Need Your Help Running Regime

Hamish MacBeth said:

Hello,
I'm 59 years old and my dream is to be a police officer - again. I was
a cop from 1973 to 1978. Left the force for law school. Have been
sitting on my butt for the past 10 years. Before that ran marathons,
used a nordic track. Most PD's do NOT have an upper age limit now,
they need cops badly, HOWEVER, ALL departments have fairly strict
physical test standards, 1.5 miles in 15 mins, 18 push ups, 28 sit ups
in 60 secs.

Quoted message said:

I can run the 1.5 mi. in 16:30.

As a former runner you know the drill here. the more milage the
better, but of course work your way up to it. I might ask how log
before the test? You will have to evaluate yourself and see how many
miles a week you can do. I would then increase that by 10% or by what
your body tells you it can do. So if you have 4 weeks (of training)
and you feel you can do that run every other day it might look
something like this:

wk 1 - Total 4.5 miles

Day 1 - 1.5 M
Day 2 off
Day 3 - 1.5 M
Day 4 - off
Day 5 - 1.5
Day 6 - off
Day 7 - 1.5

wk 2 - 5 miles (rounded up)
Day 1 - off
Day 2 - 1.5 Miles
Day 3 - off
Day 4 - 1.5 Miles
Day 5 - off
Day 6 - 2 Miles
Day 7 - off

wk 3 - 5.5 Miles
Day 1 - 1.5
Day 2 - off
Day 3 - 1.5
Day 4 - off
Day 5 - 1.5
Day 6 - off
Day 7 - 2.5

Wk 4 - 6 miles
Day 1 - off
Day 2 - 1.5 Miles
Day 3 - off
Day 4 - 1.5 Miles
Day 5 - off
Day 6 - 3 Miles
Day 7 - off

Or something like that...

Quoted message said:

18 push ups in 60 secs is
no problem. The sit ups are a problem, my lattimus dorsi muscles
across my lumbar verterbrae are very sore, weak.14 sit ups and the
pain is too great.

again you have to build up to them. I was amazed that when I started
doing situps how few I could do. After doing them for awhile I got
better. Anyway if need be do them every other day. And there are also
other things to do to strengthen the abs that might help. how many sit
ups are required?

Quoted message said:

I can run at approx 180 bpm but they are a very
short strides.

Running drills can/will help with your stride concern

Quoted message said:

My heart rate is good, even after pushing hard I'm at
about 160. Please take into account I'm 59, my physical trainer
treated me like a 25 year old and we fatigued the muscles to a point
that it took WAY too long to recover and rebuild them. 59 year olds
repair muscle at a much slower rate than 25-35 year olds.

I think we all learn this lesson at some point...

Hamish MacBeth said:

Hello,
I'm 59 years old and my dream is to be a police officer - again. I was
a cop from 1973 to 1978. Left the force for law school. Have been
sitting on my butt for the past 10 years. Before that ran marathons,
used a nordic track. Most PD's do NOT have an upper age limit now,
they need cops badly, HOWEVER, ALL departments have fairly strict
physical test standards, 1.5 miles in 15 mins, 18 push ups, 28 sit ups
in 60 secs. I can run the 1.5 mi. in 16:30. 18 push ups in 60 secs is
no problem. The sit ups are a problem, my lattimus dorsi muscles
across my lumbar verterbrae are very sore, weak.14 sit ups and the
pain is too great. I can run at approx 180 bpm but they are a very
short strides. My heart rate is good, even after pushing hard I'm at
about 160. Please take into account I'm 59, my physical trainer
treated me like a 25 year old and we fatigued the muscles to a point
that it took WAY too long to recover and rebuild them. 59 year olds
repair muscle at a much slower rate than 25-35 year olds.
Q1. What training regime can I use to to bring my time down?
Q2.Any advice on the sit ups is welcome.
Did I mention that this is my dream?
Thanks in advace,
Hamish

Hamish MacBeth said:

Hello,
I'm 59 years old and my dream is to be a police officer - again. I was
a cop from 1973 to 1978. Left the force for law school. Have been
sitting on my butt for the past 10 years. Before that ran marathons,
used a nordic track. Most PD's do NOT have an upper age limit now,
they need cops badly, HOWEVER, ALL departments have fairly strict
physical test standards, 1.5 miles in 15 mins, 18 push ups, 28 sit ups
in 60 secs. I can run the 1.5 mi. in 16:30. 18 push ups in 60 secs is
no problem. The sit ups are a problem, my lattimus dorsi muscles
across my lumbar verterbrae are very sore, weak.14 sit ups and the
pain is too great. I can run at approx 180 bpm but they are a very
short strides. My heart rate is good, even after pushing hard I'm at
about 160. Please take into account I'm 59, my physical trainer
treated me like a 25 year old and we fatigued the muscles to a point
that it took WAY too long to recover and rebuild them. 59 year olds
repair muscle at a much slower rate than 25-35 year olds.
Q1. What training regime can I use to to bring my time down?
Q2.Any advice on the sit ups is welcome.
Did I mention that this is my dream?
Thanks in advace,
Hamish

Ham, perhaps you could share with the group what your weight is now
compared to marathon weight before. For some reason that was not
posted. sitting around for 10 years can add weight. Subtracting weigh
can help you run faster. By the way, what was you marathon time. If it
was 5 hours then, you ain't going to be a police man now.

