Road to the Retake (VO2)

[drewsy64]

Just keeping people (and myself) up to date with the fitness progress. Have to retake the VO2 test on January 8. Took it in October and only had a VO2 of 40.4. Department requires a 42.5. Been working on my distance and time over the past month and half give or take. Ran what boiled down to a 5k on Saturday in 27:11, by far not a great pace (shooting for 8 min. miles) And today I ran 2 miles in 16:20. I know I could have gone faster, but I was trying to hold down some breakfast . The route I run has some nice inclines to it, so it's not all flat which I think helps.
Since i'm under a month from the test, would it be wise to include more windsprint-type running on the days off? Like, run ~2-3 miles every other day, and some sort of decent length sprints on the days off? I desperately want to kick this tests' *** next month, so I'm looking for some advice. Anything helps, people, and I thank you for anything you can give me.

Stay Safe,

Drewsy

[drewsy64]

4 miles yesterday in 35 minutes. Still aiming for consistent, back to back 8 minute miles. First two miles are fine at about 8-8:30, then it starts lagging. Obviously it's from me not being in 'tip top' shape yet. Funny thing, my pinky toes fall asleep after about 2.5 miles. I'm assuming that it's because of my shoes (I bought them at a running specialty shop). Anyone ever have a problem with this?

[Grift]

Never had the toes falling asleep thing...you should ask the running store about it since they sold you the shoes.

Current wisdom about increasing your VO2 max suggests integrating intervals into your workout. But not short ones (e.g. windsprints)

Here's one workout I found online...

http://www.brianmac.demon.co.uk/vo2max.htm

The gist of it is that you run full out for 3-5 minutes, depending on the workout, measure the distance, slow your pace, rinse, and repeat.

(note, interval workouts may not be conducive to keeping down your breakfast! :D )

Here's another one.

http://www.runningtimes.com/rt/artic...nt.asp?id=9001

Good luck! You can find many more by doing an internet search for thing such as "Increasing VO2 max workout" and "interval training running" and things like that.

Intervals intervals intervals...

[drewsy64]

(note, interval workouts may not be conducive to keeping down your breakfast! :D )

LOL! Yeah, I usually don't eat before I run to solve this problem. Do you think that three weeks using these interval programs mixed in with regular 2-3 mile runs will improve my VO2? I'm thinking that it will help, but I don't want my running distances to suffer. Also, do you think running every day (some sort of running) will help or hurt me? Thanks for the advice and links, I'll give them a whirl tomorrow.

[Grift]

I couldn't give you a timeline as everyone responds differently. Personally? When I'm trying to get in good cardio shape I run as many days a week as I can without hurting myself. Watch your shins and your knees. And some people have ankle problems.

As far as increasing your V02 levels in a realtively short time period, I can't really tell you. All I know is that intervals are good for you. :D I'd check online, do a few searches for V02 increasing workouts and see what works for you. Obviously this is more longterm stuff, but starting today means you have three weeks under your belt for your next test.

[drewsy64]

Thanks for the replies. I basically feel that I CAN pass this test. I'm not one for excuses (even if I do post them :eek: ) but the first time I took the test, I wasn't up to par, and thus, I failed. I can accept this fact, and I've learned from it. This time, I know I have EVERYTHING to lose. If I fail, I'm done here for two years, have to restart all steps, and basically will feel like a failure. I have tons of motivation to pass this such as: going back to my current crappy job, people telling me I can't and shouldn't do this, having to face officers that I know here and telling them that I failed...AGAIN, among others.
I know what I'm up against now, know what the test entails, and how long I need to 'suffer' for the job that I desperately want. I'm keeping the faith, and know that I can do this. I can't wait for the retake, and hopefully the Academy in June/July.
I'll keep updating this thread as I move along.

Thanks,

Drewsy

[drewsy64]

Grift, thanks for the advice. Did some interval training today durning my run. I'd get going at a steady pace for a couple of minutes, then do a burst for about 2-3 minutes, then back down to a jog. I'll tell you, it sucked!! I can easily see how this will build up alot of wind for you, as I was sucking it in big time. I did 3.5 miles total today, and I'm going to try and do a little tomorrow as well. I'm thinking maybe a nice, easy, two miler.
Three weeks to the day, I'm back on the treadmill.

[drewsy64]

3 miles in 25 minutes today, then two quarter mile 'sprints' at the end. Felt like crap towards the end of the run, and I'm assuming that it's because I didn't eat anything at all before I ran. Stupid me, I know.

[drewsy64]

Three runs over the Holidays, including the one today. First was a 3.5 miler, just to run. Second was at a regional campus near my parents home. I went 1.25 in 11:10, and it was a tough course. The first .25 is very slightly uphill, followed by .5 downhill. Then at the bottom, I turned around and ran the last .5 up a VERY steep hill. I tried to breath just out of my mouth like you do for the VO2, and it was even worse. Today wasn't so good, as the weather has FINALLY turned cold, and made it a little harder for me to breath. Cut the run short at 2 miles, and added a couple of minute long uphill sprints at the end.

12 days.

[Roger Dat]

Keep up the good work, I failed my first agility exam years ago and really had to gear up and train. If you work hard and believe you can do it, it can be done!

[sleepless]

Funny thing, my pinky toes fall asleep after about 2.5 miles. I'm assuming that it's because of my shoes (I bought them at a running specialty shop). Anyone ever have a problem with this?

There are a few reasons, two simplest ones (easy to correct) are: 1. your laces were laced too tight 2. your shoes have toe box that is too small for you. Solution to the first one is obvious. As for the second one – visit a specialized running shoes store, bring your old shoes and ask them to fit you with another pair.

[drewsy64]

Not much new on the running front. Ran 3 miles Friday, Sunday, and nothing Mon. or Tues. Went for 2.5 today in 20 minutes with two one-minute 'sprints' at the end.

I do have a question for the fitness gurus out there. I have my retest on Monday the 8th, which leaves me four days. I'm thinking of running Thurs, Friday, and taking Sat, and Sun off. Is that a good idea, or should I take Thurs. off and run Saturday? I'm just wanting to have enough rest for the test. Again, any help/advice would be greatly appreciated.


Thanks.