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09-25-09, 02:29 AM #16
@atimmons - JW, why do you have the >.< face by 11:50...that's not that bad. See you at boot.
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09-25-09, 03:16 AM #17
I have a pretty good feeling that he has looked at the fact that if you were to double his 1.5 mile time, he would be about 4.5 to 5 minutes off the pace for a perfect 3-mile run. I'm in the same boat. It does not matter what your 1.5 mile run time is because you only have to do it once. If you meet the minimum, you will never be timed for it again.
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09-25-09, 05:46 AM #18
Yeah I don't have an excuse. My 3 mile sucks. That's why the >.< is after the 1.5.
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09-25-09, 09:55 AM #19
A 3 mile run is obviously a lot more physically demanding than a 1.5m run. But, doubling your 1.5m time is not usually your 3 mile time. And for those who havent ran a 3m yet, take it easy your first time so your body can get used to the distance and greater toll. Then gradually increase your speed. This will help avoid injury with the great increase in stress. I have learned this through experience and speaking with other runners. Good luck.
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09-25-09, 09:43 PM #20
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09-26-09, 05:15 PM #21
When I 1st started working out I couldn't do much more than 45 myself, the best way to get them up is to practice every day and if your back starts to hurt push through the pain because all it is is weakness leaving the body. If you can't physically do it because your back won't let you try doing the lower back stretch by putting your left leg over your right leg and right elbow on the left side of you left knee and twist you back to the left then switch sides that should help. Good luck.
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10-19-09, 02:35 PM #22
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10-19-09, 02:47 PM #23
Ive been doing a routine my recruiter had me to. Max in 2:00 rest, Max in 1:00 rest, Max in 30 seconds. Havnt been watching numbers because i want to wait for an IST for proper spotting instead of putting my feet under the couch. I can feel it getting alot better though thats for sure. Ive learned to engage more of my abs correctly instead of my lower back. It dont think im near 100 yet but ill be there soon. Hopefully before Nov 2nd
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10-21-09, 09:26 AM #24
On top of working your back muscles in the gym, and stretching really good, you could try some core workouts? People don't believe my crunch score, but every night before I go to bed, I do leg lifts for time, planks, and holding a leg lift position for a certain amount of time. It is very demanding of your abs, obliques, etc. so I would steer away from them within a week of an IST or your ship date. Just an idea.
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10-21-09, 09:28 AM #25
Also, I know this doesn't apply to you YET, but if you can get that magic number in your head and do a majority within the first minute, you're golden. I generally do the first 70-80 within the first minute. That gives me a WHOLE 60 more seconds to come up with the additional 20-30+. But again, you need to build up to that. Just some ideas, good luck poolee!
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10-21-09, 10:17 AM #26
Dead lifts with proper form will strengthen your abs, back, legs, and arms I would recommend doing dead lifts and supplementing with other core work like flutter kicks.
Recruit Smith
9:31 mile and a half
122 crunches
13 pull-ups
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10-21-09, 10:28 AM #27
the trick is to pound them out super fast, because once you start slowing down is when it starts to hurt, once that blood starts pumping in your muscles it gets harder and harder to do another sit up.
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10-21-09, 12:30 PM #28
We have been doing some core exercises at the office recently such as planks and leg lifts/flutter kicks. Seems to be having a positive effect
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10-21-09, 01:03 PM #29
Try doing Press-ups too. Get in the pushup position on the ground. Pushup, but keep your hips on the floor. It stretches out your lower back and keeps your spine in check.
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10-21-09, 03:53 PM #30
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Ghost Of Iwo Jima
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