Turned In My Application For the VPD

[Mike]

Hey guys/gals, long time no see, I haven't been posting here because I've had limited access to a computer for the past couple of months. In that time I have since completed my application for the the Vancouver Police Dept. in hopes of being selected for recruitment. If selected I will have to pass a series of academic and physical tests in order to make it into the Justice Department and complete my training/education to become a full Police constable.

One of the physical tests is a 2.4 km run which must be completed in UNDER 12 minutes. I haven't gone running for a few years now so when I started a few weeks ago I obviously had trouble. I usually go to the track because I can guage the distance I'm running more accurately. 2.4 km is 6 laps around the track, so far I can only manage 5 laps in 12 minutes and I seem to be regressing rather than progressing.

Do any of you have any experience or input as to how I should go about training for this run? I don't just want to scrape by and complete the run in 11:59, I would like to pass this test convincingly!!

[maxmoon]

hey mike! hope it all works out for you 8)

max

[Scott Sonnon]

Mike,

Why do you think you're regressing?

What's your current training approach?

Can you post a video of your running gait at 5 minutes into the run?

Here's one little trick. Jog two laps (and eliminate any fluids right after if possible) before beginning the timed run.

[Cody Fielding]

Hey Mike,

i've coached hundreds of people on their running performance. As the Coach says, a clip of your style would be really helpful (showing the early, middle and end stages of the run).

questions:
how long do you have to prepare?
what's your history with running?
have you run timed races before? if so, what was your performance?
are you carrying excess weight?
what are other conditioning goals that tie into your physical test?

Few general things,

1) don't run for speed all the time, don't be obsessed with beating this. run for fun, play and experiement as well.

2) run near large store windows where you can watch your own form

3) most folks are not very efficient runners. try to reduces an excess of swinging of your arms, twisting of your body, and bouncing. use soft feet, soft landings, you want to locomote forward....

4) get your breathing down - generally 2, 3 strides per breath, relax into it.

5) look for breakthroughs. push through perceived thresholds, but not too often - use your instinct

6) use a jump rope to build your VO2 max and vary your training

drop me an email if you want to connect directly on anything cody@empoweredhealth.com

have fun!
cody-

[Mike]

Thanks for the responses! Basically, I run at a 400 meter track so I know that I must reach 6 laps in under 12 minutes. As of late, I just set the watch for 12 minutes and see how far I can go in that time. The best I've done so far is 5.5 laps or 2.2 km so I'm real close.

In terms of experience, I've never been a "runner" I'm not entirely sure when the test will take place but I thought it would be best to start sooner rather than later. The only timed race I've ever done was a 10K run I did 5 years ago which I completed in 55 minutes. I'm not carrying excess weight, I'm 170 lbs right now at 5'7" tall!!! The other tests involve an obstacle course, a 100 lb. weight test and a hand strength test!!

[MichaelRabich]

Mike,

I'm in the army, and though I'm not a good runner as we speak, there was time when I was scoring 98% on the run on APFT. During that time for Pt we did a lot of intervals, like sprinting for 30 seconds, jogging for a minute, 4-5 cycles. Like it was stated before pay attention to your form and breathing, also drink a lot of water.

[JasonE]

I'm no running coach, but here's a simple program I came up with intuitively when I started running in college:

Phase 1:
Light warmup before the run, then jog/run a mile. Don't run to meet a particular time goal. Keep breathing comfortable throughout (inhale/exhale on 4 steps as long as possible, then 3, then 2) and record the time. Cooldown after the run.

On subsequent sessions, try to complete the run a little faster each time. After 3-4 sessions, run one mile as fast as possible and record the time.

Phase 2:
Light warmup before the run, then jog/run 1.5 miles. Don't run to meet a time goal, just get through it as comfortably as possible as in Phase 1. Cooldown after the run.

On subsequent sessions, try to complete the run a little faster each time. After 3-4 sessions, run one mile as fast as possible and record the time. You should notice a significant improvement.

Phase 3:
Light warmup before the run, then jog/run 2 miles. Don't run to meet a time goal, just get through it as comfortably as possible as in Phase 1. Cooldown after the run.

On subsequent sessions, try to complete the run a little faster each time. After 3-4 sessions, run one mile as fast as possible and record the time. You should notice a significant improvement.

Repeat and/or increase distance as desired.

You will notice that the key to this program is getting and staying comfortable through the duration of the run. As I became more comfy with the longer distance, it became much easier to cut my time on the shorter distance.

After about 8 weeks of this program, running 5 days a week, I went from running a mile in about 12 minutes to running it in 5:38.

