Training help

[uoplax13]

I'm plannining on taking the written on 12/10, and while I still have a little time before the PAT, and hopefully the PT at the academy, I'm already concerned. I'm not too concerned with the PAT, because physically I think I can handle it. Running is my big problem. I can do four or fives sets of 25 pushups, or max out at about 50 or 60 so far, and am about the same with situps. I lift at a gym three or four times a week, and although I'm not swimming competitively anymore, I can still swim a couple miles at a time. When it comes to running, I do about a mile and am dead. I had stress fractures in both legs from shin splints/ lacrosse injuries, but they're healed. In fact, my legs feel like I can run more, but I just don't have the endurance. I'm expecting the answer is to just run more.....any other thoughts or suggestions?

[dw]

Yeah, run more. But don't hurt yourself.

I posted in another thread about getting good, properly fitted running shoes from a running store. That should be your first stop. Maybe start on a track (although not recommended for Academy preparation) and sprint the straights, jog the turns. This will help you build endurance. Also, slowly jog until you can go three miles without stopping, then increase your speed.

You can easily test your 500 yard time as 500 yards is about 1 1/4 laps around a standard track. You have two minutes to make the run and that is what gets most applicants in the PAT. You can also check your 100 yard sprint in 20 seconds.

Ultimately though, you're going to have to be able to run a minimum of three miles at an 8 minute/mile pace if you expect to be anywhere near prepared for the Academy.

[Nellie]

uoplax, you're better off than me with the push-ups and I start the academy Monday. I have been running enough I think, but for some reason, no matter how much I've increased my max sets of bench and no matter how many push-ups I've been doing, I seem to max out at 35 in one set. Sit-ups are the same. I burn out at 30 in one sitting. Maybe it's my age. When I was 18 I was able to pump out 60+ push-ups in one minute. Now I'm twice that age, and I can do half that in the same minute. Maybe there is some formula to this?

[outcas]

All it takes is some discipline. I started out three months ago with being able to max bench 260. After talking to my BI she said that I should lay off the weights. I started doing five sets of 20 pushups, three sets of three pullups (or more like a total of 7 in one work out), three sets of 50 situps and running, I hated running so I ran like a mile.

Now, I'm only able to max bench 235 but I am able to do three sets of 60 pushups,three sets of 10 pullups, and still only able to do 3 sets of 50 situps, I'm running 3-5 miles three times a week. I would run everyday if it werent for my shin splints. I found that a good pair of running shoes helped my shin splints significantly (nike shox).

I suggest time yourself at the begining of your running training. Wait a month and time yourself again. You'll see how much you've improved. Of course you want to improve but if you time yourself everyday you might not improve as fast as you would like.

This method worked for me because now I'm doing 8 minute miles as opposed to my begining 12 minute miles.