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post #1 of 51 (permalink) Old 02-09-2010, 09:40 PM Thread Starter
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running guidance needed

Hi guys. I was kind of hoping someone would be able to help me out with a situation I have. I have a running test in about 2-3 weeks - 1.5 mi and a 300 sprint. The way I was approaching it by far was running on a treadmill since the weather is kinda crappy. I did it ones outside but I thought my lungs were burned the hell out of. In any case, I feel like I hit platoe and can't do nothing with it. The situation is aggravated by the fact that I'm supposed to be under 12 min while I'm at 14-ish now. Doesn't makes any difference what I do I can't go any faster. Any suggestions?
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post #2 of 51 (permalink) Old 02-09-2010, 09:54 PM
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do it the honorable way


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post #3 of 51 (permalink) Old 02-09-2010, 10:34 PM Thread Starter
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do it the honorable way

That would be a bit different goal to go after
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post #4 of 51 (permalink) Old 02-09-2010, 10:45 PM
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are you overweight?

I'm not one of those liberals that jogs 5 miles every morning. so i'll just go by my experience.


if your overweight, its going to take time to get to 12. Or do you just feel tired? Is your breathing okay? diaphram not hurting?


If i had to do 1.5. I would just jog it at a fast pace, and you gotta keep going even if your legs are tired and weak. You cant give up on it.


Treadmill is fake running. So you need to jog longer than 14 minutes to get real world training.


You need to sleep 8-10 hours. And eat good food. High in carbs, calories and protein.



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post #5 of 51 (permalink) Old 02-09-2010, 10:48 PM
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2-3 weeks is not enough time to prep your body. keep doing your practice runs. you can take precautions like watching what you eat and easing off on smoking and drinking until then. don't over do it with the diet and work out. your body might react negatively if you take it to the extreme.

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post #6 of 51 (permalink) Old 02-09-2010, 11:00 PM
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Not sure what your weekly miles.... 6 mls/wk? You'll need to build up stamina on a long run so that the shorter distances can be done faster.

Dropping a few pounds will help make a difference on your time too....

If you want to simulate road running you need to set the treadmill on a 2.0 incline to you won't get beat on the road when summer comes around.

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post #7 of 51 (permalink) Old 02-09-2010, 11:00 PM
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i had to do a 1.5 mile run recently when applying at a pd, im not overweight, but cardio isnt the greatest as i was obese in highschool and got a free ticket out of running.

anyways i double down the last 2 weeks before the test making sure to run at least 1.5-2.5 miles 5 days a week, timing my self and would always come up at 13ish minutes.

before the test rest for 48 hours as to let the body fully recover, eat a good breakfast (actual food/healthy and protien) warmed up and ofcourse some caffiene before the test and ran a 10.59, just train dont stop pushing yourself further, and push anythought of pain and surrender out of your mind. your biggest road block of all will be your mind.
Hope that was some help

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post #8 of 51 (permalink) Old 02-10-2010, 12:50 AM
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Try some pre workout drinks like n.o. xplode, its ment for working out but it might give you an xtra push for running who knows but worth a try

Never ride faster than your guardian angel can fly
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post #9 of 51 (permalink) Old 02-10-2010, 04:54 AM
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First, what is the limiting factor?
Are you unable to maintain the pace of 1.5 mile in 12 minutes?
Meaning, you lack the endurance to keep pace.

Or can you physically not go any faster.
Meaning, you are limited by what your body can do.

Do you run with a Heart monitor?
If you don't, you should consider it.

If endurance is your issue...
Week one, run .5 miles on Mon and Wed.
On Friday run 1. mile.

Week two, run .75 Mon and Wed, and 1.5 Firday.

If speed is your issue...
*Intervals*!
Week one, Mon 1. mile.
Tues, 2. Miles. After .5 miles, sprint for 100m X3 sets. Finish the run at a slower pace then warm up.
Wed, 1 mile.
Thur off.
Friday .5 mile warmup, 1.5 mile at anaerobic pace.

Week two, Mon 2. miles.
Tues, 3. Miles. After .5 miles, sprint for 200m X4 sets. Finish the run at a slower pace then warm up.
Wed, 1 mile.
Thur off.
Friday .5 mile warmup, 1.5 mile at anaerobic pace.

