with long layoffs.

Then during 2020/21 I experienced chronic problems from a minor hamstring ailment that actually made simple walking challenging for about 9 months, and so became even more deconditioned and twig like (when strong and decently muscled I struggle to hit 125 lbs at 5'4").

But in the past few months, a number of things occurred that have made me determined to set myself some tangible and challenging fitness goals.

1. Almost 10 years to the day since the back injury that caused the offset pelvis, another back injury 'reset' my pelvis back to normal. Now, for the first time in 10 years, I can actually jog!  In fact, my stiff and bobbly attempt to super-slowly jog 100 m a couple months ago, after more than a decade without running a single step, is what got me wondering if I could actually start running again without pain.

2. I just turned 51 and times a wastin'.

3.  My hamstring has FINALLY recovered (THANK YOU, SUPER-EXPENSIVE EXPERIMENTAL PLASMA INJECTIONS) and I'm determined to not waste the years that I still am able to be physically active at something like the level of a normal person.

4. My husband recently gave the metaphorical middle finger to his orthopedist's announcement that he was 'too old' to qualify for surgery on his injured knee (he spent much of 2019 limping) and should therefore plan to limit his physical activities in the future to walking, by training for a 5K to celebrate his 60th birthday (ran a very respectable time). This was inspiring to me.

***

So, for shits and giggles in 2022, I decided to set a series of simple strength and endurance goals for myself (six tests, with three levels of difficulty for each test) based on military fitness testing benchmarks. My goal is to pass Level 1 (at least) by the time I turn 52, and maybe shoot for harder levels. 

My end goal is to pass the equivalent of the timed physical fitness exam required to qualify for Navy Seal training (yeah, I know it sounds crazy).

The tests I'm choosing are based on the old army/navy physical readiness test benchmarks, plus some added Navy Seal tests for consistency of training.

The 6 tests are: forearm plank, sit-ups, push-ups, 1.5-mile run, 500-yd swim (combat swimmer sidestroke), pull-ups

The 3 levels of difficulty are: 

Level 1: minimum passing scores for the old army/navy physical readiness tests, only with the difficulty adjusted down for my advanced age. 
Level 2: minimum passing scores for the same physical readiness tests, only with the difficulty adjusted back to that required of 17-19-year-old recruits. 
Level 3: minimum passing scores to enter Navy Seal training.

My goal is to take this project slowly and carefully and try to avoid injury more than anything, while still making progress.

I officially started this fitness training project on 12/23/21 from a baseline of almost zero conditioning (just a bit of cardio hold-over from my swimming, which went on hiatus Thanksgiving week).

Initially, the running requirement seemed insurmountable. I was never a strong or enthusiastic runner even in my youth when I did it for 'emergency' cardio conditioning, and I wasn't sure I could even run more than a few hundred meters given my skeletal history.  But one month in and I'm already up to a relatively comfortable (if slow) 3/4 mile, so I'm pretty confident that I can train up to the required 1.5 mile distance, after which I will work on pace.

In addition, I've already passed Level 1 on plank and sit-ups (both relatively easy requirements).

I haven't yet hit the pool since Thanksgiving, and though I can throw down a sub 9 minute 500-yard freestyle swim like it's nothing even when out of condition, the swim requirement will require me to learn a brand-new stroke first, before I can begin to establish how fast I can do 500 yards of it.

I'm naturally built like a twig in the upper body, so if anything is going to destroy my goal of 'Navy Seal training qualification' it will be the push-up and pull-up requirements. I can't even do a single one of either of those yet. But I'm slowly conditioning my upper body, so we will see.

So that's my gauntlet.  Kind of a crazy one, especially for me, but what the hell.   

Wish me luck!


ETA: I forgot to mention that I was derailed from this project for the two weeks I had Covid over the new year's week. But I'm back at it.

[wenchsenior]

The timing on this seems a bit off to motivate considering the recent story of the Hell Week death and hospitalization this weekend, but kudos to you for striving to get into elite physical shape.

True. Life is ironic that way.

[centwise]

The 6 tests are: forearm plank, sit-ups, push-ups, 1.5-mile run, 500-yd swim (combat swimmer sidestroke), pull-ups

The 3 levels of difficulty are: 

Level 1: minimum passing scores for the old army/navy physical readiness tests, only with the difficulty adjusted down for my advanced age. 
Level 2: minimum passing scores for the same physical readiness tests, only with the difficulty adjusted back to that required of 17-19-year-old recruits. 
Level 3: minimum passing scores to enter Navy Seal training.

