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Old 09-28-2014, 10:58 PM   #21 (permalink)
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Training for running is very counterintuitive.

Greatly oversimplifying: Running fast builds strength and teaches your body to burn glycogen. Running slow builds endurance and teaches your body to burn fat. Running slow builds capillaries and mitochondria.

Racing distances less than about 400 meters requires speed. Racing distances over about 400 meters requires more endurance than speed.

If you run with a good (cheap ones are worthless) pulse oximeter, you will find that your blood oxygen stays about the same no matter how hard you run. Your blood will have the same oxygen level even when you are running as hard as possible, gasping for breath, and feeling like you are strangling for lack of air. That's because your lungs are fully doing their job of getting oxygen into your blood, and CO2 out. But your capillaries and mitochondria are not up to getting that oxygen into your muscles. And it's your muscles that are screaming for oxygen.

Running slow, defined as being able to speak full sentences without straining, builds capillaries and mitochondria. Running fast does not.

A good forum for running is: www.runningahead.com/forums. You will find it worthwhile to surf there.

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Old 09-28-2014, 11:39 PM   #22 (permalink)
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Of course, the only proper way to run is while calling cadence.

I will be back after annoying the good people of a foreign forum.
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Old 09-28-2014, 11:39 PM   #23 (permalink)
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How was your diet when you were active duty? I know that the healthiest I ever ate was in basic and AIT. Your current diet doesn't sound bad, but you could use more variety if that's what you eat every day.

I feel like you're over-complicating the issue with using the heart rate monitor. I made pretty good gains in my run time while in basic and I don't remember any of the drill sergeants having us check our heart rates.
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Old 09-29-2014, 12:18 AM   #24 (permalink)
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I probably made the best gains of my life while in Basic. Running used to feel like it was going to kill me, but I got past that in boot camp.

I do not believe that anyone really talked about heart rate outside of Combat Life Saver, and that was just whether you had one or not.

However, the more that I ran, the more improvement that I saw, which has not seemed to be the case since I came home.

Diet while Active Duty? MREs?

Actually, I might eat more healthy now. I was hungry throughout Basic, but I needed to lose weight, and I put on some good muscle. At Advanced Individual Training, I still could not get enough food, but there was a large supply of desserts, so I quickly gained weight. In Germany, I would get omelets with ham, cheese, green peppers, and mushrooms every single morning. I know that some people say that it is actually more healthy to eat whole eggs, but I always asked for egg whites when they were available. People say they eat bacon and sausage for the protein, but they have so much fat that I do not eat them.

Then I ate French toast, if available, without syrup, but with fruit, if they had it. Then I would have a couple of glasses of milk or juice.

Lunch and dinner were more frustrating, though. There were days where everything was fried and everybody was excited about it but me. Our vegetarian Soldier at Church complained about the cooks putting bacon in our green beans. I did not like it, either, or fried vegetables, it just seemed counterintuitive. I often asked for two servings of vegetables and sometimes they acted like I was attempting treason.

Everything was different while I was deployed. At Kandahar Air Field, before I left, chow was bad for breakfast, lunch, and dinner. I hated eating. What should have been a highlight of my day was just something else that was depressing. Then they sent me to F.O.B. Lagman and food was good, when I was there for it. Also, they usually served me whatever I wanted, so if I wanted two meat or three vegetables, they complied, although they still catered to the masses, so sometimes I did not feel that I had healthy options.

No, I do not have much variety in my diet.
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Old 09-29-2014, 01:54 PM   #25 (permalink)
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Quote:
Originally Posted by Xist View Post
Of course, the only proper way to run is while calling cadence.
Something my daughter is learning right now at Parris Island.
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Old 09-29-2014, 03:09 PM   #26 (permalink)
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Something my daughter is learning right now at Parris Island.
I wish her luck!
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Old 11-01-2014, 09:45 AM   #27 (permalink)
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Okay, I know everyone has been dying to know how my PT test went!

Or completely forgot and never cared in the first place. You know, one of the two!

I just followed up with http://ecomodder.com/forum/showthrea...r-d-30277.html, but if you have not read it, please do not worry about it, which I really do not consider to be in the realm of possibilities.

