View Full Version : Back in training - need some fitness advice
Mr. Spock
07-01-2003, 22:26
Been a while since I posted - I suffered a little ankle snafu when I tested last fall, but I'm back and working hard to prepare for a retest. I have some more weight I want to lose, and I need my cardio to improve. I would like some friendly advice on my training routine I am using. I have 14 weeks until test day, but I am out of shape. :sick:
I run 1 mile everyday on the treadmill. Not a fast run, but a jog that takes about 14:00. I trim a few ticks off that time everyday it seems. Pulse tops out at about 160 bpm (I am 31 years of age). I do this everyday except Saturday, when I take a day off.
I am doing Bowflex circuit training - arms/abs one day, legs the next. Light-to-moderate resistance, 3 sets of 12-14 reps.
Eating about 2000-2500 Calories per day, around 30 grams of fat. Lots of lean chicken and veggies. I dropping about 3 pounds per week on average and I feel GREAT. But - am I overdoing it? I feel like I am making real progress, but I do not want to injure myself again. (Aside: when I hurt myself last year, I only had 3 weeks to train for the test).
One more question: how long should I wait after I eat to workout?
Fire away, and thanks. Be safe!
What do you weigh? If you are trying to lose weight you might be taking in too many calories. Are you mindful of what you are eating?
Also, running one mile a day is not going to cut it. Try stretching that out to 1.5 then 2 then 3 or so. You need to do cardio for atleast a half hour. From what you say you are doing it doesn't sound like you are pushing yourself.
What is that old saying.... "Pain is weakness leaving the body"
If you go to a gym you should probably consult a trainer. They could help you get on a nice program.
USBPA432
07-02-2003, 11:11
Ditto what Cam wrote. I would also advise that you run at an 8.5 min/mile pace and gradually get your time down. Since you're using a treadmill it should indicate the pace you're running at. Remember also that running on a treadmill is often vastly different from running outside or an indoor track. A good variation drill (when you feel up to it) would be to plan a thirty minute run. During the run you sprint for 1 minute and take a jog for two minutes. Then when the two minute jog is up, sprint for another minute...do this for a total 30 minutes. Its great cardio, quick, and helps you work on your speed.
hey spock
check out the runners world website....i started on the treadmill barely doing the mile...but someone told me about the website the program is called "from couch potato to 5K in 8 weeks", its an awsome program and works great. i tore a bunch of ligaments in my ankle and couldnt do anything for 3 months then did this and it was more then enough to help me pass one of my PATs. by the way brooks running shoes are great for ppl with bad ankles.
hope this helps
smudge
Mr. Spock
07-02-2003, 13:25
I'm 6 feet, 245. I estimate that by the time I re-test, I will be down to about 210 (or less). After another week or two I'm planning to stretch the mile to 1.5 if everything continues to go well. Part of the reason I am training for the mile is that the agency PAT run is just 1/4 mile in 2:10, with 4 flights of stairs in there. The 30 minutes thing is a good idea - thanks!
In addition, after I lose another 10 pounds or so, I am going to add push-ups/sit-ups to the routine.
As far as diet goes, my doctor told me not to go below these levels. Plus, I want to have enough energy to exercise.
Great advice on the Runner's World site. I workout at home and keep track of my progress on a spreadsheet.
Thanks for all the great input!
Spock,
To protect that ankle, you may want to try some different running shoes for the future - something with higher uppers/more ankle support - not the typcial running shoe, which is lower cut. Maybe even some cross training shoes. I've broken one ankle once and the other TWICE running and/or playing rugby, and once you mess up an ankle, it'll likely never be the same, so have to take extra care of it with your selection of footwear and the like.
Also look at something with more cushioning. I say this because I'm about the same size (roughly) as you are: 6'2", 225. I'm 36 and have been running since I was 17 - believe me, the knees and ankles really take a pounding.
k
The good news is you have a little over 3 months before you have to test. The bad news is it sounds like you need to ramp up your progress a lot more.
If your ankle is messed up, why not pick up a good mountain bike and go riding? 3-4 miles on a mountain bike is equal to about a mile on foot if you ride hard. Just do about 12 miles a day and wrap that ankle up when you ride and ice it afterwards.