Notice too that my daily running was much further than the distance I did for timed speed. By being overprepared for the distance, I was able to remain relaxed and just focus on increasing my speed for those short runs. By checking myself once a week, I gave myself regular feedback on my progress.

Use the distance you will be timed on as the starting point instead of the one mile I used, and feel free to try this approach.

[Mike]

Thanks for the responses guys, sorry I haven't been posting more but I don't have regular access to a computer these days!!

[Cody Fielding]

Hey Mike,

give and update on the progress of your training when you get near a 'puter.

Cody-

[Mike]

Ok guys, so far the progress has been pretty good, I'm running 4-5 days a week usually using a 400 meter track. My worst time has been 2.4 km in 14:04, that was last Thursday ( Apr. 14th).

On Monday I went hard and did 2.4 km in 12:17, considering I need to do it in under 12 minutes I'm getting closer. Wednesday I did it in 13 minutes and Thursday I couldn't get to the track so I ran for 15 minutes around my neighbourhood.

Some questions though, beacause the track I use also hosts highschool sports it's sometimes unavailable for me to use so how should I go about running in my neighbourhood without being able to judge distances??

Also, I'm getting some discomfort in my left shin and ankle, probably because my left leg is slightly shorter than my right leg. I'm getting some proper running shoes today but is there anything else I can do to negate further injury??

Currently, I'm running 5 days a week, in your guys' experience can progress be made running 2-3 times a week?? I'm asking because I'm starting to add more strength and agility training to my workload for the obstacle course test AND I'm gonna be working extra hours at my job for the next few weeks.

P.S. The VPD has accepted me into recruiting and I'm writing their written exam on May 4th! Thank you all for your support!!

[Cody Fielding]

Hey Mike,

Great job on the progress.

yes you can make great gains in just 2, 3 times/wk and in fact this is proably better for you - giving recovery time in between. this will also help with the shin splints (something i've personally dealt with).

in terms of running on areas other than the track - i highly recommend it.

remind again - how long do you have to prepare?
can you do a video clip of your running?

I'd only focus on running time/speed once per week - otherwise you can go crazy with the variations in your results. So, once per week time yourself on the track. Another run, go a bit longer. On anther run, do it just to enjoy and check your form etc.

hope this helps,
Cody-

[Mike]

Hey Mike,

remind again - how long do you have to prepare?
can you do a video clip of your running?


Thanks Cody! As of right now, I'm not entirely sure when the test will be which is why I'm preparing for it sooner rather than later. I'll probably cut down on the number of days I'm running because both you and the lady at the running shoe store said that 5 days a week may be contributing to my shin splint problem!

I'm gonna see if my buddy will video me running this week and hopefully I'l be able to post it soon.

Thanks again for the help!!

[Cody Fielding]

You're most welcome - happy to help.

Something else to play with Mike. Next time or two you're on the track. Don't run at a consistant speed (the fastest you can do). Run 1/2 a lap slower and 1/2 lap faster - continue throughout that the run...see what effect this has on your energy, percieved exertion and time. Let us know.

Also, next time you post, let us know how you think your body is performing in the areas below. Most folks stop or hold back on while running for one or more of the following reasons.

Vo2 Max - running out of air
Legs give out
overall fatigue
stich (or pain) in the side
Body feels abnormal (biomechancially) going faster

Vo2 Max improvement is a process, but I'd suggest doing some of the breathing exercises in the Be Breathed family of work and arm screws just prior to your runs. My experience as been that it will set up your body and lungs in a great way to help with running.

cheers,
Cody-

[Mike]

Cody,

My last run was on Sunday, I ran for 3 minute intervals with 1 minute rest periods totalling 20 minutes. In terms of my performance, I'm not in the best aerobic shape so I'm usually breathing pretty hard and my legs tend to give out as well. Those two weeks I spent running 5 days a week seem to have taken their toll on me because my right knee and left shin have been quite sore since Sunday so I've been forced to lay off for a couple of days!!

It's hard for me to find a balance between doing enough and doing too much. If my recovery rate relating to strength training is any indicator, I would tend to progress better training with less frequency/volume. But I'm not entirely sure how much recovery/tolerance is related in terms of strength training and aerobic training!!

[Cody Fielding]

Hey Mike,

sorry i've been 'off the grid' for a bit.

how goes the training? any chance of getting that vid clip?

In reference to your last posting. i have found that recovery times are similar across the plane of sports.

Make sure your shoes are new (average life of a running shoe is 500 miles). if you see wear on the sole you may need new ones. than can contribute to the lower leg issues you're having.

cheers,
cody-