Great idea, and excellent progress so far (especially given that you recovered from Covid recently). I like creative ideas to motivate oneself, and this is creative and ambitious!

Could you perhaps provide links to descriptions of the various fitness tests that you referenced above?

[wenchsenior]

The 6 tests are: forearm plank, sit-ups, push-ups, 1.5-mile run, 500-yd swim (combat swimmer sidestroke), pull-ups

The 3 levels of difficulty are: 

Level 1: minimum passing scores for the old army/navy physical readiness tests, only with the difficulty adjusted down for my advanced age. 
Level 2: minimum passing scores for the same physical readiness tests, only with the difficulty adjusted back to that required of 17-19-year-old recruits. 
Level 3: minimum passing scores to enter Navy Seal training.

Great idea, and excellent progress so far (especially given that you recovered from Covid recently). I like creative ideas to motivate oneself, and this is creative and ambitious!

Could you perhaps provide links to descriptions of the various fitness tests that you referenced above?

I just cobbled them together from various places (and the military has recently changed all the requirements to be more like a Tough Mudder competition, which is probably more useful).

Here are the goals I set, based on military guidelines for old scoring tests. To truly do the tests, I would do all the exercises consecutively with preset rest periods of 10 or 2 minutes, depending on the test. :gulp:

Level one (standard age-adjusted b/c I'm an Old).

Forearm plank: minimum passing score at 55 seconds, maximum point score at 3 minutes and 5 seconds
Sit-ups (standard 'crunches' w/hands on shoulders, in 2 minutes): minimum passing score 30, maximum point score 66
Push-ups (military form, in 2 minutes):  minimum passing score 10, maximum point score 34
Pull-ups (no time limit, navy seal test only, but I adjusted the number down for these lower levels so I could train for them): minimum 1 pull-up
Run (1.5 miles, flat track): minimum passing score 17:30, maximum point score 11:06
Swim (500 yrd combat side stroke, navy seal test only, but I adjusted the time higher so I could train for it): minimum 14:00

Level two (expected of active-duty army/navy at 17-19 yrs of age)

Forearm plank: passing score at 1:30, max point score at 3:40
Sit-ups: passing score at 53, max point score at 78
Push-ups: passing score at 20, max point score at 51
Pull-ups: minimum 3
Run: passing score 14:45, max point score at 9:29
Swim: minimum 13:00

Level three (minimum performance required to enter Seal training)

Forearm plank: n/a, so I just made the requirement harder, e.g., 5 minutes
Sit-ups:      50*  interestingly, the minimum sit-ups required at this level are a few less than expected for the hot young recruits LOL, but I imagine it's b/c the Seal hopefuls need to be a bit older
Push-ups:   42
Pull-ups:      6
Run:          11:00
Swim:       12:30

Aaaaaand, if by some miracle I can ever manage to run 1.5 miles in 11 minutes and do 42 pushups in 2 minutes, which is what I'm convinced is going to derail this effort, I could move onto Level four, which would be the performance testing that the actual active Navy Seals use to stay qualified for duty (79 pushups in 2 minutes, etc. JESUS H CHRIST!)

Let me see if I can find some links.

[scottish]

How do you like the combat sidestroke?   I've never tried it - the people I used to swim with (pre-covid) were mostly freestyle (eg front crawl) & I haven't quite figured it out from youtube videos.

79 pushups in 2 minutes seems like a lot!

[wenchsenior]

How do you like the combat sidestroke?   I've never tried it - the people I used to swim with (pre-covid) were mostly freestyle (eg front crawl) & I haven't quite figured it out from youtube videos.

79 pushups in 2 minutes seems like a lot!

I haven't tried it yet. I haven't been in the pool since just prior to Turkey Day what with holiday related pool shutdowns, then holidays, then Covid, and then just busy. I hope to get in this week.  I typically swim freestyle and backstroke, with a smattering of 'gliding' style butterfly thrown in when my shoulders are more conditioned, but I have a pretty fast standard sidestroke, so I assume I'll be able to meet the requirement if I can get the modified stroke down (it involves 2 complete arm pulls, rather than the 2 'half' pulls of the standard form).  I'll report back once I start on it.