Also, i'd forget about the bowflex machine and get a gym membership. Standard free weights are always better to work your upper body. The problem with weight machines (including the smith) is that it doesn't work your stabilizer, endurance, and fast twitch muscles. This makes body mass exercises harder in the long run and they make you do a ton of push ups, pullups, and dips in most academies.
If your ankle is messed up, why not pick up a good mountain bike and go riding? 3-4 miles on a mountain bike is equal to about a mile on foot if you ride hard.
That's a good point - find a running alternative for training purposes and to alleviate the pounding/avoid potential injury. You still have to run SOME because it's part of your test, but substitute some other kinds of cardio that are less stressful to the body and less likely to hurt you.
I used to scoff at anything but running, but I've found that things like the elliptical machine can be a real ass-kicker and can give you a good workout. I also like the stair climber - the REAL one, with the stairs that fold into the machine like an escalator: keeps people from doing that little stair stepper bunny hop that does nothing but make you look stupid - you'll know it when you see it :).
I STILL scoff at people who have time to calmly read, do crossword puzzles and look at their nails while they liesurely pedal on the excersize bike, all without breaking a sweat or breathing heavy. I'm glad they're doing SOMETHING, but for me, I need to actually perspire somewhat or get my heart rate above 60 beats per minute to feel like I've accomplished anything!
k
Actually...this kinda brings up an issue I have been finding for myself.
I am fairly certain that I have decent endurance...as I can bike 8 miles without any real problems. I feel quite good after this actually. I have no problem pumping out 30 minutes on an elliptical machine either. However, any time I attempt to run...I feel like I am about to drop dead before even finishing a mile.
Has anyone ever had this before? I can't imagine it's an endurance issue as I have always been an avid bicyclist. I am actually having a very difficult time getting beyond this.
I have purchased a really good pair of running shoes, with appropriate arch support, and cushioning. It isn't even shin splints. I just have a very difficult time breathing and end up having abdominal cramps every time I run. I don't get the breathing problems with biking or even on the elliptical machine.
Any advice?
Originally posted by jade
Actually...this kinda brings up an issue I have been finding for myself.
I am fairly certain that I have decent endurance...as I can bike 8 miles without any real problems.
The problem I find with most people who go biking is that they end up coasting a lot more than actually pedalling. You don't get a good cardio workout unless you push yourself. If this means riding inclines then so be it but you have to be exerting effort.
Another alternative is to time yourself and try to ride a course as fast as you can. Of course only do this if it's a safe route.
It isn't even shin splints. I just have a very difficult time breathing and end up having abdominal cramps every time I run. I don't get the breathing problems with biking or even on the elliptical machine.
Any advice? [/B]
Are you stretching out properly? Try doing warmup jumping jacks before you actually go out and run. Some people need to jumpstart their system before they can go distances. Do some situps as well to give yourself some flexibility and to build up muscles in that region. It's hard to fathom how your endurance can be good if you're having problems breathing during runs.
Originally posted by Mr. Spock
Part of the reason I am training for the mile is that the agency PAT run is just 1/4 mile in 2:10, with 4 flights of stairs in there. The 30 minutes thing is a good idea - thanks! You may want to try interval training and gear the interval training to your short distance. Note that most "runners" will give you advice for the longer, 5K, 10K etc. running. Here, 400 yards
is more like a middle/short distance.
Also, I would say be very, very sure that you stretch well. For example walk one lap and streatch for 10 minutes; and do this at least twice to warm-up. You already know what an injury can do, don't let the problem repeat its self -- be very, very pro-active here. I also realized the hard way that progress starts first with avoiding regression.
You could also do 200's (run 200, walk 200). Run the 200's at a faster pace than you would run the 400. Do this workout for about 30 minutes, but not much longer, since after about 30 minutes at this rigor, your glucose (blood sugar) is depleted and you may start to burn more muscle than fat. This could be your "primary" workout and be performed at most twice a week. The other running days should be milder.
For about the first 20 to 40 minutes, depending on exercise rigor, your body will use glucose (blood sugar) for energy. After the glucose is depleated, then your body will use either fat or muscle. Generally, the slower and longer (upto like 90 min)workout burns more fat. But the more intense workout for a shorter amount of time (like 40 minutes) produces a faster 2-mile time. This is why many "runners" are not that ripped.
