Attack Your Two-Mile. Workouts That Work
Service members are always trying to improve something that they are doing.
We’re determined and am sure, if we aren’t, there has been an NCO or Officer who has helped bring that quality out of us.
Running is a great sport. Far too many people sell themselves short when it comes to running.
I am not fast enough. I don’t have enough talent. Well, I never have been a good runner. Who is telling you that?
No one can overpower you or what you can do as a runner, but you. I bring this up because these are common statements I continually here from Soldiers.
I have a platoon sergeant who is on my team who told me the other day, “Sir, I am starting to like this running thing”.
He is 51 years old and is running like he is 20. This guy wants it and that is the difference. He is making the choice to get better.
He wasn’t enjoying himself in the early stages of the training I had him doing, but now,having spent weeks being forced to run more than he was used to, is enjoying running far more.
He not only is enjoying it, but is getting faster because of it. The two-mile run is the standard in the Army. The Air Force, Navy, Coast Guard and Marine Corps have their own run distances, whether 2 miles, 5 miles or more. The two-mile section of our PT test is a big hurdle for some people.
It is a hurdle that can be conquered.
My encouragement to you is this. Don’t underestimate yourself. The biggest hurdle in becoming a better runner and seeing real results is learning to be consistent. It doesn’t mean run 2 miles one day, take 5 days off, run a mile, take a day off.
What I mean is making a plan and holding yourself accountable to seeing it through. I want to attach a few key workouts that you can start doing on a weekly basis that will make a significant difference in your two-mile run.
The results from these workouts will not be seen initially but will pay dividends over time provided you take them seriously enough.
That being said, I won’t lie to you and say it is going to be easy, because early on in your build up a relaxed 2-mile run, let alone an all-out 2-mile, like during your PT test, will seem like your coming under attack by the enemy.
You’ll be sweating and your heart rate will be through the roof. Give it time, be patient and I promise you, results will show. You will drop weight, the pace you once were struggling with will feel like an afterthought.
#1 1-mile warm up, 2-mile run on the track sprinting the straightaways, jogging the corners, 1-mile cool down
This is a pretty simple workout that I have my deployment team doing. You don’t have to sprint all-out on the straightaways. I normally would, but early on you can just do what we, in the running world, call ‘strides’. You gradually build into the sprint where your at top speed for only about the last 20 meters.
It is similar to a fartlek workout where your speeding up and slowing down. The key is to learn to accelerate when you are fatigued and teaching your body not to stay in a relaxed state. You will not get any rest in the two-mile run during your PT test so take this seriously.
It will be hard at first and quite possibly, you may not be able to finish it. You may have to walk early on, but as long as your attempting it and you stick with it over time, you will see results.
You have to be patient, the more you practice this the faster your sprinting will be and the less rest you will be giving yourself. This is the secret, maintaining intensity but lessening your rest period. Keep in mind that you will be running much faster than your two-mile pace and that is key.
#2 2-mile warm up, 5, 100 meter sprints all-out, 2-lap jog recovery, 5, 100 meter sprints all-out, 1-mile cool down
This workout may not seem like a lot and overall, it is a short session but real results come from it. The most important thing about this workout is that you are running at top end speed, far faster than your goal two-mile race pace.
I am not a sprinter but sprints, especially for a shorter race like the two-mile, can drastically assist you in dropping significant time off your run time. The idea is to give very little rest between the 100 meter repetitions.
You have to condition your body to adapt to running at or far above the pace you want to hold for your two-mile PT test.
The first few weeks of doing this workout you can give yourself full rest, but as you get fitter what do you think the idea is? Decreasing the rest periods. The first couple weeks you may need 2 minutes rest between each 100 meter repetition, four weeks down the road you may be ready to go after 30 seconds.
Fitness comes that quick but don’t expect it to be that easy early on in your build up. One of the non-commissioned officers on my deployment team had a beautiful quote the other morning while doing this.
I feel like a dump truck racing a bunch of ferrari’s
I am looking forward to seeing him improve as we move into future workouts.
