Sprinting: PLEASE HELP!!!!

[NeckCrank]

Let me preface my question by saying:

I KNOW I AM SCREWED and there is not much anyone can do to help me at this point but here goes…

I have to pass a physical fitness test in a week. 3 months ago I dislocated my knee and am just starting to walk without a brace. In the 3 months I was pretty inactive and gained 5 – 8 lbs. Not that big of a deal but my stamina has gone WAY down.

The physical fitness test will have me running 500 yds in 2 minutes or less. That is not extremely difficult but for me at this point, being out of shape and not practicing for the run for the last three months, I have no idea how I am going to pass it.

My question:

If you were me and had 1 week to get up to 24 seconds per 100 yds (500yds in 2 minutes) and you were pretty out of shape when it came to sprinting, what would you do?

I am running 200 yds in 38 – 40 seconds which isn’t bad (figure 24 sec per 100 yds, so that’s 48 sec for 200 yds). BUT, I AM SPENT!!! My legs feel like 300 lbs at about 250 yds! I know…I am screwed.

I plan on wrapping my knee and morning and night sprinting on my elliptical machine I have in my house for 2 minutes all out until next weekend. Doubt it will be enough, but won’t hurt.

Well anyways, any help you can give me would be greatly appreciated!

NC

 

[huntmaster]

well, your sounds like your muscles are really in shock after the layoff. the best advice that i can give you is to make sure that you are drinking whey protein three times a day and make sure one of those is post w/o. Make sure you have plenty of carbs pre-w/o for energy. and lastly--keep working hard--when you think you have worked too hard, work harder and drink that protein until you turn into an egg.

 

[NeckCrank]

would loading up on energy drinks...red bull...hansen's energy...ripped fuel...etc be helpful or just crash me too hard.

I know there is not a miracle drink but I need whatever I can get...cuz' its gonna take a miracle!

 

[huntmaster]

I wouldnt concentrate on energy drinks as much as I would the whey protein after workouts and in the morning first thing and about an hour before bed.

You might drink an energy drink before you run, but I think the most important thing for you to do is to eat and supplement plenty of protein and carbs.

How old are you? if you dont mind me asking.

 

[NeckCrank]

I am 28yrs old and WAS in pretty good shape. But three months off really had adverse effects on me. Plus I was lifting, not exercising for spinting so its a way different "game".

I have 5 days. I really don't know how I will pull this one off

 

[b fold the truth]

You just have to do it man. Are you still walking, sprinting, and recouping your knees?

B True

 

[Sebass67]

Take a couple advil before you run...

Be a race horse...

But it's up to you whether it is worth it or not. good luck,

 

[Longhorn85]

Let me preface my question by saying:


I have to pass a physical fitness test in a week. 3 months ago I dislocated my knee and am just starting to walk without a brace. In the 3 months I was pretty inactive and gained 5 – 8 lbs. Not that big of a deal but my stamina has gone WAY down.

I would try like hell to get the test moved based on the injury and recovery time.

Other than that I would exercise by doing the exact distance of your test, in other words, a practice test. Since you have a week I would do it 3 times with a rest day in between each, and then give yourself one full day to recover before the test. Take lots of Motrin.

 

[balplayer]

sound like you have absolutly no idea how to train or prepare for this tiny run your in for. why did you not prepare yourself sooner? Do not load up on energy drinks, this is the worst thing you could do. when you run you have to stay as relaxed and calm as you can. go out and run the 500 yards. time yourself. then youll know if you can do it.

 

[NeckCrank]

balplayer

you are a fucking idiot. did you not read a damn thing I wrote?
My knee was dislocated. I have only been able to start training in the last week...which is right before my test.

As for everyone else, thank you very much. I have shaved 10 sec off my time and I think I have a chance to skate in under the 2 minute mark. In 3 weeks I'll be good as new and back to running hard!

 

[Sebass67]

Another thing you can do which will increase your performance is to cut down on carbs just slightly a few days before the run and right before you run have some carb drinks. This way you make your insulin more sensitive and get a better reaction from high GI sugars.

 

[NeckCrank]

Well guys thanks for all your help!!

Just past the test!

Got it in 1 min 42 sec of an easy pace...not too difficult.

Thanks again

 

[b fold the truth]

Glad to hear it man!!!!

B True