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help on agility test!!!!!!!!

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  • sheriff2004
    replied
    future le

    how long do you usually run, walk for. You stated Run 2 minutes, walk 2 minutes, run 2 minutes, walk 2 minutes...how many minutes do you run and how many minutes do you walk?

    Leave a comment:


  • FutureLE
    replied
    I started running the 1.5 mile about 1 month ago.. First time I did it in 19.29, Sunday night I did it in 14.01 min. The way that worked for me is to run EOD or E3D. I did something like this

    Run 2 min
    Walk 2 min
    Run 2 min
    Walk 2 min
    etc.

    Next time

    Run 3 min
    walk 3 min
    run 2 min
    walk 2 min
    etc

    Gradually increasing the run/walk distances until Sunday it was
    Run 5 min
    Walk 3 min
    Run 3 min
    Walk 2 min
    Run 1 min

    I am planning to continue to work till I get my 1.5 mile down to 12:30 min.

    Hope that helps

    Leave a comment:


  • sheriff2004
    replied
    scouts out

    That's pretty impressive, your run time now. Yea we need to do a 8 minute mile. I'm trying the best I can, but sometimes it seems like I'm starting off too slow, so when i finish my first lap, I'm over 2 minutes already, then towards the end, I have to push and that's when I feel like I'm dying. The breathing is my main thing. I do 2 deep breaths, 1 exhale. I think I have to work on my legs and cardio, seeing as I don't do either of those. This will be my next challange. Thanks for the feedback.

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  • Scouts Out
    replied
    I have asthma too. It kicked my *** in basic (military) and wasn't about to mention it. Focus on controlling your breathing.

    You might want to wait to get your run score up though. I don't know what the standard is for the agency you're applying for, but I think a 12 min mile might exceed it.

    I would alternate running and swimming (if possible). And learn about fartlek runs, strengthining your legs, etc. trust me, you're talking to an asthmatic with thee ugliest run stride in the world, but I got my run time below 20 mins for a 3 mile. You can do it!

    Leave a comment:


  • jakflak
    replied
    I run every day, and I just hit my inhaler before I head out whether I'm having an attack or not. It usually gets me through a couple miles.

    Leave a comment:


  • webjeep
    replied
    If you can do three miles then stick with that. Start running, find a comfortable pace, keep with it for about two minutes then sprint for 30 seconds, go back to your comfortable pace for another two, then sprint for 30 seconds, keep doing that until you hit your three. If you do that about three or four times a week you will notice a good difference in your stamina and times. If you use a rescue inhaler make sure you keep it with you when you're running

    good luck

    -web

    Leave a comment:


  • sheriff2004
    replied
    pti

    but they end up graduating? Just because they have an attack, there not kicked out? how many miles do you make them run in one day of the academy?

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  • PTI
    replied
    We never forced them to continue if they had asthma attack if it was legit. If it was obvious they were just quitting and using the asthma as a reason we were all over them. The academy is a regional academy so initially the majority of the cadets are not sponsered by an agency, so the department head issue was non existant. We do have a cadet currently going through who is sponsered by local PD. He is overweight and his agency put him on a nutritional program. Thats the most I have seen an agency get involved with a cadet since I've been there.

    Leave a comment:


  • sheriff2004
    replied
    Pti

    My brother had me doing hello dollies,flutter kicks, push ups, sit up's, leg lift's, squats,frog jumps, lunges.We would run a a local park, it was 1.9 miles all the way around with a little hill in the middle. He would start off at a good pace, then would say when we get to the tree, run as fast as you can till you get to the other tree (about 25yrds), then slow pace again. I would also have to carry rocks, and if my arm's fell below my waste, I had to do pushup's(25) every time. Then the last 50-60 yrds, We would sprint as fast as we could. I was progressing,but then hurt my ankle and just started running again. He's not the best to run with because he can run a 4-5 minute mile, so I try to keep up with him and get tired faster. Hopefully when I do the run it will be with others, so I can use them as motivation. All this info is helpful, so I will be trying all of it. What did you do when your recruits had to stop due to asthma? And was it a problem for the dept.heads?