Your numbers really are not far away from the standard. You should
make it. How long have you been trying. If just starting, then you
should soon make the grade. And what happened to law school?

In article <[email hidden]>,

runsrealfast said:

Quoted message said:

HOWEVER, ALL departments have fairly strict physical test
standards, 1.5 miles in 15 mins, 18 push ups, 28 sit ups in 60
secs.

Are those standards age based? They're approximately the standards that
the US Army has for a man your age (57-61).
18 pushups in 60 seconds to pass; 53 to max.
27 sit ups in 60 seconds to pass; 64 to max.
2 miles in 19:54 to pass; 15:18 to max.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

runsrealfast:
Thank you very much for your input. I can probably increase my mileage
initially, as I've been running 2.1 miles (5 circuits around the park
where I run). It's excellent advice. One question on my day off I've
got to walk, if I don't I get very jumpy, that's reasonable right?
You said, "Running drills can/will help with your stride concern" what
drills would you recommend? Sit-ups required are 28 in 60 seconds.
It's do-able. I can do 15 right now before my back muscles give out.
I've been working on my ABS, several exercises at the gym. I'm gulping
soy protein powder 3 times a day, my trainer is big on nutrition and
says the protein powder will help heal and re-build the muscles.
Again, Thank you very much for your input.
Hamish

Michelle said:

In article <[email hidden]>,

Michele:
No the standards are not age based. Everyone has the same standards
and they state quite specifically that NO ONE can be exempted from the
physical test, my thought is that this is how they are not required to
consider a 59 year old who is terribly out of shape. One police
department does give "extra points" similar to what you describe. This
physical test is just to be able to continue the hiring process.

Quoted message said:

runsrealfast said:

Quoted message said:

HOWEVER, ALL departments have fairly strict physical test
standards, 1.5 miles in 15 mins, 18 push ups, 28 sit ups in 60
secs.

Are those standards age based? They're approximately the standards that
the US Army has for a man your age (57-61).
18 pushups in 60 seconds to pass; 53 to max.
27 sit ups in 60 seconds to pass; 64 to max.
2 miles in 19:54 to pass; 15:18 to max.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Al:
My current weight is 155, my marathon weight was 130 and that was 27
years ago. I'm 5'8" so 155 is not bad, I expect I will lose another 10
lbs through this process, as you know muscle weighs more than fat so
as I gain muscle it will probably even out. My marathon times were 3
hrs. 30 minutes. I began training on July 19th. Fortunately all of the
tests are 60 to 90 days from now so I do have a reasonable amount of
time to train. Law school: former spouse left with the checking acct.,
savings acct, and all assets, I attended one more semester and then
had to get a job. Became a TV news reporter and News Director,
investigative reporting was a lot of fun. Thanks very much for you
input.
Hamish

Hamish MacBeth said:

Al:
My current weight is 155, my marathon weight was 130 and that was 27
years ago. I'm 5'8" so 155 is not bad, I expect I will lose another 10
lbs through this process, as you know muscle weighs more than fat so
as I gain muscle it will probably even out. My marathon times were 3
hrs. 30 minutes. I began training on July 19th. Fortunately all of the
tests are 60 to 90 days from now so I do have a reasonable amount of
time to train. Law school: former spouse left with the checking acct.,
savings acct, and all assets, I attended one more semester and then
had to get a job. Became a TV news reporter and News Director,
investigative reporting was a lot of fun. Thanks very much for you
input.
Hamish

Hi Hamish,
I'll make you a deal. Take some pics or videos of your ass, send 'em
to me, and I'll help you out with advice on how to jog 3.5 miles a
day, 3x a week.

--
_________________
Alric Knebel

http://www.ironeyefortress.com/C-SPAN_loon.html
http://www.ironeyefortress.com

In article <[email hidden]>,

Hamish MacBeth said:

No the standards are not age based. Everyone has the same standards
and they state quite specifically that NO ONE can be exempted from
the physical test, my thought is that this is how they are not
required to consider a 59 year old who is terribly out of shape.

That's interesting; the PD's physical test is about the same as the
Army's standard for a 57 to 61 year old.

As a contrast, here are the army's standards for a 22 to 26 year old man:

Pushups: 40 to pass; 75 to max.
Sit ups: 50 to pass; 80 to max.
two mile run: 16:36 to pass; 13:00 to max.

The soldier has to pass all three events to pass the test. Getting more
than passing gives him a better chance of getting promoted in rank if he
meets all the other promotion criteria.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Bill Davidson said:

Hi Hamish,
I'll make you a deal. Take some pics or videos of your ass, send 'em
to me, and I'll help you out with advice on how to jog 3.5 miles a
day, 3x a week.