#3 1-mile warm up, 15x1min/hard, 1 minute easy, 1-mile cool down.
The construction of this workout is simple. You pick up the pace for a minute, jog a minute and repeat 15 times, 1-mile cool down. The whole idea with fartlek running is teaching your body to speed up when it is tired, to get out of your set pace.
In addition, when you think you have nothing left and you are forced to speed up despite that feeling, you are now learning the secret of running fast for longer period of time. Fast runners are fast because they have taught themselves to clear lactic acid faster than it is building up.
You teach your body to do this by running fast, running easy will not bring forth this type of physiological adaptation. You are recruiting more muscle fibers by training fast.
The more that are being used, the more economical or effective you will be running.
The importance of consistency cannot be stressed enough. These workouts will not take effect until 21 days down the road. It takes your body approximately 21 days to adapt to any stress you place on it. What do I mean? The benefits of the workouts you do today won’t truly manifest until weeks down the road.
Lastly, I want to feel you in on a little secret that I hardly see any Soldiers doing that would take at least 20 seconds off your two-mile run time without doing much at all. Go out to your local running store and get a pair of road racing flats to run your two-mile run in.
Soldiers! Listen to me, drop the training shoes on your two-mile run!
Soldiers are out doing their PT test with training shoes on their feet. Why does this work? Training shoes weigh anywhere from 9 to 14 ounces (some heavier), whereas a pair of racing flats can weight as little as 4 ounces. You do the math.
You can run much faster with a pair of lighter shoes on your feet so go out and get a pair of racing flats. If you do not have a running speciality shop near your area go online and get a pair.
Runningwarehourse.com is a great place to order racing flats. Click on ‘road racing’ on the left sidebar and this will take you to a page filled with road racing flats.
Now stick to the plan and go drop some time off your two-mile run time. Keep hustling.
Slimnastics Exercises for Yoga and Cardio Routines
Spring is the fusion from winter to summer, so what better time than now to try Slimnastics? Here is your first interval from my new book and DVD “The Slimnastics Workout” to put into your workout routine this week. Yoga strengthening tones and calms your mind, while the plyometric cardio intervals blast away fat and boost your metabolism. These moves too challenging? My book tells you how to start from scratch to GET IN SHAPE for Slimnastics as well!
Airman Proves ‘It Can Be Done’
Commentary by Senior Airman Karla Burns
96th Air Base Wing
It can be done…
When I joined the Air Force, I was told not to worry about the physical training aspect — I’d be whipped into shape at basic training. I went to basic unable to do pushups correctly and even graduated unable to do them correctly.
My running and sit-ups improved while I was there, but I thought pushups were impossible for me. I could do the motion of pushups, which always got me by when PT test time came around.
It’s Cycling Season!
by Capt. Ken Corigliano
Coach Ken is a series of fitness tips and race experiences to motivate and educate Airmen to become more physically fit and maintain a healthy lifestyle. Capt. Ken Corigliano is a triathlete with the Air Force team and a nationally-certified coach.
Now that the weather is absolutely beautiful — the days are long and the sunsets and sunrises are stunning — it’s time to get out there and start enjoying it.
Fort Drum Upgrades Vending Machine Snacks
by Michelle Kennedy
Beginning this week, Soldiers and community members visiting their nearest vending machine to quell their afternoon “snack attack” may be surprised by the new options offered on Fort Drum.
The first of 197 vending machines across post were restocked with healthy food items Tuesday. The vending machine at Monti Physical Fitness Center received one of the first overhauls.
“I am very excited about the new options,” said Monica Smith, Monti PFC facility manager. “It is tough for me as a fitness professional to watch patrons come into Monti Fitness Center, work so hard and then purchase a candy bar on the way out of the facility.”
Yoga for Life
by Petty Officer 1st Class Allyson E.T. Conroy and Petty Officer 2nd Class Michael Anderson
The Coast Guard’s Pacific Tactical Law Enforcement Team members scale cargo ships, dig through the holds of fishing vessels and board unsteady go-fasts bobbing in the ocean. They seize narcotics being smuggled into the United States – more than two tons of cocaine already this year – and combat piracy near Somalia.
