Running

[SR-25]

How many miles do you run a day/week? And what is the maximum distance you run at the end of the Academy?

[CaliforniaHighwayPatrol]

I think the maximum distance you run is 4 miles according to the CHP Academy Pamphlet.

I would look at this, which would be a pretty good guide on what you will need to do at the academy.

1 Month Prior To Arrival:

Calisthenics: 20-25 minutes
(3-4 times per week)
2-3sets of 25 push-ups
2-3 sets of 25 sit-ups
2-3 sets of 25 crunches
2 set of 15 bends and thrusts
2-3 pull-ups

Running:
2-3 miles 3-4 times per week at a 8-minute-per-mile pace.

[SR-25]

I think the maximum distance you run is 4 miles according to the CHP Academy Pamphlet.

I would look at this, which would be a pretty good guide on what you will need to do at the academy.

1 Month Prior To Arrival:

Calisthenics: 20-25 minutes
(3-4 times per week)
2-3sets of 25 push-ups
2-3 sets of 25 sit-ups
2-3 sets of 25 crunches
2 set of 15 bends and thrusts
2-3 pull-ups

Running:
2-3 miles 3-4 times per week at a 8-minute-per-mile pace.


In a fow I can rep out:
80 push-ups
100 sit-ups
15-20 pull-ups

The only thing im worried about is the running. Im very fast for the 500 yd. chase I just hate distance. Thats the reason why I was concerned about the running.

[SR-25]

row*

[Kurt]

If you're not much for distance running right now, then the only thing you can really do is go out there and start jogging consistently. 3 miles is my favorite distance (5k). You can run it hard and get a good aerobic and anaerobic workout out of it. When I have time on the weekends I'll do a 5 mile run down at the beach. I don't run much more than 5 miles at a time because then I start to get board.

Doing a whole mess of push-ups or whatever at one time isn't the difficult thing, it's the multiple sets that make it tough because you'll do some push-ups, then stop and let that lactic acid build up before you have to start again.

[pupdog]

6 miles (takes about an hour) w/2 big hills. It's 6 simply because of geography. I could shorten it up if I do an out & back, but that loop is like an old friend. But lately because of miserable weather, I've been doing repeats of this 1/2 mile long street nearby, and usually with just enough time to do 2 miles of that.

My problem (besides being raised without sports, so the foundation was never laid) is like the rest...keeping it going after doing so much else. I can do a 5k in 27:00, yet my 5k triathlon pace resembles marathon pace! Then there's the girl upper body thing (which I believe, after spending 9 years as a gymnastics coach, it has much to do with how girls have been raised to not sweat until recently). 3 days a week I set my watch to beep every hour, and every hour, I do pushups to failure.

Experienced officers...how fast are we expected to do that 4 mile run by the end?

One officer I did a RA with told me that physical test in the academy was something about running a wierdly weighted long pipe up a steep hill.

[CaliforniaHighwayPatrol]

4 miles at a 8 minute per mile pace.

[MCSD]

Are there any negatives running on concrete, sand, grass, and dirt? What do you prefer for long distance running and training? Also how long should it take a person to run more then 3 miles at once? When you run 4 miles does that mean not stopping even just one time? Also in your opinion what is the best time of the day to run (Morning, noon, night)?

[CaliforniaHighwayPatrol]

You run non stop at a 8 minute per mile pace. I would say run in the morning since that is most likely when you will run during the academy.

[dw]

Are there any negatives running on concrete, sand, grass, and dirt? What do you prefer for long distance running and training? Also how long should it take a person to run more then 3 miles at once? When you run 4 miles does that mean not stopping even just one time? Also in your opinion what is the best time of the day to run (Morning, noon, night)?

You should definitely be able to run four miles without stopping... Run at a slower pace to build endurance, then increase your speed.

...and if the goal is to train for the Academy, run at least 50% of the time on asphalt -- more as you get closer. Almost all the running at the Academy will be on asphalt.