--
_________________
Bill Davidson

That's right. Bill would absolutely LOVE it. Then he'd know there was
somebody as stupid as he is. It's so lonely at the top of the World's
Stupidest Internet Poster.

--
_________________
Alric Knebel

http://www.ironeyefortress.com/C-SPAN_loon.html
http://www.ironeyefortress.com

Alric Knebel [email protected] said:

Bill Davidson said:

Quoted message said:

Hi Hamish,
I'll make you a deal. Take some pics or videos of your ass, send 'em
to me, and I'll help you out with advice on how to jog 3.5 miles a
day, 3x a week.

Quoted message said:

--
_________________

That's right. i would absolutely LOVE it. Then he'd know there was
somebody as stupid as he is. It's so lonely at the top of the World's
Stupidest Internet Poster, and i hate myself.

--
_________________
Alric Knebel

http://www.ironeyefortress.com/C-SPAN_loon.htmlhttp://www.ironeyefortress.com

Quoted message said:

Hamish MacBeth said:

Hello,
I'm 59 years old and my dream is to be a police officer - again. I was
a cop from 1973 to 1978. Left the force for law school. Have been
sitting on my butt for the past 10 years. Before that ran marathons,
used a nordic track. Most PD's do NOT have an upper age limit now,
they need cops badly, HOWEVER, ALL departments have fairly strict
physical test standards, 1.5 miles in 15 mins, 18 push ups, 28 sit ups
in 60 secs.

Jesus christ you must have a pathetic life. Imagine wanting to be a
PIG? Shoot higher, like garbage truck dumper (sanitation engineer) or
Bathroom cleaner.

--
_________________
Alric Knebel

http://www.ironeyefortress.com/C-SPAN_loon.html
http://www.ironeyefortress.com

Quoted message said:

Alric Knebel [email protected] said:

Bill Davidson wrote:

Quoted message said:

Quoted message said:

Hi Hamish,
I'll make you a deal. Take some pics or videos of your ass, send 'em
to me, and I'll help you out with advice on how to jog 3.5 miles a
day, 3x a week.

Quoted message said:

Quoted message said:

--
_________________

Quoted message said:

That's right. i would absolutely LOVE it. Then he'd know there was
somebody as stupid as he is. It's so lonely at the top of the World's
Stupidest Internet Poster, and i hate myself.

Quoted message said:

--
_________________
Alric Knebel

Quoted message said:

http://www.ironeyefortress.com/C-SPAN_loon.htmlhttp://www.ironeyefort.

[censored]

Hamish MacBeth said:

runsrealfast:
Thank you very much for your input. I can probably increase my mileage
initially, as I've been running 2.1 miles (5 circuits around the park
where I run). It's excellent advice. One question on my day off I've
got to walk, if I don't I get very jumpy, that's reasonable right?

Its normal, if I don't get a run in during the day I have issues like
that too.

Quoted message said:

You said, "Running drills can/will help with your stride concern" what
drills would you recommend?

Wow there are just to many to really describe. Typically i will do,
strides, high knees, butt kicks, some sort of bounding. The amount
depends on how I feel that day and/or what I am going to do for my
workout.

Quoted message said:

Sit-ups required are 28 in 60 seconds.
It's do-able. I can do 15 right now before my back muscles give out.
I've been working on my ABS, several exercises at the gym. I'm gulping
soy protein powder 3 times a day, my trainer is big on nutrition and
says the protein powder will help heal and re-build the muscles.

Don't get to crazy with the drinks. (I my sure your training is aware
of this but) you need to keep a balance on the intake v's output.

Quoted message said:

Again, Thank you very much for your input.
Hamish

No prob.

John

Hamish MacBeth said:

Al:
My current weight is 155, my marathon weight was 130 and that was 27
years ago. I'm 5'8" so 155 is not bad, I expect I will lose another 10
lbs through this process, as you know muscle weighs more than fat so
as I gain muscle it will probably even out. My marathon times were 3
hrs. 30 minutes. I began training on July 19th. Fortunately all of the
tests are 60 to 90 days from now so I do have a reasonable amount of
time to train. Law school: former spouse left with the checking acct.,
savings acct, and all assets, I attended one more semester and then
had to get a job. Became a TV news reporter and News Director,
investigative reporting was a lot of fun. Thanks very much for you
input.
Hamish

Thanks for the background. It's quite interesting.
So you are admitting to being 25# overweight and don't even bother
explaining how you are now big boned. A fit person doesn't have to
gain 25# just due to age. Lose that extra weight and the other stuff
could take care of itself. Could you have run a 3:30 marathon carrying
two bowling balls? NO. So any other talk of it being OK now is just
ridiculous.
When you do qualify, will you need to qualify each year? How long of a
new career do you expect?

Al:
I answered you in good faith and you turned into a jerk. Please have a
lot of fun being a total jerk. You are a simpleton, and and idiot. I
am now putting you on the good old ignore list. Good bye Al, may you
live for a thousand years and in interesting times.