Discussion in 'PRT' started by CalPolyPilot, Feb 24, 2008.
Does anyone know of any run clubs that meet a few times a week in the Pensacola area?
The McGuires run club is pretty fun. The course is a little longer than a 5K, but the route is very scenic. It's also one of the few places where you can go in Pensacola and see a bunch of hot women without fear of catching ghonosyphiherpilaids if they breathe on you. Oh, and the best part- after your sixth run, they give you a nifty T-shirt!
They meet in the parking lot at Mcguires (if you don't know where that is, use google maps.) Be there around 1745, the run starts at 8. Rain or shine. It's just once a week, though.
I didn't really have the time to read thru each of the above so I hope I'm not being too redundant...I have a rough time with the run and it has only become harder with age. I'm 31 and it doesn't seem anywhere near old to me but it is old enough to realize you don't bounce back into things as fast as you do when you're 21. With that said, I do similar stuff to others above as far as running the mile and a half for time throughout the week and then run distance on the weekends. The key to reducing your time is to do the sprints. When I do my distance runs I do them on a trail. This prevents me from knowing exactly how far I've gone for a given interval. On the trail I just start running balls out...on the tips of my toes for as long as I can then back down to a jog. When I started doing this I shaved HUGE amounts of time off of my run. Just be careful and don't run hard on downhill slopes!!! Very bad for the knees. If you do go to the track then push yourself to run a faster pace. Drills like run (and I mean RUN) the straights and jog (not walk) the curves helps too. With a low end 10 minute run you won't shave off huge amounts of time (relatively speaking) but you could get your run down to 9-something.
Sit-ups and push-ups...do them everyday!! If you're watching TV do them during the commercial breaks. When you do push-ups pay attention to form. And when you've done all that you think you can do...hold yourself in the upright position for at least 30 seconds and then push out at least five more. I have nothing for sit-ups except just do it.
I don't do the PRT, but when I am working on running for time, in addition to some of the things already mentioned, I do incline sprints (as opposed to speed sprints). I run for a few minutes, then crank the incline up for as long as I can take it, then go nearly flat for a rest, then back uphill again. Lather, rinse, repeat. Makes it so much easier when I go back to regular running and my times improve.
I would be very weary of overdoing it on any sort of incline. Incline leads to shin splint, shin splint leads to stress fracture, stress fracture lead to suffering.
But the guys are right. Sprints will shave your time. Long runs will build your endurance (which for me also shaves my time on shorter runs). There's no substitute for just getting out there and running.
Still working on that whole military time thing? The passing out hammered from the run club's four dollar pitchers may occur at 8 but the run is at 6 last time I checked.
I have to ask what I think is an obvious question, why do you need to get better with your 'distance' running? You got a pretty good time on the run and you pass it with plenty of time, so why the concern? I am just curious, I have never heard of anyone disparaging a run time of 10:20, unless you plan on joining the Marines.
Find a 1/4 mile track and work on your split times one lap at a time.
Gain some weight.
BTW, it's cheaper at the NEX.
Advice solely on making your run time faster:
Our track coach makes us faster by 'workout days' where you push yourself and run 4 laps, 3 laps, 2 laps and 1 lap timed with rest in between. We vary our workouts, like this last week we did 2 laps, 1 lap, 1 lap, 1 lap, 1 lap, 1 lap and 2 laps. This helps build endurance and speed. After the 'workout' days you have 'recovery' days where you jog for 30-60 minutes. This increased my 1.5 mile time from 9 minutes to 8 minutes 20 seconds in a couple weeks. If that doesn't work, you can try sprinting 100 meters, slow jog 100 meters, sprint 100 meters, jog 100 meters to get a kick at the end, and improve your time.
I would have to agree Flash on this one. I got a 10:33 on the out PRT of NSI and I was pumped. I would be pretty happy with a your current time.
The 1.5 mile for my Navy application was a cakewalk... Running the 3 mile for the Marine application? Sucked.
How to get faster? Run. A lot. Until you puke. Then run some more. One day youll wake up and have a decent PRT score.
LOL. as a highschool cross-country runner, that's exactly what i've been saying on this forum, but it was a VERY UNPOPULAR opinion! not going to get better at running long distances unless you do a lot of running of even LONGER distances.
Not necessarily as it depends on the distance you're training for and who the person is. For me personally, I've run two half marathons and in training for them, I did lots of long runs, but did not do as many sprint workouts as I would normally do in preparation for the race. Both semesters I did them my PRT times slowed down. For 1.5 miles, you don't need to out running ridiculous distances, just a good mix of long runs and sprints. You are right saying, however, you should be pushing the hell out of yourself. My philosophy is if I'm puking that means I was trying
If I saw anybody, let along some chick running down the road, puke, then starting running again, I'm not sure what I would do. I'm as crazy as the next Marine, but I have never made myself puke when running alone. I've had enough of others making me puke, I don't need to do it on my own anymore.
It is a good sign of workin your arse off, or maybe you should just run before breakfast.
i was actually referring to the 3mi PFT (marines) since that was what Ufoz was referring to. you're right that 1.5mi is not very long and you don't need to train too hard to do 1.5mi. ppl who are completely out of shape can do it (i used to see that all the time in the PE classes I took in middle school! LOL)
the marine 3mi is close to highschool x-country distance (5km = 3.1mi) and that is just long enough to be considered long distance running.
the art is to not stop to puke but just turn your head... LOL.
you should see some high school x-country races, esp. regional or state championship. you'll see a lot of puking
Crazy skinny kids ...
Good on em, I guess.
I think I've actually only barfed during the workout and kept going once- it was during a morning PRT when I woke up feeling like shit. For some reason if I'm running hard, once I stop I get really nauseous, even though during the run I'm feeling fine. I barfed at the end of both half marathons I've run, for example, though my stomach felt fine during the whole thing.
I would like to mention the benefits of lifting on your legs to improve your run time as well. Squats, leg press, leg extension, hamstring curls, walking lunges. but if you play soccer you are probably doing all this anyway. Of course, you don't want to kill yourself with excessive weight but, you'll be surprised at the improvement in your time if you hit the weights.
Any types of plyometric or interval stuff you can do for example:
Plyo: wind sprints, ladders/suicides, etc.
Interval: Sprinkling some 50 meter sprints during your 3-4 mile run (about every 4-5 min)
Also, personally, what I like to do for my speed work when I'm indoors is as follows:
7 minute warm-up- moderate pace (6.0), incline at 2.0
30 second sprint- pace (8.0), incline 8.0
10 second rest- feet off treadmill, on sides
30 second sprint- pace 8.0, incline 8.0
Do this for about 20 minutes, including the 7 minute warm-up. I like to do this twice a week in addition to longer runs outside on the other days, if i'm training for something like you are for the PRT. The key is mixing it up.
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