[pupdog]

I'm glad running surfaces was brought up, and glad that dw mentioned the academy's running surface.
The worst thing to run on is concrete. Asphalt is ok (not as hard), but the thing you need to worry about here is camber. You might not feel it, but the slight variation in 'leg lenth' is making joints unhappy, and you will feel it in time. Plus, it causes one foot (usually the right if you run facing traffic, considered correct) to over-pronate, and the other foot to supinate. That's not good. About 15 miles into the marathon I did a couple years ago, it was catching up, so I ran down the double yellow line, and problem solved (NB lane open to traffic, SB lane for the runners). So given dw's recommendation, sounds like I need to find an asphalt track. Bike/running paths are typically pretty flat across too.
Grass is supposed to be good to do barefoot. I don't recall all the reasoning; there was an article in Runner's World awhile back about this.
Dirt is good for the joints, but when trail running, you've got to look down all the time. Rocks & roots can be sudden ankle biters.
Runner's World magazine does a very very good book covering just about everything, including this. I also recommend reading Galloway's Book On Running by Jeff Galloway. However, while there's speed stuff in it, Galloway's overall goal is to get people up, moving, and motivated. He leans more toward distance. Runner's World

[pupdog]

Whoops, bumped the post button too soon. I was saying that Runner's World magazine has lots of speedwork advise.

So then how fast are we required to run those 4 miles by the end of the academy???

[Cameron]

That's a really good point about camber, pupdog. I didn't know the actual word for it until you made your post, but I have to do the same thing when I run on the old country road near my apartment. I stay in the center of the road as much as possible to avoid my feet getting all crampy and weird.

[Welpe]

I'm not much of a runner but I know I need to do it. I've been reading some of Runner's World and it has some solid advice on there for people of all levels. I did the beginner's 30/30 plan for a while and it was a good way to get into the habit of running. I fell off the wagon (or maybe that's got on :lol: ) but I plan on starting it up again. Tomorrow looks like a good day to start it actually.

Though I've played sports growing up and through high school but I've never been big on physical fitness just because. Upcoming test swith the CHP (and other agencies) along with an eventual academy berth (hopefully) has given me some motivation. I find I'm still looking for a short term motivational goal I can fit in with my super busy (and werid time wise) schedule.

[DESERT RAT]

Welpe, if you can do it, run in the morning say 0500 ish. Also start watching what you eat, I dont know how much body fat you have right now, but when you get to the academy if your body fat is over a certain number you will be on the training table. Which is a good thing, however, your body probably wont be used to working out, running, so hard with so little fuel. I showed up at the academy and was able to run 5 miles @ 7:30 pace, could do 78 pushups in a minute, 50 situps in a minute, 6 pullups, and the workouts kicked my Arse! Not trying to scare or say you can't do it, but "NOW" is the time to get into shape. Motivation, how about this for Motivation, if you show up average, chances are you will be at the front of the Multipurpose room, that means you will get special attention from the Physical Training Staff, ie... life is not easy when you are under their microscope! It's like golf, you practice at the range, you don't practice on the course, now is the time! Goodluck....

[CaliforniaHighwayPatrol]

Welpe, if you can do it, run in the morning say 0500 ish. Also start watching what you eat, I dont know how much body fat you have right now, but when you get to the academy if your body fat is over a certain number you will be on the training table. Which is a good thing, however, your body probably wont be used to working out, running, so hard with so little fuel. I showed up at the academy and was able to run 5 miles @ 7:30 pace, could do 78 pushups in a minute, 50 situps in a minute, 6 pullups, and the workouts kicked my Arse! Not trying to scare or say you can't do it, but "NOW" is the time to get into shape. Motivation, how about this for Motivation, if you show up average, chances are you will be at the front of the Multipurpose room, that means you will get special attention from the Physical Training Staff, ie... life is not easy when you are under their microscope! It's like golf, you practice at the range, you don't practice on the course, now is the time! Goodluck....

Looks like you were in great shape, I am not anywhere near what you where.

[Welpe]

Desert Rat-

Good advice thank you. I understand what you mean by needing to be in good shape going into the academy. Fortunately if things go as planned, I will not be in the academy until at least the Summer of 07. That's plenty of time to get into shape, I just need to buck up and start.

Also, running at 0500 isn't possible for me simply because of the schedule I'm on. I have classes in the afternoon, and work nights. Usually I don't fall into bed until 1 or 2 am. More like 4 am if I'm working my PD job on the weekend.

