Posted: 9/26/2007 11:43:32 AM EDT
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I tested myself this morning on the New Jersey SP PQT standards. 1.5 mile; 11:27 (maxed out the allowed points) Pushups (2 minutes) 35 Situps (2 minutes) 40 Didn't do the 75 yard 'obstacle course' run. But based on what I did above, I'd only have to do it in 18 seconds or less. I'll continue to run, with a goal of sub-11 minutes. I really need to pump up both push ups and sit ups so that I can do each of them at least 60 times. Next testing is at the end of October.... |
Sure. Foot strike is heel to toe. Arms are around mid waist. I use to run with them around my ribs, but I found its more comfortable lower. My gut? It stays where its at.  I am generally upright when I run for distance, leaning a little forward when I sprint. |
For your next run, instead of allowing your foot to go heel to toe, try running on the balls of your feet. Your heels may lightly strike the ground as everything is absorbing the impact (like your foot is doing the "worm" with each stride). Try that at a ~5 mile pace. Your stride length should stay roughly the same no matter what speed you are going. Using the above form, all you would need to do to go faster is increase your stride frequency (how fast your legs are going from front to back). Dig? Give it a shot. Your calves will love you. It may feel a bit splinty at first, but you'll find a comfy way to do it. |
Hrm. Thats interesting. Is the purpose of the above to get more 'zing' out of your run? |
It's track form (loosely). It's about as mechanically efficient as you can make your stride. Takes impact off of joints too. Post back here if it works for you. It takes a time or two to get the feel for it. Also, try not to let your arms swing towards your abs. Front to back only. This minimizes side to side movement, which takes forward momentum away. Finally, try engaging (bearing down/flexing) your abs while running. This keeps your lower back from hyperextending (being pulled forward, as if towards your feet in front of you). It will make it feel like you have less upper body weight. A lot to remember, but it can easily become just the "way" you run. Good luck. |
I'm training for the same thing you are (PD academy). Right now I do the 1.5 mile run in ~10:15, but I really want to get below ten. I'm doing ~55-60 push ups in two minutes and ~60-65 sit ups in two minutes. With the push ups, the first 40 are easy. I have to push for the next ten, and really dig deep for the last 5-10 push ups. Trust me, you can do more. It's a mental block, not a physical block. Push yourself as hard as you can, and then push harder. Don't give up, use every second allowed to continue to struggle to get out more push ups. I struggle the most with maintaining proper form during sit ups. I can do a lot more if I cross my arms across my chest instead of behind my head, but the PT tests say behind the head so that is what I am doing. For push ups, I've found that positioning is key. I changed my arm position to a little more forward (I had them too far back) and instantly felt/saw the change. In addition, you can move your hands/feet during the test, they just can't come off the ground. Shifting your hand position just slightly after your first good burst of push ups helps a lot, since it shifts the strain to different muscles. I'm 19, and still pretty lean. I'm putting on muscle now, but I'm "behind" others my age, so to speak. It doesn't hurt me as far as PT tests (since all tests are body weight exercises), but for "the streets", I want to be packing some more weight. I'm currently 6'0, 150lbs. I recently went on creatine, which has seemed to make a noticable difference in my workout intensity. |