Trying to get back in the sadle.

[drewsy64]

I'm trying to get my fat @ss back into shape after a couple of month laziness streak. Went out and ran 1.5 in just under 13mins. I sure felt like crap at the end, but I know I need to get ready for whatever academy (hopefully) accepts me. What distances should I aim for? I know in typical academies, recruits do PT runs of around 5 miles, and that's usually after building up, correct? I just need a sort of goal to shoot for over the next few months. Also, what kind of time are these runs done in? Thanks, all, who choose to reply. (if there are any )

[LA5150]

I can only speak for the academy that I went thru, but.....

You should be able to run 3-5 miles a day, or every other day, at a quick pace (better than a 10 minute mile, at the very slowest).

If you come in not being able to run at least 3 miles at a good pace, you will quickly fall out and come to the attention of the PT staff. And THAT is never a good thing! :eek:

[drewsy64]

Ha, I know not to (try) and get the attention of the PT instructors. My goal is to be able to run at least 5 miles at 8min/mile. I'm a long-*** way from there, but that would be the goal.

[Roger Dat]

I needed to get in shape really quick when I took my first agility, I alternated 1.5 mile run as fast as I could with some sprints on the following day. Improved my times tremendously and quick, let me know if you want an idea for some schedules to try

[JoetheGI]

Focus more on time than distance.

20 minutes is generally the minimum amount of time needed to get a good training effect.

Monitoring you heart rate is the best technique to use to insure you are training at the appropriate level, and also to assess improvements. You will want to determine your max heart rate for your age, and a good target heart rate for your current and future fitness levels. Do a search on google, or check out some running web sites and you can find out how.

Vary your training plan to get better results for leg strength and endurance, and cardiovascular endurance. My running program consists of interval runs, interval runs with kit (armor, weapon, etc) hill or stair runs, sprints, and ye olde fashioned long slow run. I run a minimum of 20 minutes, but try not to go over 40 or so, 3-5 times a week. In between do time trials at the distance you will be required to run for your test, and keep track of your times to note improvements.

Running, and cardio fitness in general, has benefits outside of just being able to run. A strong cardio system means your heart doesn't have to work as hard to do its job, and you will recover faster after being winded or stressed, both of which are beneficial should you have to manhandle someone, or take a shot under duress. Good cardio fitness is a benefit to both, your profession, and your personal life.

[drewsy64]

Thanks for the information, guys. I was doing very well with my distance running, but was sent overseas to play in NFLEurope. To say the least, I had to nix the distance for more windsprints, and I lost alot of what I had built up. I'm going to get back into running stairs and distance this week. Not looking forward to the stairs, as I know how sore I'm going to be the next day.:mad:

[Sole]

Well, you talk about running and sport but you don't mention maybe a different staple diet. I'm on the 'Glycemic Load' at the moment for the build up of energy for my Swimming in competition. It helps get your metabolism in the right swing of digesting not storing for fat. Doing this, most people drop pounds. Its worth a try, I found i can train (Swimming, Biking, Running, Table Tennis) for a longer amount of time. Its easy to buy books on it in book shops or in libraries.

Sole

[drewsy64]

Think you could give me some book names for this type of thing? I'm about 245lbs. right now, and I'm ready to shed some of this weight. I played ball in college, and now that I'm done, the excess weight isn't needed. I'd like to get down to about 220 or so. Thanks in advance.

[Sole]

The book me and my relatives like using is called 'The Holford Low-GL Diet' ISBN number '0-7499-2543-4'. The book can be found pretty much anywhere i think if your stuck on finding it, amazon.com is always a good site.

http://www.amazon.com/Holford-Low-GL...e=UTF8&s=books

Good Luck

[ILikeCheescake]

Bench-press works nice too.


If you can do bench, or a chest workout in general, twice a week you should see great gains.

dont get crazy on the number of exercises though. you are going for functional strength, not body-building status.

I would do push-ups for warm up, then 3 or 4 sets of bench to failure (failing at around 8-12 reps). then maybe incline bench for 3 sets, then flys. Three exercises is fine if you push yourself. You can skip flys or alternate them with decline bench.

I try to bump my endurance with weights as well. so ill do say, chest and bi and superset them.

1. Bench
2. directly to straight bar curls with no break
3. ab exercise with no break
4. 30-60 seconds rest (lower the better)
5. repeat 3 or 4 times.
6. do this with two more groups of exercises, 3 times each.

i generally do the above (with variations) then
1. incline bench
2. inner grip curls
3. different ab exercise

1. flys (or cable pushdowns)
2. alt dumbell hammer curls
3. forearm exercise

thats it. 3 groups 3 times each (except for the first group, which I do four)

i generally do chest/bi, back/tri, legs/shoulders this way. I get super workouts and spend no more than 45 min in the gym. I divide the groups up like this because its basically a big muscle and small muscle group and you generally don't use both muscles on the same exercise (not much bi in bench for example). You don't wear down the little muscle and by the time you finish the 2 or 3 exercises in a set, you are almost recovered enough to start over.

if you don't have accesss to weights, get a chair and try this.

pushups, then directly to tricep 'dips' (using the chair and putting your feet on a table), then sit ups. I'd highly recommend something to work your lower back though. Doing all that ab work with no lower back exercises is asking for trouble. I do dead lifts with weights, or reverse situps without.

That was probably a little more info than you were looking for, but I blame the coffee.
anyways, you are kickin some butt, keep at it.

[ILikeCheescake]

haha, wow the coffee. I totally posted that last post in the wrong thread, but ill leave it for amusement factor

[drewsy64]

Thanks for all the replys. Went on a run for time yesterday, went 20 minutes non stop and covered 2.2 miles. Felt pretty good after it, but a little sore today. I'm taking the day off from running today, and did alot of abs and pushups. Tomorrow, I'm going to go on that same running route, and if I feel up to it, I'm going to try and add a half mile to the end of it. I'll keep everyone posted on the progress.

[drewsy64]

Piss poor day today. Went out feeling great, and a little over a mile out, I just bonked. Started getting stiches in the side, and my legs felt like jelly. After that, I walked/ran the rest of the way back. I guess maybe I'm shooting a little too high too quick? Disappointed, nonetheless.

[drewsy64]

Went out yesterday and made it 25minutes. I think it was around 2.5 miles. Felt great about it, though.

[drewsy64]

Good night, tonight. Mapped out my run on Gmaps Pedometer, found that I ran 3.6 miles in 35 Mins. Pretty good for me, I think. Probably not where I need to be, but I'm happy with it.