Thanks again.

[Dipmo]

One officer I did a RA with told me that physical test in the academy was something about running a wierdly weighted long pipe up a steep hill.

I heard aboiut that on a ride along as well. Is that something that can be expanded on, or is it a suprise?

[Ramo]

Hello everyone, I just wanted to take the opportunity to introduce myself: My name is Omar (a.k.a Ramo), I am more than determined to accomplish my goal as a CHP Officer (not to say anyone else isn't). I am in the beginning stages of the application process; application in system, and attended recruitment seminar at the Inland Div. CHP.

I am not the best runner, but I am determined, so I have been running 9-12 miles a week. Some days I would jog 2 miles, some 4. I have been logging my times so any constructive criticism on improving my times would be greatly appreciated.

my 4 mile times on avg. are around 37 min. (JOG)

my 2 mile fast pace runs are close to 17 min. (FAST PACE)

Thanks for your time and input! Good luck to everyone in the hiring process

-Ramo

[Ramo]

One more quick question: Is 500 yards one lap around a High School track?

[CaliforniaHighwayPatrol]

I beleave a lap and the straight away

[Dipmo]

One more quick question: Is 500 yards one lap around a High School track?

It is 1 and 1/4 laps on a 400m track.

[Ramo]

Thanks guys, any suggestions or input on my running times?

[CaliforniaHighwayPatrol]

I have a question, how many miles riding a bicycle would be equal to 5 miles running?

[dw]

I have a question, how many miles riding a bicycle would be equal to 5 miles running?

I'm no fitness expert, but riding a bicycle really doesn't get you prepared for running... May be fine a couple days a week for cardio, but emphasize the runs.

[CaliforniaHighwayPatrol]

I do run a lot, I just wanted to mix it up a little, you know build endurance and stamina.

[SuperTrooper]

One more quick question: Is 500 yards one lap around a High School track?

Yup, a 400 meter track (one lap) = 500 yards.

[TheForceCHP]

One more quick question: Is 500 yards one lap around a High School track?

Yup, a 400 meter track (one lap) = 500 yards.

not to say that you are wrong, but the CHP says run a lap and a quarter to get the 500yards. when i did my PAT it was probably about 15-20 yards shy of a lap and a quarter

[CaliforniaHighwayPatrol]

One more quick question: Is 500 yards one lap around a High School track?

Yup, a 400 meter track (one lap) = 500 yards.

not to say that you are wrong, but the CHP says run a lap and a quarter to get the 500yards. when i did my PAT it was probably about 15-20 yards shy of a lap and a quarter

That's how it was at my PAT too, but if you do the math, 400 meters equals 500 yards.

[CaliforniaHighwayPatrol]

Oh, BTW, I forgot to log out. This is SuperTrooper posting under my friend's username. :smile:

[Mac]

Unless things have really changed in the last few years, I believe most high school tracks are still 440 yards. Each straightaway is 110 yards, each turn is 110 yards. So what the last two posters are saying makes perfect sense - 500 yards would be 10 yards short of a lap and a quarter.

[Welpe]

Not to nitpick but a high school track should be 440 meters, which equates roughly to 481 yards. In other words, 500 yards would be ~1.039 laps around the track.

[Welpe]

Oops, didn't see Mac's post. Well what he said too. :lol:

[Ramo]

So just to be on the safe side to better time myslef, I should run one complete lap and run the rest of the straight away just before the bend? I hope that makes sense :lol:

[TheForceCHP]

So just to be on the safe side to better time myslef, I should run one complete lap and run the rest of the straight away just before the bend? I hope that makes sense :lol:

yes, that is what the CHP suggests that you do(1 and 1/4 laps)

[CaliforniaHighwayPatrol]

Just ran 3 miles today, non stop for the first time on concrete/asphalt. I could of gone more, but I got a freaking cramp on my side.

[uoplax13]

Running for the PAT is not hard. Just run some, and you should do fine. I am a horrible runner, I can go distance, but am pretty damn slow for my size. 1.25 laps or whatever it is, just run some and it should be fine. For the academy, just listen to all the officers on here, and do a ton of it. It rained the day before my PAT and we ended up running in the Academy parking lot....so much for the lap and straightaway stuff....more like run down to those buses and then past that crown vic, and then on to the light post....:smile:

[CaliforniaHighwayPatrol]

Do they make you run in the ran, in the Academy?