[Dr Kidstache]

Way to go!
If you'd like some dedicated training plans, Mountain Tactical Institute (https://fitness.mtntactical.com/main.php#s-military has training plans for all the specific military fitness tests and selections as well as general military fitness plans

[LD_TAndK]

I like doing the old army physical fitness test. Nice and simple, I write down my score so I can gauge if I'm getting more or less fit.

2 minutes pushups, 2 minutes sit-ups, 2 mile run. They have tables that scale across ages and gender to make things comparable.

My last score was 269 points: 64 pushups, 66 sit-ups, 12:39 run. Though my sit-ups may not have been perfect form... no one was watching though

[wenchsenior]

I like doing the old army physical fitness test. Nice and simple, I write down my score so I can gauge if I'm getting more or less fit.

2 minutes pushups, 2 minutes sit-ups, 2 mile run. They have tables that scale across ages and gender to make things comparable.

My last score was 269 points: 64 pushups, 66 sit-ups, 12:39 run. Though my sit-ups may not have been perfect form... no one was watching though

That was one of the links I used to set up my goals.

ETA: Here's the other ones: 

https://www.navycs.com/navy-fitness-assessment.html#:~:text=All%20recruits%20arriving%20at%20the%20Navy%27s%20boot-camp%20will,recruits%20in%2018%20minutes%2037%20seconds%20or%20less.

https://navyseals.com/nsw/physical-screening-tests/


Btw, yesterday I completed my first full mile jog in probably 15 years. Slow, but still a mile.

[wenchsenior]

Back in the pool for the first time in 3 months. Ugh. 500 yrd freestyle warm-up very tiring and slow (~13:30, though I was doing open turns and had a full-body, nonfitted swim outfit, but STILL. Yikes.).

Attempted combat side swim for the first time. Alas, not as easy as I hoped LOL.  It's hard to break the 'normal' sidestroke habit of stroking first with your bottom arm, instead of your top arm.  After 20 minutes of practice, I was able to swim a decent and legal 25 yards in about 35 seconds, which would be an ok pace to achieve my Level One Goal speed, if I could only sustain it. But alas, this stroke is more tiring than it appears. Also, for efficiency, one should be aiming for about 5-6 strokes per pool length and I'm at 8 strokes. This is where being a relatively short person is a big hindrance. Also, I haven't quite figured out an efficient breakout transition to the first stroke, so losing a lot of initial momentum on that.

Ah, well.  Onward.

[NorCal]

Good for you!  As a graduate of the Army's Ranger School I'll say it only counts if you have a judge that watches your form.

The difference between a civilian pushup and a pushup that counts on a school entrance test is bigger than you think.

[wenchsenior]

Good for you!  As a graduate of the Army's Ranger School I'll say it only counts if you have a judge that watches your form.

The difference between a civilian pushup and a pushup that counts on a school entrance test is bigger than you think.

Yeah, I know. It's unlikely I'll ever get that far, but I'll try to find someone at least marginally qualified to judge. At the moment, I can't even do one pushup, so that's a long way off!

[wenchsenior]

My second attempt at combat sidestroke went MUCH better. I'm getting it! 

Fixed one huge challenge I was having (hugely losing momentum on the breakout, apparently the key for me is adding a single breastroke kick while positioning for first stroke) and got the rhythm down much better. Cut 2-3 strokes and 5 full seconds off my 25 yrds in only 2 practices. Now it's a matter of fine tuning, automating, and conditioning.  I occasionally get my body slightly out of alignment and break the surface with my kick (ILLEGAL!) or shark my elbow on my very first stroke (ILLEGAL!) or drift off-center and hit the lane line (ANNOYING!). Otherwise, I'm cruising already.  My 25 yrd time is currently 32-33 seconds including the turn and I cut my strokes per lap from 8 to 5-6, so if I could condition to just maintain that pace for 20 laps, it would put me well below the time required to qualify for the Navy seals in that particular test, and that's without fine tuning the stroke.

[mm1970]

You go!  I remember not-so-fondly my 9 years of having to take the Navy PRT.  I'm pretty fit now, but I probably wouldn't pass anything except maybe the situps.  Possibly the plank.  Which wasn't a thing when I was in the Navy.  Actually, I could probably pass the run too, but barely.  I can run a mile in 11:00 without dying, and if I did run/walk I could probably do the 1.5 slightly faster than an 11:00 pace.