In any case, running OFF the treadmill will provide different results.
Your current pace is about 9.16 mins/mile so any of these works outs will only take 18 mins.
Depending on how important this test is.
Suck it up and push harder.

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post #10 of 51 (permalink) Old 02-10-2010, 05:21 AM
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post #11 of 51 (permalink) Old 02-10-2010, 07:30 AM
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Quote:
Originally Posted by logonowicz View Post
Try some pre workout drinks like n.o. xplode, its ment for working out but it might give you an xtra push for running who knows but worth a try
Ive done that too, Nitric oxide (i suggest betanox you can get it at vitaminshoppe) works like a charm, Id suggest only do it if you [U]need[U]that little extra boost. you may feel a bit tingly and itchy but thats the stuff working. I suggest if you do though only do it on the day of the run, otherwise the actuall results of your training may be clouded. if you choose not to take it on said day.

Everyone needs a healthy way to relax, mine Church, and two wheels, a stretch of winding road, and a pipe loud enough to give me headaches and make squirrels explode. (Fixed curtousey of PWRMAD)

Nothing is impossible the second we say ill try your already admiting you can be defeated, and the second you say i cant or its to hard youve already failed.
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post #12 of 51 (permalink) Old 02-10-2010, 08:19 AM
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Quote:
Originally Posted by 60mg View Post
Hi guys. I was kind of hoping someone would be able to help me out with a situation I have. I have a running test in about 2-3 weeks - 1.5 mi and a 300 sprint. The way I was approaching it by far was running on a treadmill since the weather is kinda crappy. I did it ones outside but I thought my lungs were burned the hell out of. In any case, I feel like I hit platoe and can't do nothing with it. The situation is aggravated by the fact that I'm supposed to be under 12 min while I'm at 14-ish now. Doesn't makes any difference what I do I can't go any faster. Any suggestions?
Platou = intervals. It's the only way to get out of it. Run 3 miles at normal pace and then crank it up and do 3 sprints 1/4 mile each with a 1/4 rest. Then go back down to normal pace to cool down. Do that once or twice a week. Before the test rest for 2 days, then run a very light mile the day before and do some stretching. Fuel up properly and you should be good to go.

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post #13 of 51 (permalink) Old 02-10-2010, 01:45 PM Thread Starter
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the problem is my lungs. I have to make 3-4 stops 15-20 sec each in the process to catch my breath. back and legs start bothering at the end but i can handle that. I started thinking that i'm running wrong (like I'm doing more work that is really needed) or/and my shoes are crap. I just ordered New Ballance running shoes with Motion Control souls. Other than that, I'll use what you guys said. Hope it works. The 1.5 comes as a wrap for situps-300 sprint-pushups combination, it should be fun Thanx again. Any advise is greatly appreciated.

Last edited by 60mg; 02-10-2010 at 05:44 PM.
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post #14 of 51 (permalink) Old 02-10-2010, 02:02 PM
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Maybe you just arent cutout for the job you are seeking? At least not right now. Take the test and if you dont make it, train harder/smarter and take it again.
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post #15 of 51 (permalink) Old 02-10-2010, 02:33 PM
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post #16 of 51 (permalink) Old 02-10-2010, 05:09 PM Thread Starter
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Quote:
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Maybe you just arent cutout for the job you are seeking? At least not right now.
Maybe yes, maybe no, but I guess I'll see it on the test day in any case, it'll be a nice challenge.
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post #17 of 51 (permalink) Old 02-10-2010, 11:02 PM
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How long have you been training for this?
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post #18 of 51 (permalink) Old 02-11-2010, 12:13 AM Thread Starter
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How long have you been training for this?
about a month now. why?
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post #19 of 51 (permalink) Old 02-11-2010, 01:08 AM
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you breathing in your nose out your mouth?