Also, when doing the 400 is it your "lungs" or your "legs" that are straining? If it is your lungs, then make sure your workouts seem to push your "lungs" (so to speak). Walk for maybe 100 yards instead of 200, thus not letting your heart-rate decrease so much.
If it is your legs, get more rest (perhaps walking 400) and run faster.
Also instead of waking you could stretch.
Originally posted by Mr. Spock
In addition, after I lose another 10 pounds or so, I am going to add push-ups/sit-ups to the routine.When including muscle resistance training into a workout that also includes cardio, do the muscle resistance training first. The rationale is that you want to fuel the muscle resistance training with glucose (blood sugar) and when the glucose is depeated (or lower) then do your cardio (which will then burn fat, basically). If you do your muscle resistance training after your cardio, then muscle resistance training will tend to burn muscle.
Originally posted by Mr. Spock
Great advice on the Runner's World site. I workout at home and keep track of my progress on a spreadsheet.
At the Runner's World site there is a discussion board where you can post questions. If you post questions, be sure you make it clear exactly what kind of race you are training for because most people don't train for these short distances out side of HS or college track. Train hard and smart. Best of luck to you.
Jade -
I've been blessed with good running ability and overall athleticism but one problem I occasionally have with running sounds similar to yours. My problem is that I find running to be extremely boring. Try creating a goal, maybe a tree up in the distance, and work towards that. Try running with someone and talk on the trip. I'm thinking your running problem might be more mental than physical. Same thing with the cramps. Mind over matter. If you have stomach cramps tell them to go away. Work through it. Don't let your body convince your mind to stop or vice versa.
Good luck
as posted above
the elliptical is a non weight bearing exercise, most people can go on these things all day while they flip through cosmo, however when you put them on a track they die after one lap, meanwhile if they did 3x that distance on an elliptical there barely breaking a sweat. running involves more muscles and of course moving your bodyweight
if you want to get better at running get out there and run, cause the test isn't giving on an elliptical machine. running will make you huff and puff alot more
if you want to get better at running get out there and run, cause the test isn't giving on an elliptical machine. running will make you huff and puff alot more
I realize that and stated that SOME running will need to be done because it's on the test - however, not everyone can run ALL the time, especially those with injuries, hence my (and others') suggestions to Spock regarding some alternatives to avoid injury.
And if you put the elliptical machine on the right setting, it can be as strenuous as running - all depends on the setting of the machine and the effort you put forth..
k
Mr. Spock
07-03-2003, 12:54
Originally posted by Brindle
Also, when doing the 400 is it your "lungs" or your "legs" that are straining? If it is your lungs, then make sure your workouts seem to push your "lungs" (so to speak). Walk for maybe 100 yards instead of 200, thus not letting your heart-rate decrease so much.
Definitely my lungs. My legs are extremely strong (when they're healthy). That's why I check my pulse when I run, to make sure that I am in the "aerobic" stage.
When including muscle resistance training into a workout that also includes cardio, do the muscle resistance training first. The rationale is that you want to fuel the muscle resistance training with glucose (blood sugar) and when the glucose is depeated (or lower) then do your cardio (which will then burn fat, basically). If you do your muscle resistance training after your cardio, then muscle resistance training will tend to burn muscle.
That's something I've never thought about before. Currently, I am running first. The reasoning behind this was that I wanted my heartrate up to get the max benefit out of the circuit training. But what you are saying makes sense. Very very interesting.
Lots of great suggestions and commentary here. Thanks so much!
Mr. Spock
07-03-2003, 13:08
Another follow-up question:
What is a good rule on rest days? There has only been one day in the last 2 weeks that I haven't worked-out, and I did notice that I was stronger the following day. Is there a good rule of thumb on resting? :confused:
K9 Police
07-03-2003, 22:01
I have found that the usual answer to that question is rest every other day (at least what the gym trainers say). I don't adhere to this advice, but that is what I hear most often. A recent article in a health magazine took an online survey about how often their readers work out. I believe that about 75% work-out 3-5 times a week. About 9% worked out 6 times or more a week.
If you need to rest....rest. I think that is the best advice there is. If you can keep up with the workouts, without overdoing it, than you should be good. But you need your muscles to heal before breaking them down again. Just the other day I got to the gym, did a couple of reps and that was it. Went back today and had an excellent workout. I also like to run about 5 miles on days that I don't lift.