When I was a wee 19 year old, one of my PRTs I did 64 pushups.  And yes, someone was watching you, and your partner had their fist on the floor that you needed to tap with your chest.  Big chested girls got a slight advantage there.

I'm impressed with your swimming.  Even when I was swimming regularly with freestyle, the best I could manage on a 500 yd swim was maybe 12-13 minutes.  Passing, but barely.

I love that that Navy link doesn't go over age 44.

https://www.navy-prt.com/pt-standard-female-50-54/#:~:text=The%20minimum%20scores%20a%20Female,15%3A15%20500%20yd%20swim.

[wenchsenior]

You go!  I remember not-so-fondly my 9 years of having to take the Navy PRT.  I'm pretty fit now, but I probably wouldn't pass anything except maybe the situps.  Possibly the plank.  Which wasn't a thing when I was in the Navy.  Actually, I could probably pass the run too, but barely.  I can run a mile in 11:00 without dying, and if I did run/walk I could probably do the 1.5 slightly faster than an 11:00 pace.

When I was a wee 19 year old, one of my PRTs I did 64 pushups.  And yes, someone was watching you, and your partner had their fist on the floor that you needed to tap with your chest.  Big chested girls got a slight advantage there.

I'm impressed with your swimming.  Even when I was swimming regularly with freestyle, the best I could manage on a 500 yd swim was maybe 12-13 minutes.  Passing, but barely.

I love that that Navy link doesn't go over age 44.

https://www.navy-prt.com/pt-standard-female-50-54/#:~:text=The%20minimum%20scores%20a%20Female,15%3A15%20500%20yd%20swim.

Great link! That's the first time I've seen actual guidelines for that age group.

Yeah, I'm all cocky right now but the rubber will hit the road with conditioning for a 500.  As I noted above, my completely unfit, not-been-swimming-in-months 'brisk' 500-yard freestyle was about 13.5 minutes the other day, but that is a lot slower than what I can do when conditioned. And this new stroke I noticed makes the upper inner and back of my thighs super sore b/c that isn't a muscle I'm used to using while swimming. It'll be months before I can sustain the strong scissor kick over 500 yd without destroying my ability to run later.

OMG, 64 pushups sounds absolutely impossible to me. Currently I can do 4 knee pushups :wipes tear:  Still, that's 4 more than I could do last month, so progress!
 

[scottish]

My second attempt at combat sidestroke went MUCH better. I'm getting it! 

Fixed one huge challenge I was having (hugely losing momentum on the breakout, apparently the key for me is adding a single breastroke kick while positioning for first stroke) and got the rhythm down much better. Cut 2-3 strokes and 5 full seconds off my 25 yrds in only 2 practices. Now it's a matter of fine tuning, automating, and conditioning.  I occasionally get my body slightly out of alignment and break the surface with my kick (ILLEGAL!) or shark my elbow on my very first stroke (ILLEGAL!) or drift off-center and hit the lane line (ANNOYING!). Otherwise, I'm cruising already.  My 25 yrd time is currently 32-33 seconds including the turn and I cut my strokes per lap from 8 to 5-6, so if I could condition to just maintain that pace for 20 laps, it would put me well below the time required to qualify for the Navy seals in that particular test, and that's without fine tuning the stroke.

Do you like it better than freestyle or breast stroke?      The time's not bad at all  (unless you're a competitive swimmer...)

[wenchsenior]

My second attempt at combat sidestroke went MUCH better. I'm getting it! 

Fixed one huge challenge I was having (hugely losing momentum on the breakout, apparently the key for me is adding a single breastroke kick while positioning for first stroke) and got the rhythm down much better. Cut 2-3 strokes and 5 full seconds off my 25 yrds in only 2 practices. Now it's a matter of fine tuning, automating, and conditioning.  I occasionally get my body slightly out of alignment and break the surface with my kick (ILLEGAL!) or shark my elbow on my very first stroke (ILLEGAL!) or drift off-center and hit the lane line (ANNOYING!). Otherwise, I'm cruising already.  My 25 yrd time is currently 32-33 seconds including the turn and I cut my strokes per lap from 8 to 5-6, so if I could condition to just maintain that pace for 20 laps, it would put me well below the time required to qualify for the Navy seals in that particular test, and that's without fine tuning the stroke.

Do you like it better than freestyle or breast stroke?      The time's not bad at all  (unless you're a competitive swimmer...)

