[fzpmbh]

Howdy all,

I'd like to lay out what I'm currently doing in preparation for SFAS. I welcome and encourage feedback because I'm 38, not getting any younger, and am going to channel my efforts at simply preparing as best as I can.

Monday:
Full Free Weight Workout: Chest and Bicep
1-2 mile swim, freestyle, taking a 1 minute break usually every 1/2 mile

Tuesday:
Workout: Pushups, situps, full array crazy abs, pull-ups (with 2x5lb ankle weights)
Interval run: 12 iterations of 800m @ 6:15 pace with 400m cool down. This also includes a 1 mile warmup and 1 mile cooldown run.

Wednesday:
Full Free Weight Workout: Legs and Tricep

Thursday:
Workout: Pushups, situps, full array crazy abs, pull-ups (no weights)
Long Run: 12-20 miles depending on time and how I feel. (I am also training for marathons). My average is around 8 min/mile.

Friday:
Full Free Weight Workout: Back and shoulders

Saturday:
Rest

Sunday:
12-15 mile ruck with 47 lbs plus water, this equals about 53 lbs. My average for a 12 miler is 2:28 on a cross-country course.

I appreciate feedback,
Chris