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BigboyAl
Guest
thanks all.. FYI im no fatass.. 230lbs of muscle !! but i could lose a few lbs which is what ive done, im down to 223 but i am not going any lower..im down to 2800 cals and i cant go any lower without passing out
Longhorn85
New member
BigboyAl said:
Sounds like you are using a treadmill. If you want to get better and pass the test, I would say do your running outdoors. You should be able to run for 10 min now, don't worry so much about speed. Run every other day and add 2 min each time until you can run for 30 min.
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RachelEFC
Guest
I think working on upping base mileage would be beneficial.
parameathead
New member
if you really want to get in good condition for a physical fitness test you need to slow down on the weight training and increase your cardio.it sounds like you already have the strength ,just not the endurance.there is a wb sight called brainmac.uk.com it will have the traing that you need to increase you physical fitness level.BigboyAl said:
There are a lot of good ideas out there. I have to take physical fitness tests as well and I can certainly empathize with your situation.
1. Good shoes will make a lot of difference at your weight (not in time, but in pain)
2. Make sure you stretch good after a warm up.
3. Are you on any gear now? If you are, it could really hurt your run time (depending on what you are taking) and this applies for as long as it is in your system. if not ...no worries...
4. Stay away from "quick fix" pills etc.
5. I would say at your level of cardio fitness to limit your running to 3 days per week.
(synpax has a good program and some good advice)
- Loose weight.
- Since you can only train 3 times a week: Day 1 - Run 3 miles _really easy_. Day 2 - Run 2 miles a little faster. Day 3 - Do 4 800s at a good hard pace.
(try the 3 miles at 5.0 mph....walk when you have to....but finish!)
(try the two miles at 5.2...again walk when you have to...but finish)
(the 4 x 800 might be a bit much right now....but try to run at your max for 400, then walk 200, and repeat that 4 times....jump up to 600....800 as you feel ready)
You are really going to F yourself if you go out and go crazy and get yourself injured.
(thanks synpax)
the potential for injury increases exponentially with people in your situation ....ie. not a lot of time....plenty of motivation....heavy weight....and an upcoming test....
4. walk if you cant run but finish the workout....(if you can only run one mile...walk for a while and pick it back up when your heartrate drops down a little back to about 60-70% of your max...)
5. get a cheap heartrate monitor.....i use them for all of my training....
6. on your off days....try to get on an elyptical machine or stair-step machine...these will take some pressure off the knees and get your heart pumping.....
good luck.....i think you will be in ok shape if you stick to it!! I once took a fitness test 2 weeks after laproscopy (hernia repair) and passed......
so much of it is in your mind....
let me know how you make out...
1. Good shoes will make a lot of difference at your weight (not in time, but in pain)
2. Make sure you stretch good after a warm up.
3. Are you on any gear now? If you are, it could really hurt your run time (depending on what you are taking) and this applies for as long as it is in your system. if not ...no worries...
4. Stay away from "quick fix" pills etc.
5. I would say at your level of cardio fitness to limit your running to 3 days per week.
(synpax has a good program and some good advice)
- Loose weight.
- Since you can only train 3 times a week: Day 1 - Run 3 miles _really easy_. Day 2 - Run 2 miles a little faster. Day 3 - Do 4 800s at a good hard pace.
(try the 3 miles at 5.0 mph....walk when you have to....but finish!)
(try the two miles at 5.2...again walk when you have to...but finish)
(the 4 x 800 might be a bit much right now....but try to run at your max for 400, then walk 200, and repeat that 4 times....jump up to 600....800 as you feel ready)
You are really going to F yourself if you go out and go crazy and get yourself injured.
(thanks synpax)
the potential for injury increases exponentially with people in your situation ....ie. not a lot of time....plenty of motivation....heavy weight....and an upcoming test....
4. walk if you cant run but finish the workout....(if you can only run one mile...walk for a while and pick it back up when your heartrate drops down a little back to about 60-70% of your max...)
5. get a cheap heartrate monitor.....i use them for all of my training....
6. on your off days....try to get on an elyptical machine or stair-step machine...these will take some pressure off the knees and get your heart pumping.....
good luck.....i think you will be in ok shape if you stick to it!! I once took a fitness test 2 weeks after laproscopy (hernia repair) and passed......
so much of it is in your mind....
let me know how you make out...