My favorite stroke is always freestyle b/c it's easy and fast and I usually barely have to think about it...maybe a technique self-check every dozen laps; I normally do hip-driven style b/c I am not naturally built for any of the sprinting styles, but recently I taught myself 'galloping' style (aka how Michael Phelps etc swim) for something new to do, and I throw in a few laps of that for sprint drills sometimes.  I love butterfly, but at my age I can't really do racing style b/c it's too tough on my shoulders. However, when I modify it to gliding-style butterfly, (esp swimming one-armed, which I do frequently), it's SUPER enjoyable and relaxing. Backstroke and I have a love/hate relationship. I'm fairly fast but I have to stay in my head monitoring my technique at all times; it never feels automatic. Breastroke I have always been objectively worst at, slow at, and now can't do much b/c I have a hamstring problem that acts up if I do much whip kick. I have always enjoyed traditional sidestroke, though I don't swim it often; and this new combat style seems like a much more badass version, so I suspect I will like it a lot once I get good. (As long as we are listing strokes, I also swim dogpaddle so fast that as a child I used to beat grown male swimmers at that stroke if we swam a 25 yard race without an off-the-block start...too bad THAT isn't the Navy Seal standard).

[jeninco]

You go!  I remember not-so-fondly my 9 years of having to take the Navy PRT.  I'm pretty fit now, but I probably wouldn't pass anything except maybe the situps.  Possibly the plank.  Which wasn't a thing when I was in the Navy.  Actually, I could probably pass the run too, but barely.  I can run a mile in 11:00 without dying, and if I did run/walk I could probably do the 1.5 slightly faster than an 11:00 pace.

When I was a wee 19 year old, one of my PRTs I did 64 pushups.  And yes, someone was watching you, and your partner had their fist on the floor that you needed to tap with your chest.  Big chested girls got a slight advantage there.

I'm impressed with your swimming.  Even when I was swimming regularly with freestyle, the best I could manage on a 500 yd swim was maybe 12-13 minutes.  Passing, but barely.

I love that that Navy link doesn't go over age 44.

https://www.navy-prt.com/pt-standard-female-50-54/#:~:text=The%20minimum%20scores%20a%20Female,15%3A15%20500%20yd%20swim.

Thanks for the link!

The thing is, if you don't HAVE to do the pushups and pull-ups all at once (you just have to do them in the 2 min time) you could break them up to be, say, 10 pushups, 15 seconds break, 10 pushups, 15 sec break, etc. That would probably result in a higher total number than if you went to failure in the first batch and then caught your breath and tried to do more. Particularly if some asshat is yelling at you while you do them.

Signed, someone who gets assigned 50 V-ups by her trainer some days, and does them as 25+15+10. Because I'm a freaking grown-ass woman, and I finish them all that way. (Plus, they work nicely in between the sets of overhead squats, but that's a different issue...)

[mm1970]

OMG, 64 pushups sounds absolutely impossible to me.

I mean, I was 19.  And I probably weighed all of 120 lbs.  I only do knee pushups these days.

[wenchsenior]

Just found out I am able to do my first proper pushup in more than 20 years!

Slowwww progress, but progress is definitely happening!

[wenchsenior]

Checking in to say that the running is coming along slooooowly (I am regularly jogging a mile in around 13 minutes, so very slow, but still exciting given where I started out. I had persistent runner's knee in the first couple months in my left knee, so eased back to only 2 runs per week. It's gonna take a while to get to my first-level goal, maybe not this year. But I'd rather stay uninjured at my age than rush it.

Similarly, a chronically irritated bursa in my left shoulder has severely hindered my push up progress, but I'm up to 3 regular pushups. This goal is likely going to take the longest to reach.

I've practiced Combat Side Stroke enough now that I am doing timed 100s, usually 3 per practice. This is going GREAT! This stroke is so much faster than I originally thought!  No wonder the Navy loves it.  I'm comfortably swimming 100 yds consistently in less than or equal to 2 minutes 5 seconds, which is considerably faster than the pace required to hit my initial goal time (it's qualifying for the Navy Seals pace); I should be able to start stacking 100s sometime in June.

So things are coming along, slowly but surely! I'm really glad I set these goals.

[Sibley]

Go you!

I joined a gym with the goal of not being a couch potato. I don't need to sweat, I just need to move. Even with my very easy "workouts" I am seeing some payoff. Really, as long as I can manage to not screw up my back through sheer inactivity, I'm fairly happy. I do not have your motivation.