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post #20 of 51 (permalink) Old 02-11-2010, 01:46 AM
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about a month now. why?
yeah you're fucked...probably don't have enough time to cut another 2 minutes.
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post #21 of 51 (permalink) Old 02-11-2010, 09:03 AM
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Maybe yes, maybe no, but I guess I'll see it on the test day in any case, it'll be a nice challenge.
Good luck and give it your all!
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post #22 of 51 (permalink) Old 02-11-2010, 09:18 AM
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Quote:
Originally Posted by 60mg View Post
Hi guys. I was kind of hoping someone would be able to help me out with a situation I have. I have a running test in about 2-3 weeks - 1.5 mi and a 300 sprint. The way I was approaching it by far was running on a treadmill since the weather is kinda crappy. I did it ones outside but I thought my lungs were burned the hell out of. In any case, I feel like I hit platoe and can't do nothing with it. The situation is aggravated by the fact that I'm supposed to be under 12 min while I'm at 14-ish now. Doesn't makes any difference what I do I can't go any faster. Any suggestions?
there is only 1 thing to do in a problem like this.

upgrade!!





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post #23 of 51 (permalink) Old 02-11-2010, 11:02 AM
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there is only 1 thing to do in a problem like this.

upgrade!!

ha!!! I have these shoes and love them!!

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post #24 of 51 (permalink) Old 02-11-2010, 04:00 PM Thread Starter
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Quote:
Originally Posted by logonowicz View Post
you breathing in your nose out your mouth?
start nose in -nose out, then nose in - mouth out, then mouth in - mouth out (it didn't come out right ). hard, but after a while kinda get in the rithm so it becomes a bit easier. Nonetheless those stops kill my time.
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post #25 of 51 (permalink) Old 02-12-2010, 02:57 AM
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You can try swimming it helps your cardiovascular system a ton

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post #26 of 51 (permalink) Old 03-24-2010, 09:16 PM Thread Starter
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Quote:
Originally Posted by streetracin1820 View Post
Ive done that too, Nitric oxide (i suggest betanox you can get it at vitaminshoppe) works like a charm, Id suggest only do it if you [U]need[U]that little extra boost. you may feel a bit tingly and itchy but thats the stuff working. I suggest if you do though only do it on the day of the run, otherwise the actuall results of your training may be clouded. if you choose not to take it on said day.
I got extremely lucky - my test day is sometime in May now, so I got a very nice extension. I'm at 12.20 right now but as a single run. I'm extending it little by little and my liver hates me soooo baaad but it's getting a bit easier every time. Running treadmill at 4.0-5.0 incline when weather is crap to run outside. Muscles apparently are in better shape than I thought they are but breathing is still my problem. Sweating my weight out by different methods - 5lb since my last post (at 179 now). It looks like I got it running better at double in - double out rate (half inhale, half inhale, half exhale, half exhale / per step) but I guess it takes more time than I'm expecting.

In any case, I was wondering about those supplements 'coz there's sh..t load of those. So far I'm using Pro Complex by Optimum Nutrition but that's about it. Is there something that I'm missing (other than the one for The Day )
Thanks a lot again for any input
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post #27 of 51 (permalink) Old 03-24-2010, 09:32 PM
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nitric oxide is bullshit, don't bother with it.
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post #28 of 51 (permalink) Old 03-25-2010, 01:25 PM Thread Starter
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how about the rest of them then?
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post #29 of 51 (permalink) Old 03-25-2010, 01:40 PM
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Good thing it got pushed back. I was also going to recommend interval training. I would have started doing 400m repeats. Run a lap, walk a lap. Kill 2 birds with one stone. Get your 300m (who runs a 300m) times down and improve your endurance.
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post #30 of 51 (permalink) Old 03-25-2010, 01:50 PM
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Quote:
Originally Posted by 60mg View Post
I got extremely lucky - my test day is sometime in May now, so I got a very nice extension. I'm at 12.20 right now but as a single run. I'm extending it little by little and my liver hates me soooo baaad but it's getting a bit easier every time. Running treadmill at 4.0-5.0 incline when weather is crap to run outside. Muscles apparently are in better shape than I thought they are but breathing is still my problem. Sweating my weight out by different methods - 5lb since my last post (at 179 now). It looks like I got it running better at double in - double out rate (half inhale, half inhale, half exhale, half exhale / per step) but I guess it takes more time than I'm expecting.

In any case, I was wondering about those supplements 'coz there's sh..t load of those. So far I'm using Pro Complex by Optimum Nutrition but that's about it. Is there something that I'm missing (other than the one for The Day )
Thanks a lot again for any input
what does your liver have to do with anything?

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