Notes
Capacity Screening Day
Side plank.............>120sec ea, excellent
hamstring bridge...24 reps ea, satisfactory
push-ups...............31, satisfactory
double leg hold.....50sec, poor
calf raises.............40 ea, excellent
This had a couple surprises. The hamstring bridges were super tough. You had to put your foot on a chair instead of on the ground. Much, much harder than regular bridges and way more hamstring activation. My hamstrings are still super sore.
Push-ups, I did about what I expected, but an excellent score was 40+! How many runners do you know that can do 40+ push-ups at once? Also, it was at a one second up, one second down cadence. I felt like I was doing push-up sprints.
Double leg hold, thought would be easy, maybe it was, but I didn't think I was doing it right. It said to hold abs so that lower back only had enough space under it to just fit my fingers. As soon as my feet came off the ground, that space widened enough so that I could fit my fingers x2. Not a huge difference but enough to make me think it's a fail. But I couldn't hold the single finger depth for any period of time, making me think I was being too critical of how much space I needed? If that was the case, I could hold the position I was in for quite a while. Maybe I mark this one down as satisfactory for the purposes of making my strength plan.
So yep, next step is strength planning, now that I have my capacity and movement screening results. Will really get rev'd up with it in my next running block, from December to Cheap Marathon.