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Thinking of joining a local PD, they're hiring now.

So if I do my workouts asap will ramp up.
Need a 12:29 1.5 mile and like 38 sit ups in 1 minute etc.  The push ups are easy so not worried.

My current mile pace is too slow, want to get it down from 8:30 to 7:30 or 6:50 on a treadmill.

Realistically depending on my score id have maybe til after winter to get ready which i think is plenty of time.

3 mile run in a little less than 36 mins

Felt easy cardio wise but my lower back started acting up, not bad but if I went longer it would have.

I feel good about the paces I have set as a good starting week.

Push ups: 3 rounds of high incline, low incline and floor, idk how many reps

Sit ups: I did 20 and abs cramped lol oh well, I have 5 months to get good at them

ya man, if you've noticed I even break up my longer runs alot lately.. imho, it's safer. So instead of 10 miles non stop, breaking it up various ways gives you the same work but perhaps less overuse, ie: (these don't add up exactly)
- 4 x 2 miles with 0.5 walk in between
- 3 x 3 miles with 0.5 walk in between
- 9 x 1 miles with 0.25 walk in between

so the point here is, even for me 5 miles non-stop can create more fatigue than if I split that up. If i'm feeling a bit wrecked, I definitely feel it takes it's toll. Walking in between sets (diced up) feels really good to me. Also feels more natural tbh.

So for you, cutting it back to 3 seems like a smart move, but you can also experiment with something like this eventually:
- 3 miles run, 1 mile walk, 1 mile run
- 3 x 1.5 mile run, light 0.5 mi walk in between each set

etc.. so if you wanted to get that 5 miles worth of work in on some days, don't be afraid of splitting/dicing it up is all i'm saying.. work is work, it has a slightly different training effect when you slice it up but it could be a little safer by allowing for some recovery etc.

peace!

True that, I will do something like that eventually when I get to a lower body weight, or maybe after a month of consistent running. 

I might take another job for the time being, if I do then I might just invest in a treadmill for my house and just focus on running and bw stuff that I can do here.  Especially in the winter time when I wont feel like driving in shit weather just to run for an hour.   

Yesterday was 2 miles at 5.9 first mile and 6mph second mile. 

Since I did that and today is only 1.5 miles I think I want to go for 6.5mph

1 mile run

started at 7.5 mph, then went to like 7.8mph and jacked it up towards the end to make up for the time it takes the treadmill to get up and going which is like a 10 second loss. 

7:59 minute mile on 1% incline

walk 2 miles

then i did some light squats, 135-165-185 for like sets of 10

I did a semi proper warm up which is more than what i usually do which is none.  I felt way better running and my squats felt a lot better, along with some sumo stance db deadlift holds to stretch out my hips

I'm working an overnight tonight so I will go to the gym, hit up a full bod workout, quick one consisting of machines and a barbell OH Press and go for a long walk afterwards, sunday is another walk day with some bw movements. 

Next week I am training at work so I might just run in their gym after work, if not then I will go to the gym after work and just go for my runs, id like to do it outside but its going to rain the majority of the week.  Its 3 weeks of training, idk if its 3 consistent weeks but i dont want to do too much weights because i dont want to accidentally fuck myself up and miss out on my training at work.

So I'm doing overnight shifts and today at 10 i have an interview at 10 so i wont be running. 

3 mile run at 5.4 mph, easy just boring

low energy Eric today it not lack of sleep but lack of food.  I don't eat a lot on midnights so ill have to change that.

or maybe use it as an opportunity to shed a few pounds? calories are cumulative over the course of the week, if you have a few less on some days and then maintenance on other days you'll start losing weight.

I'll do 5.6 MPh today for 2.5 miles

I'll see how I feel afterwards, might hit 1 exercise per body part.