To perform these demanding missions – often conducted near the equator where temperatures soar above 100 degrees – the team must be in top physical condition. For the Pacific Tactical Law Enforcement Team that meant employing the use of a powerful tool – the yoga mat.
Airmen Push Their Limits in Combat Fitness Test
by Senior Airman Brigitte N. Brantley
8th Fighter Wing Public Affairs
The physical rigors of combat sometimes require Airmen to carry an unconscious wingman, move large weights over long distances, and crawl or sprint across fields.
The combat fitness test held at Kunsan Air Base May 2 gave about 40 Airmen from the 8th Fighter Wing a chance to test how they would hold up in such physically-demanding situations.
“We wanted people to be aware of how hard they might have to push themselves in combat situations,” said Senior Airman Justin Gordon, 8th Operations Support Squadron survival, evasion, resistance and escape specialist. “With the imminent threat of North Korea, it’s especially important here, and the participants did a great job of putting themselves into the tasks.”
Want to Try Minimalist Running Shoes?
Minimalist running shoes are all the new rage. A departure from control and cushioning, the minimalist running shoe has emerged as a new popular choice for runners.
A minimalist running shoe is extremely flexible and low to the ground to create the sensation of barefoot running. By running in a shoe with minimal cushioning, most runners will naturally reduce their stride length to avoid landing painfully on their uncushionedheel. This change in running form reduces initial joint impact and promotes a return to what some consider a more natural foot motion.
Resiliency and Alcohol: Know the Risks, Limits
Commentary by Earl Rivers
1st Special Operations Medical Operations Squadron
The DoD Center of Excellence for Psychological Health defines Resiliency as “the ability to withstand, recover and/or grow in the face of stressors and changing demands.”
To further enhance Airman, organizational and community resilience, Air Force leaders launched the Comprehensive Airman Fitness model in March 2011. The CAF model’s purpose is to achieve long-term culture-change that encourages strength-based measures and avoids self-defeating behaviors.
The CAF model’s goal is to build and sustain a resilient AF Community by fostering physical, mental, social and spiritual fitness.
Beware of Potentially Harmful Supplements & Enhancers
Commentary by Edwards Health and Wellness Center staff EAFB
As you look in the mirror at the start of another day, you see someone who looks bulked up and buff. But something very important is missing in that reflection–the uniform you once so proudly wore as a member of the U.S. Air Force. As you straighten your tie and head off to the unemployment office, you ask yourself if it was worth trying out the shortcuts. Was your career and long-term health really a fair trade off for the instant gratification some illegal supplements promised? Maybe you should have just asked someone first…
Warrior Games – The Mental Side
by Mr. Mark Campbell
The mental side of training for elite athletics is not a new concept. If you follow sports at all you will most likely be exposed to players and coaches, talking about the importance of implementing a strong mental game. Most elite level athletes, whether collegiate, Olympic/Paralympic, or professional have an element of performance psychology in their training regiment.
In graduate school I focused my efforts on implementing mental skills training into adaptive sports. At that time, it wasn’t a mainstream concept. As I am sitting in Colorado Springs, at the end of the Warrior Games training week, I am reflecting on how far things have really come. Today, the Warrior Transition Command’s adaptive reconditioning program uses mental skills training on a regular basis.
Marines Compete for Ultimate Champion Title
With the advances made in battlefield medicine and orthopedic prosthetics over the past decade, seriously injured service members are able to return to active lifestyles after their wounds have healed. Sgt. Todd Hunter takes us to the 2012 Warrior Games in Colorado Springs, Colo., to show us a special breed of Marines competing in a special kind of competition.
The Warrior Games comprises seven sports — swimming, cycling wheelchair basketball, sitting volleyball, archery, shooting and track and field — in which injured, ill or wounded service members from each branch of service and the U.S. Special Operations Command will compete.