    Leave a comment:


  • PTI
    replied
    Originally posted by sheriff2004
    thanks a lot for the advice. I'm going to try that. When I first started running, i could barely run a quarter of a mile without stopping. i went to see an allergy and asthma specalist. He gave me the Advair disk along with a inhaler if it's needed. I was up to 1.9 miles in 19 minutes. My brother was in the marines, and had me doing his workout. I'm willing to try anything. I need to get my times quicker. i will try the cardio 3 times a week, any examples of what excercises? Then I will incorporate those strategies. How do I know when my heartbeat slows down? So what your saying is start running, get around the track at 2:08, then walk till it slows down, then do it all over again till I can get around 6 times. I did it 4 times around the track, then I had to stop and catch my breath. I have to learn to breath better and stay at a steady pace. this is a lot harder than I thought. But I can and will do it. I have one question. Once your in the academy, if they are running 3 miles a day, and I can barely run 1.5, how will i survive?
    As far as the asthma issue, I can't help you there since I don't have asthma. Several of my cadets at the academy have asthma and use their inhalers as needed. I think you have the idea for the speed workout. To get an quick pulse, take it for 6 seconds and then add a zero to your number you got. Remember to start laps 2-6 wherever you happen to be standing on the track when your pulse gets back down. Don't go back to where you started your first lap. As far as surviving in the academy, I suspect if you are faithful to your cardio training you will have no problems in a very short time. The other thing you need to realize is that your body is capable of doing a lot more exercise than your mind would like it to. You need to condition your mind not to give up when things get difficult. You mentioned examples of exercises.....not sure what kind of exercises you're talking about.

    Leave a comment:


  • sheriff2004
    replied
    stalker 3

    Stalker 3, Thanks for the input. I already was through an academy, but we didn't have to do the running in a timed fashion per-say. We did the usual cardio physical excercises, jumping jacks, push up's, sit up's, hello dollies and flutter kicks. I had to use my inhaler prior and after, during I was fine. I can run 3 miles without stopping, it's just when I'm timed, I have a hard time finding a steady pace. I know very much what police work is like, and the condition you need to be in, however I'm 26 yrs old. 6'2 and 220lbs. I work out very often and don't intend on stopping anytime soon. After I get into the academy, I don't plan on my workout changing, and I don't plan on my 3 day a week running changing, so I'm sure I will be o.k in a backyard chase.

    Leave a comment:


  • stalker3
    replied
    You might want to think about taking another look at your career goals.
    Running on a track is the most pristine environment. The running a cop does is a little different. You are wearing fifteen to twenty pounds of extra weight in the gear you carry, including the vest which restricts your breathing. You might be wearing all that when it is hot and everyone else is in shorts and a t-shirt. You have been driving around for a couple of hours taking assignments, not drinking as much water as you should. You might be tired because you had court before your shift started. When you least expect it, you have to run. You go through yards, jump fences, avoid dogs and clotheslines, other people deliberately trying to get in your way, etc., talking on the radio the entire time. You finally catch up to the bad guy, and now he wants to fight. You are tired and wearing all your gear, and he is ready to go. Help is on the way but not there yet, and when they do arrive it will take a while to find you. You better be up to the task. You will not have a chance to find and use your inhaler.
    I have found that if you are not in good shape before you are a cop, you won't be afterward. If you are just doing it to get hired, you will stop afterward. Many professions require an investment (college, etc.) before you are hired. Policework should, too (some college, maybe certification, definately physical conditioning).
    I am not saying this to be mean, I am just trying to point out the realities of your career goal.

    Leave a comment:


  • sheriff2004
    replied
    pti

    thanks a lot for the advice. I'm going to try that. When I first started running, i could barely run a quarter of a mile without stopping. i went to see an allergy and asthma specalist. He gave me the Advair disk along with a inhaler if it's needed. I was up to 1.9 miles in 19 minutes. My brother was in the marines, and had me doing his workout. I'm willing to try anything. I need to get my times quicker. i will try the cardio 3 times a week, any examples of what excercises? Then I will incorporate those strategies. How do I know when my heartbeat slows down? So what your saying is start running, get around the track at 2:08, then walk till it slows down, then do it all over again till I can get around 6 times. I did it 4 times around the track, then I had to stop and catch my breath. I have to learn to breath better and stay at a steady pace. this is a lot harder than I thought. But I can and will do it. I have one question. Once your in the academy, if they are running 3 miles a day, and I can barely run 1.5, how will i survive?

    Leave a comment:


  • PTI
    replied
    Originally posted by pkagel
    BTW, feeling your pain on the ankle, I sprained mine about 6 weeks ago and am still not able to put full pressure on it. I fell off a ladder working on the house. I fell just like they tought us in the academy and all was fine until my ankle hit the cement. Note to self: wear boots when I get another badge!!
    Quit yer cryin schoolgirl. Just man up and get out there and run!!! Just jokin

    Leave a comment:


  • pkagel
    replied
    BTW, feeling your pain on the ankle, I sprained mine about 6 weeks ago and am still not able to put full pressure on it. I fell off a ladder working on the house. I fell just like they tought us in the academy and all was fine until my ankle hit the cement. Note to self: wear boots when I get another badge!!

    Leave a comment:

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