Fat Busting: JayCee
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Im really shit at running but have waddled though interval work with an Atheletics coach to help get my 3km times down.<br />
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You can use run/jog/walk intervals to increase your running speed. Divide the 2.4 kms into 6 x 400 metre laps. After warmimg up, run a 400 lap at the pace you need to pass the police test at. Im sure you can work out the required lap speed on a calculator. Then walk for another 400 metres. Repeat 6 X until you have run 2.4kms at the Police testing speed. In each session you will run 2.4kms and jog orwalk a further 2.4kms (not counting any warm up distances). Quite quickly as your running speed and fitness increases you can gradually reduce the length and distance of your rest lap from 400 metres to 0 so you are running non stop for 2.4kms at under 10.15  <br />
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Actaully feel like going out and doing this myself now for a few weeks. Need a break from Cardio in the gym. -
The 2.4km is the recent and fashionable soft-cock version of what we used to do in the good old days. In referee training in Christchurch it was the 3,000m and at school we did the 12 minute run. But everybody's doing 2.4km these days. <br />
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10 minutes 15 seconds is yet more proof that pigs are soft :happy: The IRB has apparently set a minimum standard of 9 minutes 15 seconds for international referees <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':rolleyes:' /><br />
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[url="http://www.nswrra.rugbynet.com.au/default.asp?id=58910"]http://www.nswrra.rugbynet.com.au/default.asp?id=58910[/url]<br />
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I can only suggest that sprint training will help (I know people say the two are separate and distinct). But if you're doing reps of 200s, 400s and 800s and reducing your recovery times between, eventually you can start knocking out, say, a fast 1200m, then 1600m, then 2000m and then you're practically there. -
Decided to change this to a fat busting log.<br />
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In the 8 weeks of training that i have done, i've lost 8kgs - from around 120 to 112. Which is handy since i've only just realised that to be accepted you have to have a BMI (body mass index) of 28 or less - which i just get under being 2m tall. <br />
But i find that crazy since if i put on any muscle mass (weigh 113) then i'm over 28. <br />
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I've stopped drinking, but the level of my dedication will be tested this weekend when the ABs start playing, I find it hard to watch them play without sinking a few to calm the nerves. <br />
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And i've started swimming (since i need a swimming certificate as well to join). Fark does that get me buggered quickly. And i don't realise how farked until i get out of the pool. Never been much of a swimmer, but i'm starting to enjoy it. <br />
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Running has been shit, since i'm still getting shin pains when i run, and i have been spending a fortune at podiatry clinics trying to get this sorted. This tuesday i'm getting some orthotics for my feet to correct my pronation when i run.<br />
But until i get it totally sorted i'm able to run about once a week. Finding 2.4 easy to run in general now, but still over the required time. -
You seem to be heading in the right direction.<br />
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Good running shoes and orthotics will make a huge difference. Running intervals or speedwork will also be hugely beneficial rather than just cranking out the miles. This kind of workout will also aid your weight loss as it will shock your body and force it to cope with different demands. Add in lunges and squats tostrengthen your legs. Single leg squats too. -
Well,<br />
Still no luck with my shins, so i've decided to take a month off running. I have the new shoes and orthotics and still no joy, so the only thing left is to let them heal. At the momment i getting a slight pain even when i walk. <br />
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So to make up for the lack of running i'm going to up my swimming to three times a week.<br />
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I weighed 110kg this morning so pretty happy with that. Only had three beers while watching the game over the weekend. -
Weight update. 109 this morning.<br />
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Programme for this week:<br />
Monday: Chest and Tri's<br />
Tuesday: Cardio (Bike and Rowing)<br />
Wednesday: Arms and Shoulders<br />
Thursday: Swimming<br />
Friday: Off<br />
Saturday: Swimming<br />
Sunday: Cardio (Bike and Rowing) -
Well, it's been a month since i've taken a month off running, so i'm going to attempt start again on Wednesday - so fingers crossed i get no pain.<br />
Still get a few niggles in the lower leg region, but nothing major. Strange thing is my legs seem to be more defined than when i stopped running?<br />
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During the three weeks since i have last updated this log i have just mainly stuck to using the bike and rowing - have gotten sick of swimming already - fucken hate chlorine.<br />
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My current weight in to the mornings is now around 108kgs. Have really cut back on the drinking and the amount of food i eat during dinner time.<br />
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Programme for this week<br />
Monday: Cardio (Bike)<br />
Tuesday: Chest and Tri's<br />
Wednesday: Running<br />
Thursday: Arms and Shoulders<br />
Friday: Off<br />
Saturday: Off<br />
Sunday: Running -
Success!<br />
Went for a run on monday - and today my legs are feeling better than ever. Tried some compression wraps around my legs on wednesday night, and yesterday they felt like a million dollars.<br />
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So now i can finally get some decent running in to get my 2.4 time down. <br />
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Weight this morning was 107kgs. -
Did some sprint training on sunday - 6 400m laps at 1min 40secs with a break lap in between.<br />
And yesterday some cardio at the gym.<br />
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Legs today are feeling a bit tender, again around the shin area.<br />
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Weight this morning was 107kgs again.