[DESERT RAT]

Yes! If you can imagine a scenario, where your assistance is needed, you will be required to train in it. Snow, Rain, Hail, Wind, Sandstorm, Sick, Injured, it doesn't matter. So, when you work out and run, dont just pick sunny days. Besides, I dont think the Academy staff allows the Sun to come out from Feb-May any ways.

[pupdog]

If you haven't gone for a run in the rain yet, DO IT! You may find a new love! I don't know a single runner who doesn't love it. This may sound wierd, but a nice mucky trail is even better! Most sunday mornings, my tri club runs up a local mountain, rain or shine. We're used to it, but the best run ever was a few years ago that it was pouring to the point where we got lost due to temporary streams. Lost on a trail we've been running for years. Your body is warm from the pump and you've let your mind go, so you enjoy the wet and the mud. Just raise your head skyward and enjoy the feel of nature on your face! You'll feel like a kid again. Plus, I get a wierd pleasure from motorists driving by, looking at me like I'm nuts.

[Ramo]

. . .Plus, I get a wierd pleasure from motorists driving by, looking at me like I'm nuts...


Maybe you get a pleasure from it because you take pride in your runs and you look like the athletes in the Adidas commercials
:biggrin:

It might rain soon, so now I can't wait!

[CaliforniaHighwayPatrol]

The reason I asked was because tommorow it is supposed to rain, and I didn't know if I should run anyways. I guess I am now!

[pupdog]

New converts, eeehxcelhent! (picture Mr. Burns lookking down his nose & rolling his fingers with that).

[CaliforniaHighwayPatrol]

New converts, eeehxcelhent! (picture Mr. Burns lookking down his nose & rolling his fingers with that).

http://i7.photobucket.com/albums/y254/mehsdomi/Burns.jpg

[CaliforniaHighwayPatrol]

I ran 4 miles today. The first 3 miles the sun was out and for the last mile it started poring!!!! I got soaked.

What is the maximum number of miles you have to run at the academy at any given time? The booklet says 4, but I heard more.

[CaliforniaHighwayPatrol]

I am up to 5 miles now, GO ME!!!

[Mick]

All the running magazines agree that asphalt is as hard as concrete. If you like to jog or run this is interesting:
Even the best sneakers do not prevent all injuries. The choice of terrain is an equally important factor. The optimum terrain for running is a dirt path or athletic track. These surfaces are softer and absorb some of the impact when the foot contacts the ground. Cement or asphalt pavement are the worst surfaces. They are hard and inflexible and do not absorb shock during exercise. These surfaces cause the entire force of the foot striking the ground to be transmitted to the joints of the feet, ankles, knees, hips, and lower back.

Do not run or exercise on surfaces that are very hard, such as asphalt or concrete. Instead, run on softer surfaces such as treadmills, rubber tracks, grass or evenly packed dirt tracks.

As we age, seemingly minor changes can overstress our muscles. You may think of grass as providing a gentle, yielding running surface which is kind to your legs. I wouldn't argue with that. However, if all your running has been on hard surfaces such as asphalt or cement and then you suddenly do a session on grass, the extra "give" of the softer surface means that on each stride your muscles are stretched marginally further than usual. This can be enough to cause minor or even major muscle tears -- even if your session on grass is run at your usual training pace. The extra stresses involved in doing speedwork magnify any effect of the change in surface.

Pretty interesting info. I've always thought that asphalt was not better to run on than concrete.


Are there any negatives running on concrete, sand, grass, and dirt? What do you prefer for long distance running and training? Also how long should it take a person to run more then 3 miles at once? When you run 4 miles does that mean not stopping even just one time? Also in your opinion what is the best time of the day to run (Morning, noon, night)?

[CaliforniaHighwayPatrol]

I bought the new Nike 2:40 that are shox and Air Zoom technology. I don't really feel any pain in my body when I run on hard surfaces. Shoes do matter. Asphalt is much easier to run on then concrete, that is just my opinion.