Hello

[2000Z3M]

Well I need to get back into shape. The Chair Force as made me lazy, lol. I use to run cross counrty and track when I was in high school but that was 4 years ago. Since then I been running on and off, and I haven't really ran in about 8 months. Well I don't mind running but I do need to start back up. Now where I'm at its over 100 with the sun pounding down on you at 7am(when I'll wake up if I run in the am) and at 10pm its about 90 or so with about 65+% humdity if I run at night. When do you think would be the best time for me to run? Well I need to go out for a short run .

Chris

[Sportsmedjosh]

Welcome to the forum Chris are you in the sandbox or you state side?

[2000Z3M]

Still in the sandbox. I ran for about 30 min. Ran until I couldn't anymore than walked for a min or two then ran again. Lets just say im out of shape.

[Sportsmedjosh]

Whats your goals just increasing your cardio endurance?

[2000Z3M]

Right now my main goal is just have more cardio endurance, once I have that under my belt, im still going to be running but I'm also going to be hitting the gym.

[Sportsmedjosh]

Have you checked out the heart rate excel and running chart we have posted. That is a great way to log your progress. I assume your on your personal computer also right.

Since your out there if you can weight yourself before you run and then after your done the difference try to drink that in water.

[bellavus]

welcome! Any weight loss goals?

[2000Z3M]

Originally Posted by Sportsmedjosh

Have you checked out the heart rate excel and running chart we have posted. That is a great way to log your progress. I assume your on your personal computer also right.

Since your out there if you can weight yourself before you run and then after your done the difference try to drink that in water.

I'll have to check it out. I drink more water than I can count out here.

Originally Posted by bellavus

welcome! Any weight loss goals?

Thank you. I don't have any weight loss goals. Right now I'm 5'9 and 150, if anything I need to put on the pounds.

[Sportsmedjosh]

I don't think you might get the chance to do this. But if you ever have the chance to wake up without an alarm or anything take your pulse for one full minute. That will be your resting heart rate. It'll help you figure out around what you need to keep your heart rate at when your running.

Some of the endurance runners might be more helpful in training protocols for you.

[cabezon]

I feel you, right now in Florida temps are in the 80's overnight and high ninties during the day, but with 99% humidity. Running gets next to impossible as my heart rate climbs waaaaay too high to be effective.

So, if you are going to run, better would be out of direct sun, best would be pre dawn depending on the schedule. Make sure to drink as much water before you start as safely possible as early as possible. So if you drink a half liter before you get up and get dressed then get out, it will be more effective than waiting to drink.

You've had much experience with running, so it sounds more like you need some motivation. so, just do it. go slow, go easy, build the habit and rebuild your aerobic base. welcome!

chair force, ROFL. it's too true.

[Sportsmedjosh]

sounds like pretty sound advice.

[2000Z3M]

This is my goal. I need to have at least a 390 on this test.

1. 20 meter underwater swim: (Go/No-Go)

The 20 meter underwater swim should be demonstrated first either through actual demonstration or by use of the training video that has already been supplied to recruiting squadrons. If members surface or break the water surface during any portion of the swim, the test will be stopped and considered a failure for the entire PAST. Swimsuits and swim goggles/SCUBA mask are the only equipment items allowed. After completion of the underwater allow a 5-10 minute rest before the next event. Members should carefully stretch for the swim during this break time.



2. 500-meter surface swim: (See Point Scale)

This swim is conducted using the freestyle, breaststroke or sidestroke. Use the point system. There is no maximum time limit. The swim is continuous (non-stop). If a member stops any time during the swim, the test will be stopped and considered a failure for the entire PAST. Swimsuit and goggles/SCUBA mask are the only equipment items allowed. After completion of the swim, allow a 30-minute rest prior to the next event. Members should carefully stretch for the run during this break time.



3. 1.5-mile run: (See Point Scale)

There is no maximum time limit. PT clothes and good running shoes are the only required items. This run must be continuous (non-stop). If a member stops anytime during this run, the test will be stopped and considered a failure for the entire PAST. Members will be given a 10-minute break prior to the next event. Test should be conducted on a measured running track.



4. Calisthenics:

Four calisthenics exercises are evaluated, each with specific time parameters and specific exercise form mechanics. All members will exercise to either muscle failure or time completion, whichever occurs first. The intent here is to have members do as many "good form" repetitions in the time allotted or when muscle failure is reached. NOTE: in performing all calisthenics, the exercise's proper form must be followed. Deviation from the form to allow extra repetitions will be to the member's disadvantage. Allow a 3-minute break between each calisthenics exercise.



5. Chin-ups/Pull-ups (1 minute): (See Point Scale)

There are no minimum repetitions required. Chin-ups/Pull-ups are a two-count exercise. Starting position is hanging from a bar, palms facing the candidate, or away from the candidate, with no bend in elbows. Hand spread is approximately shoulder width. Count one; pull the body up until the Adam's apple clears the top of the bar. Count two; return to starting position. Legs are allowed to bend, but must not be kicked or manipulated to aid upward movement. If the candidate falls off, stops, or releases the bar, the exercise is terminated. Candidate will exercise to muscle failure or time completion.



6. Flutter-Kicks (2 minutes): (See Point Scale)

There are no minimum repetitions required. Flutter-Kicks are a four-count exercise. Starting position is laying flat on back with the feet and head approximately 6 inches off the ground. Hands are under the buttocks with fists clenched to support the lower back. Count one; raise the left leg off the ground to approximately a 45-degree angle, keeping the right leg stationary. Count two; raise the right leg off the ground to approximately a 45-degree angle, moving the left leg to the starting position. Counts three and four are repeats of the same movements. Legs must be locked, with the toes pointing away from the body. If the member rests his legs on the ground, or stops the exercise movement to rest, the exercise is terminated. Member will exercise to muscle failure or time completion.



7. Push-ups (2 minutes): (See Point Scale)

There are no minimum repetitions required. Push-ups are a two-count exercise. Starting position is hands shoulder width apart with arms straight and directly below the chest on the ground; the legs are extended, and the back and legs remain straight. Count one; lower the chest until the elbows are bent at a 90-degree or lower angle. Count two; return to the starting position. The only authorized rest position is the starting position. If the knees touch the ground the exercise is terminated. The member will not raise his buttocks in the air, sag his middle to the ground, or raise any hand or foot from their starting position. If a hand or foot is raised, the exercise is terminated. Member will exercise to muscle failure or time completion.



8. Sit-ups (2 minutes): (See Point Scale)

There are no minimum repetitions required. Sit-ups are a two-count exercise. Starting position is back flat on the ground, fingers interlocked behind the head, head off the mat, and knees bent at approximately a 90-degree angle. Another individual only holds the feet during the exercise. Count one; sit up so that the shoulders are directly above the hip/pelvis area or 90 degrees to floor. Count two; return to the starting position. There is no authorized rest position for this exercise. If the member rests, the exercise is terminated. If the member's buttocks rise from the ground or his fingers are not interlocked behind his head during the repetition, the repetition is not counted. Member will exercise to muscle failure or time completion.

Right click, save as to see point scale

[cabezon]

well considering top score is 320, good luck getting a 390. unless i am missing something.

I can do about 30 sit ups, 40 pushups and 10 chin ups.

[Sportsmedjosh]

How long do you have to obtain this goal?