My advice is to keep a schedule that feels right for you. The most important thing is to have a schedule that comfortably fits your lifestyle. If it is over-enduring or not right for you, you will most likely stop working out altogether which is not your desired result.
I'm definetly not an expert (as I am sure others have different suggestions), but this is just some info that I have.
K9
Paul E. Nunis
07-03-2003, 23:47
"...What is a good rule on rest days? There has only been one day in the last 2 weeks that I haven't worked-out, and I did notice that I was stronger the following day. Is there a good rule of thumb on resting?"
It will vary by age, type of workout, and other individual variables, but the cardinal rule is never short yourself on your recovery periods.
Lack of rest and nutrition cannot be made up for with more exercise, but an optimal amount of exercise can yield maximum results with plenty of rest and proper nutrition.
take care
Paul
Originally posted by jade
any time I attempt to run...I feel like I am about to drop dead before even finishing a mile.
Has anyone ever had this before? I just have a very difficult time breathing and end up having abdominal cramps every time I run.
Twice a year or so I'll take 4 to 6 weeks off of running and switch over to the old elliptical machine or cycle. When I go back to running, I find that the first time or two will make my chest "sore" in a way that's similar to DOMS with a normal workout. I believe it's because I breathe deeper (or maybe harder?) when I'm running and it stretches things out a little. When I first started running, it could take weeks to adjust, now it only takes one or two runs.
I think it's something you'll be able to work through--just concentrate on breathing deeply when you run.
As to the abdominal cramps, are they the "stitch in your side" type or the "lower abs" type? The former suggests that you might want to do some more ab work to strengthen the muscles. The latter suggests to me that you might be running too soon after eating--or drinking.
As for rest days, I have a 5-day schedule with 3 runs and a 6 day schedule with 4. I alternate between the schedules to synchronize with my changing resistance training (low-rep to high-rep). Don't work a muscle that's still sore from a previous workout, but I usually will work a muscle that's across the belt "line"--ie, legs when chest and arms are sore.
Also, remember to get extra sleep with that kind of schedule. You should be shooting for 9 hours of sleep every night on a heavy workout schedule of 5-7 days a week!
Just my $.02,
LongArm
Mr. Spock
07-26-2003, 23:22
Well, it's been a while -- so I thought I would post an update on my training...
I'm now running the 1.5 mile and I am very close to cracking the 17:00 mark. My weight is dropping off nicely... I am only on week 5 in my program and I have lost 19 pounds and I think I have gained some good lean muscle. I keep track of all the times, weights, and other data on a spreadsheet and I must say, I am very proud of my progress.
It my current rate of weight loss, I should be another 35 pounds lighter by test time -- and in pretty darn good shape. I'm going to increase my running to 2.0 miles as soon as I am faster and more comfortable with the 1.5. No hurry - no injuries.
Anyway, I'm excited. The exercising is sometimes painful, but it is addictive. It feels soooo good to fight through that last tough lap and "win".
So any of you folks out there that have doubts - GO FOR IT. If I can do it, you can do it. :bounce:
Congrats on your success. Keep up the good work. Sticking with it can be the hardest part.
Mr. Spock
08-13-2003, 22:12
Well, I'm still at it! Been running a ton and the weight training is going great. I've lost some more weight, though the weight loss has slowed. I must be building more lean muscle because the fit of my clothes indicate that I am still shrinking.
I must confess, I am getting a little frustrated with my running times. I can't seem to break the 16 minute mark for the 1.5 mile, thought I am not far. In fairness to me, I am still about 235 pounds and I am on a low fat, low cal diet.
I will test for Arlington PD again in October - for that agency, I have to do 1/4 mile w/ 4 flights of stairs in 2:10. I am pretty confident that if I stay injury-free that I can do that now. Another agency that I will hopefully test for this fall requires 1.5 miles in 15:20. That one I will have to train harder for.
Anyway, most days I feel good and motivated. Haven't had a beer since May :eek: and I feel great. Some days I'll have a really bad run (like today :mad: ) and I try to shake it off.
Finding lots of good tips in these forums and I thank all for the advice and encouragement.
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