I set a personal record of fifty-six push-ups, scoring 81/100, did 79 sit-ups, 76 was 100/100, the other three did not count, and I barely passed the run. I was still tired from the push-ups when I did my sit-ups and I was exhausted when I started running!

They changed Army standards just before our last PT test, so our two female Warrant Officers showed up with pony tails. I guess they changed more than that, the last time that I saw one female Soldier she had short hair, but now she has full dreadlocks, so long that she folds them over and they look huge behind her head.

I do not know where the younger Chief was (they were both recently promoted), but the older one tried to keep up with me. I think that she was the slowest runner, but she also may have been the oldest. Everybody wants to start out as far forward as possible, as if it gave them some advantage worth mentioning. Then they take off like in "Hidalgo," faster than they can maintain, and I spend the entire run passing Soldiers. The one with dreadlocks was ahead of me for a very long time. She tried keeping up, but just couldn't. Yay, she still probably had a much better score because men and women are held to different standards for push-ups and running.

It was weird, before the last test our Lieutenant told us that she ran in 16:30 or something and I just wanted to keep her in sight. However, we both ran much faster than that. She also did more push-ups, fifty-five to my forty-seven, but I do not think that she did very well this time. I passed her before too long.

It was weird because I felt so tired after push-ups that I sat down until sit-ups and again until the run. When I finished the two miles, I felt like I was going to collapse and vomit, but I turned around and found our mouthy Private that apparently had an asthma attack. I brought him in, went back, found one of our female Soldiers that probably resented me running with her, and then I went and found our walking Sergeant. That was nice, he needed to walk 2.5 miles in thirty-five minutes or something, that is a little faster than I normally walk, but I was able to keep up without too much effort.

I doubt they appreciated that, either.

I debated wearing my heart rate monitor. If I wore it and failed by a small margin I would feel that the constrictive band had impaired me, but I wanted data. I hit 100% maximum heart rate after about two-thirds of a mile. I did not run very quickly, but it was interesting to look at my watch and think "I am giving 103%!"

I gave myself a week off to eat normal food and not exercise. Unfortunately, I have not exercised this week, either.

When I start up, I think that I will just run intervals.
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Old 11-01-2014, 06:34 PM   #28 (permalink)
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Quote:
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When I woke up, I thought it was too warm to go running, so I decided to walk. My heart rate hit 76% (141) at 0.8 miles and was at 88% (163) at two miles. I decided to walk two more, and it hit 96% (178) just before I completed the fourth mile.

I walked four miles in about fifty minutes.
You are a fast walker! But your heart rate is very high for that walking speed. If you truly want to do well on the running portion of your PFT, you need to build your aerobic base. A good way to do this is to do more walking and slow running. Do most of your training at less than 140 BPM, and keep your peak heart rate under 150, at least for the next several months. Try to get out and walk or run 3 or 4 miles every day, or at least 5 or 6 days per week.

I have not done a PFT run since I was in the Air Force in the mid 1970's. I did run a 5k 2 or 3 years ago. Went out too fast and did the first 2 miles in 13:30. Not too bad for 60 years old. All of my training before that race was at 9:30 to 11:00 minutes per mile, with most runs at about 10 minutes per mile.
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Old 11-02-2014, 01:20 AM   #29 (permalink)
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Under 140 BPM?! I want a second opinion!

Quote:
A patient has a sore throat and goes to a doctor.

Doctor: Your tonsils need to come out.

Patient: I want a second opinion.

Doctor: Okay, you're ugly, too.
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Old 11-02-2014, 11:44 PM   #30 (permalink)
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Quote:
Originally Posted by JRMichler View Post
I did run a 5k 2 or 3 years ago. Went out too fast and did the first 2 miles in 13:30. Not too bad for 60 years old. All of my training before that race was at 9:30 to 11:00 minutes per mile, with most runs at about 10 minutes per mile.
No sprints or faster running at all? I do the 2 mile on my PT test in about 14:30. Most of my training is usually done at a 7:30 to 8:00 mile pace for 3-5 miles and some sprinting. Would I likely benefit from running slower during training? That goes against my logic and the Army's logic, but we all know how good the Army's logic can be.

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