[Fru-Gal]

This is awesome! I think I’m already at the minimum for level two. The only question for me would be the swim because I don’t know exactly how long that is. But I have done some open water distance swimming. I’m somebody who loves to swim but I’m not technically very good at it but I have tried to improve it over the years. And I know with swimming it’s all about technique.

Good luck! I love challenges and especially new challenges since I get easily bored If I’ve already done a thing, fitness-wise.

[wenchsenior]

This is awesome! I think I’m already at the minimum for level two. The only question for me would be the swim because I don’t know exactly how long that is. But I have done some open water distance swimming. I’m somebody who loves to swim but I’m not technically very good at it but I have tried to improve it over the years. And I know with swimming it’s all about technique.

Good luck! I love challenges and especially new challenges since I get easily bored If I’ve already done a thing, fitness-wise.

I'm SO envious of your level two pushups!

500 yards is 20 lengths of a standard rectangular pool that you would see at a high school.

***

Progress updates:

I'm comfortably jogging a slow mile and a quarter now.

I'm consistently swimming 200s now in less than 4 minutes, 10 seconds, so as I add more distance I'm on track to qualify for not only getting into Navy Seal training, but for actual Navy Seal deployment HA!.  Plenty of room to tweak my stroke more, still (my scissor kick is some weak sauce right now; kick generally being a weakness for me).

I briefly got very excited when I saw a video of a Seal doing a variant of the side stroke where he added a little dolphin kick after the scissor kick (during the glide), and what resulted was a bit of up and down motion through the water, with the dolphin kick adding a shallow 'dive' during the glide. It was very fast b/c it eliminates the teeny bit of slowdown during the glide (apparently bragging rights for active Navy Seals occur when you can swim the 500 in <8 minutes, which I think of as 'good freestyle time for my old self' :boggles:).  So I tried it with great enthusiasm, forgetting entirely that the Seal dude had a typically muscular (and thus dense) lower body, whereas I have a buoyant ass.  So, that did NOT work for me, the little dolphin kick just caused me to break the surface with my butt and heels. Illegal. 

So now I'm considering trying to swim all 500 yrds on my actual side (as opposed to the typical style where you are on your side for the pull/breath, but rotate onto your stomach for the glide).  I might be able to incorporate a little dolphin kick that way, but currently attempting it is mostly causing me to angle out of center in the lane.

[Sandi_k]

@wenchsenior - so inspiring to follow along!

And can I just say I LOL'd at your "buoyant ass" commentary. All I could think was "that would be a great band name" - because apparently I'm a 12 year old boy in my head. :-)

[wenchsenior]

Bad news: motivation for strength training and running has evaporated in the >100F heat over the last month.

Great news: I decided to quit screwing around on 200-yard training swims for the Combat Side Stroke, and instead just swim a baseline 500 yards at moderate pace to see where I was at in terms of energy and pace. And I killed it.

After learning the stroke in January and then futzing around with it for 6 months trying to tweak my version of it to optimal, I've figured out the best method for me (involves greatly reduced glide time, and not rotating to my stomach at all but staying on my side at all times, and slightly changing the timing of the kick).

My original goal for the year was to swim the 500 in 14 minutes or less, which is 2.50 minutes more than the maximum allowed to qualify for Navy Seal training.  But after training on 200s for a while, it was clear my pace was good enough set my standards higher, so I then aimed for that 12:30 mark.

The next goal would be to swim faster than the maximum allowed for actual Navy Seals who are trying to qualify for deployment contracts (10:30). And apparently (according to the Navy Seal reddit forum) bragging rights for the 500 CSS swim start at <9 minute times.

So...two days ago I swam my very first 500 yard CSS, not even pushing the pace, in 10:37!!

Very exciting. I'll be 'qualifying for deployment' within weeks, and aiming for the 'bragging rights' by next year LOL.

Now, to re-motivate myself on pushups :sad:

[wenchsenior]

I finally, FINALLY reached my level one running goal today!  I've had to train on the jogging sooooo slowly (only 2 runs per week, usually, or my hips and scoliosis ridden back act up), but I finally ran 1.5 miles in less than 17 1/2 minutes (just under 17 min, in fact). It's not a fast pace, but for an avowed non-runner with joint and back problems who hadn't run a step in 10 years, I. WILL. TAKE. IT.