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BigboyAl
Guest
Synpax said:
my running progress has slowed down. im using a treadmill so i can learn to pace myself and know exactly what speeds im running at ,once i reach my time goal i will run on the track and learn to feel my way around the track.
My current pace is 10:03 mile. thats running at 5.8 mph for the full mile, takes 10:00 mins (2:30min per lap). But at the end of the mile i am shot for a good 60secs before i can finish at a lighter pace 5.0mph.
I have stalled at this point. I have been running by feel. Depending on how i feel that day. But i think my body is ready for a more serious routine, like you mentioned above.
Workout 1: light run 4.7mph for 2.5miles
Workout 2: 5.8mph until I fail (about 4 laps)
Workout 3: High intensity (7.5mph for a 1:30 lap) 90sec rest then repeat for 4-6 total laps.
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BigboyAl
Guest
otis44 said:
please read my post above. what do you think about that schedule?
I dont use gear, so thats not an issue.
what heart rate monitor do you suggest?
thats for the encouraging words.
Ok...
good for you! sounds like you have been thinking and working on this....
that alone should motivate you!...
take a look at what gymgurl wrote....
1...easy run....(for you probably correct at the 4.7 (but like you said...feel it out....)
also you can go to
http://www.mcmillanrunning.com/Running University/Article 1/mcmillanrunningcalculator.htm
this website will help you figure out your speed workouts...distance...etc....but remember this is just a guide....it is a calculator that will spit out pace for you based upon your personal run time at any distance...check it out...
2. ok day two...your body should be ready for a speed workout (you have one day in between right? so eat good....drink lots of water...and get ready for your speed workout...you should invest a lot of concentration on this workout.....THIS IS WHERE YOU WILL BUILD SPEED AND GET FASTER!).....so do repeats ....even if it is one lap on a 1/4 mile track at your race 1.5 mile race pace (goal) and then walk a lap....(we will talk about heartrate a little later...but for now....do that for a total of 8 laps....at the end that means you will have sprint a mile with a mile of rest mixed in....
3. long run....for you this probably means 3 miles right now..but that is fine....just finish the workout....
Always try to mix in bike, elyptical, stairs, row.....or some other cross training/cardio between running workouts...
ok heartrate monitors....for 39 bucks you can get a precor hrm.....or if you want to know how fast you are going and have an alarm when you move to slow (just like setting the treadmill to 5.0 mph...you set your gps heartrate monitor....) garmin makes a few models that are not that expensive....but you check them out ...just google them....gps heartrate monitor garmin....should do it....
good luck ...stick with it and you will certainly make you goal....
get a running partner if you can.....
rock on
good for you! sounds like you have been thinking and working on this....
that alone should motivate you!...
take a look at what gymgurl wrote....
1...easy run....(for you probably correct at the 4.7 (but like you said...feel it out....)
also you can go to
http://www.mcmillanrunning.com/Running University/Article 1/mcmillanrunningcalculator.htm
this website will help you figure out your speed workouts...distance...etc....but remember this is just a guide....it is a calculator that will spit out pace for you based upon your personal run time at any distance...check it out...
2. ok day two...your body should be ready for a speed workout (you have one day in between right? so eat good....drink lots of water...and get ready for your speed workout...you should invest a lot of concentration on this workout.....THIS IS WHERE YOU WILL BUILD SPEED AND GET FASTER!).....so do repeats ....even if it is one lap on a 1/4 mile track at your race 1.5 mile race pace (goal) and then walk a lap....(we will talk about heartrate a little later...but for now....do that for a total of 8 laps....at the end that means you will have sprint a mile with a mile of rest mixed in....
3. long run....for you this probably means 3 miles right now..but that is fine....just finish the workout....
Always try to mix in bike, elyptical, stairs, row.....or some other cross training/cardio between running workouts...
ok heartrate monitors....for 39 bucks you can get a precor hrm.....or if you want to know how fast you are going and have an alarm when you move to slow (just like setting the treadmill to 5.0 mph...you set your gps heartrate monitor....) garmin makes a few models that are not that expensive....but you check them out ...just google them....gps heartrate monitor garmin....should do it....
good luck ...stick with it and you will certainly make you goal....
get a running partner if you can.....
rock on
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