motivation to run

[10-13]

please help, i just got into running about 1 1/2 months ago to prep for the NYPD 1.5 mile run (in 15m 30s or less) to qualify for this july's academy. this is the final stage in the hiring process (after this, there is a mini-medical, but i will definately pass that).

when i first started running i was doing a 25 minute mile, im pretty fat (no shame in admitting it). i ran everyday with good progress/results, i finally broke the 10 minute mile about 2 weeks ago.

as i said before, the NYPD run is 1.5 miles in 15:30 or less, the run is 25 laps in the academy gym. i tried 4 runs already, failing each one b/c i was only able to complete between 22-24 laps before time runs out:

1st attempt: 22 laps
2nd attempt: 23 laps
3rd attempt: 23 laps
4th attempt: 24 laps

i can do 18 laps w/o walking, 20 comes with some difficulty, by 22 im wasted.

can anybody offer up some motivational tips? maybe something to think about while im struggling with the last few laps. anything at all, PLEEEASE!!!

im also getting very dehydrated when i near lap 20, my mouth is completely dry and my shirt weighs about 10lbs. the day before each run i will load up on gatorade and water, ill drink maybe 2 gallons of each the day prior to the run and im still dehydrated when i run.

<small>[ 06-26-2003, 09:32 PM: Message edited by: 10-13 ]</small>

[daviscmp]

First off, let me start by saying congratulations. It sounds like you are making great progress. If there is one thing I am familiar with in the Army, it's running. I will tell you that running a decent time on a small, indoor circular track is difficult to say the least. I generally lose about 1:30-2:00 on my 2 mile run time when I go from a straight one mile out and one mile back to a circular track. First, there is the psycological problem. In your case, 1.5 miles really isn't that far. When you say 25 laps, that sounds like a marathon. You have to keep in perspective that 1.5 miles is i.5 miles. Don't let the thought of 25 laps take your mind off of your goal or mentally defeat you before you even start. The other problem with a small track is that you lose momentum every time you hit a corner. You lose time by slowing down and you burn more energy by speeding up again. It's a lot easier to maintain a constant pace if you don't have to adjust your stride every twenty steps to negotiate a corner. The best advice I can offer for this problem is to think of it like a NASCAR track. Go into the corners as close to the inside as you can and come out of them on the outside. The idea being that the less tight of a turn you make, the less you'll have to slow down. Other things that will help build your endurance:

When you're training up for this, run for time not distance. Figure out what your THR (Training Heart Rate) is. Here's how:
1. Determine MHR (Maximum Heart Rate) Start with the number 220. Subtract your age. This is your MHR.
2. Determine RHR (Resting Heart Rate) by counting your resting pulse for 30 seconds and multiplying by two (60 secs) This is your RHR.
3. Determine your HRR (Heart Rate Reserve) by subtracting your RHR from your MHR. This is your HRR.
4. Use this formula for calculating THR (Training Heart Rate): [(%intensity)xHRR] + RHR.
To determine what % intensity to use for the formula the general rule is: 50%=extremely poor condition. 60%=healthy, sedentary individual. 70%=well trained, reasonably good shape. &gt;85% excellent shape.
5. An example would be if you are 25 with a RHR of 70 beats per minute and well trained, reasonably good shape: 220-25=195, MHR=195 MHR(195) - RHR(70)=135 HRR=135 .70(70%)x 135(HRR)+70(RHR)=165 BPM(Beats Per Minute) THR=165

Once you know your THR, you want to train at THR for a MINIMUM of 25 minutes three times a week. Don't worry about how fast you are running, just worry about how fast your heart is beating. When you can maintain your THR for 40 minutes, you should smoke through 1.5 miles in about 12-13 minutes. Another good technique is to jog at a slow pace them run as fast as you can until you have to stop. Then continue to jog at a slow pace until you catch your breath. Continue to alternate between sprinting and a slow jog for 25-35 minutes. You will see significant improvement this way.

As far as motivation, some things you can do are to think of music, or just convince yourself that everything is riding on this run. You have to deal with the pain, suck it up and push on for a matter of 20 minutes and the payoff will last a lifetime. Also, try not to look at the ground right in front of you. This is another psycolgical obstacle. Pick a point way out in front of you (as far as you can on a circle track) and focus on getting there. Once you reach that point, pick another one. Each time you reach that point, you have reached a goal bringing you that much closer to your final goal.

I hope some of this helps. Good luck.

[156]

Aw, bless your heart! I can sense your frustration. :(

Let me ask you......are you drinking all this water only the day before you run? What you need to be doing is drinking at LEAST 64 ounces of water daily; not just before you're going to be doing activity. Of course, if you're outside in the heat and doing a lot of running, you'll require more than 64 ounces to replace what you sweat out. That being said, two gallons sounds a little excessive to me. No wonder you're getting worn out; you're carrying around all that water inside! LOL! It seems to me you need to regulate your water intake a little better.

As for your mouth getting dry......are you running with it open? You should be taking good deep breaths in through your nose and out through your mouth. If you're breathing in through your mouth, you're going to dry out quickly.

When I run I listen to fast moving CDs on my headphones. That keeps me motivated. I think you need to focus on the prize at the end (being a NYPD cop) and not focus so much on wondering if you're going to complete the run. Don't say to yourself, "I want to do this." Say to yourself, "I will do this!" You have to be as mentally in shape for this as physical.

Best of luck to you! You can do this!!

[Delta_V]

</font><blockquote><font size="1" face="Verdana, Arial">quote:</font><hr /><font size="2" face="Verdana, Arial">Originally posted by 10-13:
<strong>can anybody offer up some motivational tips? maybe something to think about while im struggling with the last few laps. anything at all, PLEEEASE!!!</strong></font><hr /></blockquote><font size="2" face="Verdana, Arial">For me, the only motivation that I needed when prepping for the agility test was the thought that if I didn't do well, I could kiss the chance of getting the job goodbye. That made me want to get out there and run, run, run.

Also, about being dehydrated: you didn't say whether or not you bring a water bottle on your runs. You should be doing that.

[Mike G from NC]

Carry a water bottle everywhere you go and drink alot of water dont pass a water fountain without stopping.My mouth gets dry also and I chew Orbit chewing gum.Chew gum and dont think about 25 laps just put it out of your mind and do whatever it takes but try not to walk before you know it your done.....good luck!!

[DesertRat]

Shock your body out of it's routine. Instead of just going "running" take a watch with you and sprint for 30 seconds, slow jog (or walk if you have to ) for 30 seconds, then run for 30 seconds, you get the idea. It will take your body out of "memory mode" it has programmed for itself and supposedly, this will burn off more fat than a steady jog. Don't know that for fact but that's what I've heard.

[medicineman]

GREAT QUOTES! I printed them off and posted them next to my running gear. Thanks!

[nashynz]

Keep working hard and you will get there.

Our run is 2.4 Kilometers in 10 minutes 15 seconds. When I was training for that I could do the distance but I was to slow.

I talk to a trainer who told me that I needed to build up my muscle strength so that I could go faster.

He recommended running up the steepest hill that I could find. I found a really step hill and on the first couple of attempts I could not run all the way to the top. I kept trying and eventually got to the top without stopping but had to rest at the top. Practised more and in the end could run to the top and run home after.

My time inproved dramatically when running on a nice easy flat surface!