[JupiterGreen]

I finally, FINALLY reached my level one running goal today!  I've had to train on the jogging sooooo slowly (only 2 runs per week, usually, or my hips and scoliosis ridden back act up), but I finally ran 1.5 miles in less than 17 1/2 minutes (just under 17 min, in fact). It's not a fast pace, but for an avowed non-runner with joint and back problems who hadn't run a step in 10 years, I. WILL. TAKE. IT.

Congratulations!

I'm really impressed with everyone in this thread. I need a new challenge so I'm going to jump on the bandwagon here and do this with y'all. I won't be able to do the swimming part right now but I'm going to shoot for the level 1 challenge.

[Fru-Gal]

That is a great pace!

[wenchsenior]

I finally, FINALLY reached my level one running goal today!  I've had to train on the jogging sooooo slowly (only 2 runs per week, usually, or my hips and scoliosis ridden back act up), but I finally ran 1.5 miles in less than 17 1/2 minutes (just under 17 min, in fact). It's not a fast pace, but for an avowed non-runner with joint and back problems who hadn't run a step in 10 years, I. WILL. TAKE. IT.

Congratulations!

I'm really impressed with everyone in this thread. I need a new challenge so I'm going to jump on the bandwagon here and do this with y'all. I won't be able to do the swimming part right now but I'm going to shoot for the level 1 challenge.

Welcome aboard!

[wenchsenior]

Linea_Norway's demonstration of admirable commitment in her own thread inspired me to go harder today.

I ran my first ever 5K in my entire life.

Dead average time of 37 minutes and a few ticks, but still I am pretty happy to have achieved that before my 52nd birthday. Also a good way to celebrate menopause (which btw I am LOVING now that the brutal hot flashes seem to be over).

My upper body goals got derailed by persistent irritated shoulder bursa this year, but I'm training different muscle groups, so maybe upper body can be more of a goal in 2023.

[oneday]

Congrats on the 5K!

[mm1970]

Linea_Norway's demonstration of admirable commitment in her own thread inspired me to go harder today.

I ran my first ever 5K in my entire life.

Dead average time of 37 minutes and a few ticks, but still I am pretty happy to have achieved that before my 52nd birthday. Also a good way to celebrate menopause (which btw I am LOVING now that the brutal hot flashes seem to be over).

My upper body goals got derailed by persistent irritated shoulder bursa this year, but I'm training different muscle groups, so maybe upper body can be more of a goal in 2023.

congrats on the 5k!  As it so happens, the 5k I ran 2 weeks ago was almost identical.  37:04.

[wenchsenior]

Linea_Norway's demonstration of admirable commitment in her own thread inspired me to go harder today.

I ran my first ever 5K in my entire life.

Dead average time of 37 minutes and a few ticks, but still I am pretty happy to have achieved that before my 52nd birthday. Also a good way to celebrate menopause (which btw I am LOVING now that the brutal hot flashes seem to be over).

My upper body goals got derailed by persistent irritated shoulder bursa this year, but I'm training different muscle groups, so maybe upper body can be more of a goal in 2023.

congrats on the 5k!  As it so happens, the 5k I ran 2 weeks ago was almost identical.  37:04.

CELEBRATE AVERAGENESS!

I managed to shave exactly 30 seconds off my time during my second attempt. But man, running in freezing conditions (which I rarely have to do) sucks balls. The phlegm, being too cold during warmup but still needing to strip off layers and tie them to myself while still running. Plus, it's been so gloomy and cloudy. Ugh.

I can't believe that I'm considering moving north for retirement. I LOVE SUN. Climate change is really screwing up all my long-term plans.

[wenchsenior]

So, I hate wind sprints.  I'm not built for sprinting, either. But it is apparent that in order to step up in running condition/speed I must start doing them at least once per week.

So my husband and I went out last evening, ran a solid paced mile, and then did a series of walk 1/8th, sprint 1/8th until I was so tired I could barely stand up.

As we were starting the final sprint, I watched my husband rocket away from me (again, though I was running as hard as I safely could) at a pace that would get him a sub 6 minute mile if he were able to train to sustain it. SO DAMN DEMORALIZING.

He's turning 61 today and has a bum knee.  Fucker.

LOL.

[wenchsenior]

I ran my first ever 'official' 5K race. It was run at night to enjoy Christmas lights. I've never run in a big group before (~1600 people yikes), so the shuffling for more than minute prior to getting to run, and then dealing with an obstacle course of other people was all new to me.

