Summer Fitness Goals

I’m happy to be on summer break now after finishing up my first year back in college. I’ve studied hard and worked hard now it is time to play hard.

End of spring semester 1-RMs:


  • Bench Press: 85#
  • Bent Over Rows: 75#
  • Deadlift: 115#
  • Squat: 115#


  • Arm Curls: 25#
  • Arm Extension: 30#
  • Shoulder Shrug: 45#

Stacked Machines:

  • Leg Press: 250# (x.707 = 176.75)
  • Calf Press: 250# (176.75)
  • Leg Extension: 155#
  • Seated Leg Curls: 155#
  • Hip Abduction: 215#
  • Hip Adduction: 215#
  • Chest Press: 125#
  • Overhead Press: 95#
  • Lateral Pull Down: 106.6#
  • Seated Rows: 95#

Plank: 2 min Push ups to max: 33 Sit ups: 105 in 1 min Pull ups: 3 (haven’t tried in about a year so prob 0)

Current Measurements:

  • Neck: 13″
  • Shoulders: 42″
  • Chest: 37″
  • Biceps: 11″
  • Waist: 35″
  • Hips: 39″
  • Thigh: 23.5″
  • Calf: 14.5″

Height: 5′ 4″ = 64″ Weight: 149.5# BMI: 25.7 Body Fat %: 26.5%

I want to get down to my ideal running weight and build strong, lean muscle mass. I have done some reading and calculating. My goal is for a body fat percent of 13%, it’s right in the middle of my range (low 10-16 high), which means my ideal weight for racing is 127# so I need to loose about 22# of fat. This number is really arbitrary since the important aspect of this goal is to cut fat and gain muscle. I want to use the summer to get a jump start on this goal and am not necessarily looking to loose all of this weight in 3 months (that’s about 2# a week).
optimal racing weights

I want to really work on my racing pace over the summer, Right now my 5K race pace has been about 10-11 min/mi, I haven’t really done a 10K race officially but I’ve run the 5+ miler fun run in 50min which is a 9:48 min/mi pace and I ran the Pittsburgh marathon relay this month my leg = 6.2 miles with my time/ pace being 1hr 9min/ 11:16min per mi, my best PR for the half is 2:15 which is a 10:18 min/mi, I’ve only done one full since I’ve started running and I finished just over 6 hours with about a 14+ min/mi pace. My race pace goals are as such —> 5K: 25min (about an 8 min/mi pace) 10K: 50-55min (less than 9 min/mi pace) Half Marathon: 2 hours (9:10 min/mi pace) Full Marathon: 4:22 (about a 10 min/mi pace).

I’m already signed up for a couple 5Ks and a 10K for the summer and fall + True Runner hosts weekly fun runs and monthly happy hour runs that are free and include great hill work. I want to get more serious about my running. I do well with each race and hit my goals but I think running for so many years has made me take my training for granted and even get a little lazy about it. I stay pretty active year round doing a variety of activities (climbing, biking, walking, lifting etc.) but I want to include more running. I also want to have fun with them and include words/ drawing out pics during my runs!

In addition to running I want get a lot miles in on my bike and swim practice. Another fitness goal is to get myself ready to fully complete the Pittsburgh Triathlon. Last year I participated in my first triathlon but was unable to finish the swimming portion; I completed the bike and running parts though. I won’t be going on my annual summer bike trip (DC to Pgh tour) so I want to make sure I get in long rides. I’m also hopeful to get in a couple day trips maybe even a weekend trip riding on the GAP to Ohio Pyle and back.

I think that covers my cardio based workouts and event training so moving on to lifting. My main focus will be heavy free weight exercises using the bench press, bent over row, deadlifting and squats as my core lifts. I want to be able to lift at least my body weight but since I have goals to loose some of that, it’s a relative number so I’m going with 150# initially then working my way up. The last couple months have been pretty rough on me and I hadn’t been in the gym lifting like I wanted so I have some catching up to do. I have promising job interviews coming up (wish my luck) and so I have to make extra sure that I make time to train/ exercise.



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