The Slimnastics Workout
New Book and Workout Based on Olympics-Style Gymnastics, Plyometrics and Yoga!
Want to work out like the Olympic gymnasts you’ll be watching on TV this summer? Now you can with my new trademarked routine called “Slimnastics!”
Below is the description of the book from Amazon.com The DVD launches next week. Enjoy this hard-core workout that requires no equipment and take it anywhere you go to fit in your Fitness!- Nikki
Three Moves, One Complete Muscle Workout — Pt. 3
Fuel for Exercise – Part I: Pre-Exercise
We all know that fueling before, during, and after a workout or athletic event is crucial. In this post, I will talk about fueling specifically before exercise, but keep your eyes out for upcoming posts on fueling during and after exercise.
Hydration
Hydrating properly is always important as water makes up at least 60% of the adult human body. Water is vital for removing waste and carrying nutrients to the body’s cells. We are constantly losing water and fluids through perspiration, urination, and respiration. These fluids need to be replaced constantly, especially for exercisers, as proper hydration will aid in optimal performance. Dehydration can cause fatigue, muscle weakness, decreased metabolism, diminished concentration, increased heart rate, and difficulty cooling the body.
Wrangling a Good Night’s Sleep
by Staff Sgt. Patrice Clarke
For many people a good night’s sleep is more elusive than the Loch Ness monster, a flying unicorn or the treasure at the end of the rainbow. Members of Team Schriever who work rotating shifts often have the hardest time getting those much needed eight hours of shuteye.
The Schriever Health and Wellness Center along with the 21st Medical Group have a class available for shift workers looking to catch those Zs. The April 9 class will focus on what sleep actually is and how shift work and outside activities affect the duration and quality of sleep.
Hand-Cycling for Wounded Warriors
by Sgt. Christopher Gaylord
While in Afghanistan in 2010, a roadside bomb attack took away both of Erin Schaefer’s legs.
But now, just two years later, a bicycle is making him feel whole again.
“It’s a freedom adventure,” said the Everett, Wash., native, loading his three-wheeled, hand-pedaled bike into his truck, April 4, in the parking lot of JBLM’s Warrior Transition Battalion barracks. “I may not be able to run, but it’s another tool to get out.”
Air Force Gets TRX Suspension Training
by Staff Sgt. Courtney Richardson
Airmen of the 4th Fighter Wing and tenant units learn about a new way to work on their abdominal core at the base fitness center here, April 19.
A total of 20 physical training leaders went through an eight-hour Total Body Resistance Exercise and Suspension Training course.
TRX suspension training was founded by Randy Hetrick, a former Navy SEAL, as a way for him and his teammates to work out in non-traditional locations with little to no equipment during deployments. This innovative exercise training took off after Hetrick left the military.
Army Spouses Join ‘Ultra-Runner’ Ranks
By Amy Perry
Earning the elite title of “ultra-runner” is no easy feat. Few athletes have the stamina to complete jogging journeys that far exceed the already grueling 26.2-mile marathon. It demands a lot of training and unshakable determination as well, and those who make it tend to be fanatical about their love affair with long-distance running.
Two Fort Lee Army spouses joined the ultra-runner ranks Saturday when they completed the 20th Annual Bull Run race in nearby Clifton. Glenda Frazier, spouse of Chief Warrant Officer 5 Cortez Frazier, and Brittany Smith, spouse of Staff Sgt. Daniel Smith, completed the 50-mile trek and raised their running game one notch higher.
The Skinny on Alcohol, Weight Loss
by Staff Sgt. Patrice Clarke
April is Alcohol Awareness Month. The Air Force stresses if military members consume alcohol they should have a plan. Moderation is key. The Mayo Clinic found that some alcohol consumption may provide some health benefits to include reducing the risk of some heart disease, heart attacks, stroke and diabetes.
Moderation is also key when it comes to weight loss.
Drinking the occasional beer or the once-a-night glass of red wine won’t have a person falling off their weight-loss wagon. However, even occasional drinkers should be aware that the amount and type of drink taken can have an adverse affect on their weight loss goals.