But the weather was perfect (mid 50s) and the run was pleasant...I'm really glad I did it, and pleased with myself for accomplishing it, given that I hadn't run a step in more than 10 years this time last year.

[mm1970]

So, I hate wind sprints.  I'm not built for sprinting, either. But it is apparent that in order to step up in running condition/speed I must start doing them at least once per week.

So my husband and I went out last evening, ran a solid paced mile, and then did a series of walk 1/8th, sprint 1/8th until I was so tired I could barely stand up.

As we were starting the final sprint, I watched my husband rocket away from me (again, though I was running as hard as I safely could) at a pace that would get him a sub 6 minute mile if he were able to train to sustain it. SO DAMN DEMORALIZING.

He's turning 61 today and has a bum knee.  Fucker.

LOL.

Men suck.  I love sprinting, but alas, I have big thighs - so of course I love sprinting.  Every couple of weeks I do 20 to 30 sec sprints (with 1 minute walk in between), and my peak speed last week was 5:36, but generally I was around 6-6:30.  On the flip side, my 5k pace is 12:00 ish.

I'm really glad I did it, and pleased with myself for accomplishing it, given that I hadn't run a step in more than 10 years this time last year.

Go YOU

[wenchsenior]

So, I hate wind sprints.  I'm not built for sprinting, either. But it is apparent that in order to step up in running condition/speed I must start doing them at least once per week.

So my husband and I went out last evening, ran a solid paced mile, and then did a series of walk 1/8th, sprint 1/8th until I was so tired I could barely stand up.

As we were starting the final sprint, I watched my husband rocket away from me (again, though I was running as hard as I safely could) at a pace that would get him a sub 6 minute mile if he were able to train to sustain it. SO DAMN DEMORALIZING.

He's turning 61 today and has a bum knee.  Fucker.

LOL.

Men suck.  I love sprinting, but alas, I have big thighs - so of course I love sprinting.  Every couple of weeks I do 20 to 30 sec sprints (with 1 minute walk in between), and my peak speed last week was 5:36, but generally I was around 6-6:30.  On the flip side, my 5k pace is 12:00 ish.


Indeed.

OMG, that is a fantastic 5K pace, though.  One of my friends, who is a year older than me, also took up running in her early 50s after hating it for decades, and she's been running about 9 months ahead of me in terms of time progression. She just got her first sub 30 minute 5K (my third attempt at running the distance got me to about 35:30). So, I'm just aiming for a sub-30 and your pace seems mindblowing to me. But I have twig thighs and almost no glutes, so...everything that involves running fast seems out of reach.

[wenchsenior]

So, this has been a pretty excellent year overall, with 4 of my original 6 goals met or exceeded (planks, situps, swimming, running).

I had to abandon the  2 upper body goals b/c of chronic shoulder impingement.

But even so, it was a tremendously satisfying year and I was also able to resume real hiking on challenging terrain, which had not been possible for several years prior due to chronic injury.

One thing I did find, which was not surprising given my history of rheumatological/soft tissue problems, is that I remain very prone to injury when exercising. My shoulder is an example of this.

So for 2023, my plan is to focus less on further improvement of my original goals, and more on shifting to some sort of intense focus on overall physical therapy for joints, to attempt very slow overall strength training. I clearly need to do about an hour per day of pure PT type stuff for both shoulders and both hips. Beyond that, I'm not quite sure how to set specific goals...perhaps I should plan to meet 'time spent' goals for strength training as opposed to 'number of reps' type approach.

[Fru-Gal]

Yeah shoulders are just so touchy. Mine has been acting up since (I think) my chest press weight went higher. So I’m being very careful with it. It’s not injured yet, it’s just *about to be injured* if I don’t treat it right.

I’ve been very casual with weight lifting this go round and I think it’s paying off. Really enjoying it while seeing major strength gains. All the science is confusing but I think there is more evidence now for doing many mild sessions vs doing fewer massive sets to failure.

I have to constantly switch motivations. My Garmin watch motivated me for months, then I finally got tired of it. Though now that I haven’t done any of the challenges for a while I may get motivated by one again. Races and events motivate me a lot too.

[cleverscreenname]

Congrats! Your success is awesome, I was on the edge of my seat reading this and am motivated to carefully improve my own fitness.