DS can't run...

[Anonymous]

I’m so confused . He is at a 7 now

[Anonymous]

Anonymous wrote:I’m so confused . He is at a 7 now

He needs to be under a 5:20 for admissions.

[Anonymous]

Find a place that will do running form analysis. They will take video and instruct them how to run. Cardio in swimming and running don’t translate perfectly to each others but obviously it’s a huge head start. Just like technique matters in swim, it also matters with running. He is probably doing weird things like being too tense in his upper body, pushing off his back leg too late, etc. In other words, he’s not efficient. I have club swimmers who got better at running after a triathlon camp. The director said one trick is to have them practice running up a short hill - it forces them into an efficient form that they can try to remember.

[Anonymous]

Anonymous wrote:Find a place that will do running form analysis. They will take video and instruct them how to run. Cardio in swimming and running don’t translate perfectly to each others but obviously it’s a huge head start. Just like technique matters in swim, it also matters with running. He is probably doing weird things like being too tense in his upper body, pushing off his back leg too late, etc. In other words, he’s not efficient. I have club swimmers who got better at running after a triathlon camp. The director said one trick is to have them practice running up a short hill - it forces them into an efficient form that they can try to remember.

This helps, thank you.

[Anonymous]

Anonymous wrote:Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

HS XC will absolutely get him there. Interval work on the track will help too but if he does a season of XC he will learn to run and be able to "embrace the suck"

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

This is all wrong. HS XC is the way to get the running fitness. Sprinting is a different animal altogether.

- Track coach

XC paces are far slower than a 5:20 mile.

No, they're not. Have ever been to a HS XC meet? Boys run a 5k and 16-17 min finish times are common. A 5:20 miles for most of these guys is a cake walk.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

This is all wrong. HS XC is the way to get the running fitness. Sprinting is a different animal altogether.

- Track coach

XC paces are far slower than a 5:20 mile.

No, they're not. Have ever been to a HS XC meet? Boys run a 5k and 16-17 min finish times are common. A 5:20 miles for most of these guys is a cake walk.

That's elite. Average mile time for a high school boy is around 9 minutes.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

This is all wrong. HS XC is the way to get the running fitness. Sprinting is a different animal altogether.

- Track coach

XC paces are far slower than a 5:20 mile.

No, they're not. Have ever been to a HS XC meet? Boys run a 5k and 16-17 min finish times are common. A 5:20 miles for most of these guys is a cake walk.

Well, now I am super impressed by hs xc.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

This is all wrong. HS XC is the way to get the running fitness. Sprinting is a different animal altogether.

- Track coach

XC paces are far slower than a 5:20 mile.

No, they're not. Have ever been to a HS XC meet? Boys run a 5k and 16-17 min finish times are common. A 5:20 miles for most of these guys is a cake walk.

Well, now I am super impressed by hs xc.

PP is wrong. Most high school runners are nowhere near 5:20.

[Anonymous]

[mastodon]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

This is all wrong. HS XC is the way to get the running fitness. Sprinting is a different animal altogether.

- Track coach

XC paces are far slower than a 5:20 mile.

No, they're not. Have ever been to a HS XC meet? Boys run a 5k and 16-17 min finish times are common. A 5:20 miles for most of these guys is a cake walk.

Because they emaciated

[Anonymous]

Anonymous wrote:

Anonymous wrote:I’m so confused . He is at a 7 now

He needs to be under a 5:20 for admissions.

Kewl story that is easily achievable with practice for a good athlete

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I’m so confused . He is at a 7 now

He needs to be under a 5:20 for admissions.

Kewl story that is easily achievable with practice for a good athlete

Wrong.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I’m so confused . He is at a 7 now

He needs to be under a 5:20 for admissions.

Kewl story that is easily achievable with practice for a good athlete

Wrong.

Just need to weigh 100 lbs no secret to this

[Anonymous]

Anonymous wrote:

Anonymous wrote:I’m so confused . He is at a 7 now

He needs to be under a 5:20 for admissions.

That’s not accurate. If he achieves a 5:20 or below, he’ll get the maximum number of points for the run, but a 5:20 is not the minimum required for admission.

[Anonymous]

Anonymous wrote:

Anonymous wrote:He could consider running Cross Country in the fall that will get him there.

He should also try to link up with a local road runners club that does weekly track work for some interval training, or do this on his own. (200, 400, 800, 1200 repeats, etc)

He should also look into doing some more basic training with the goal of being able to do well("competitive") on the Navy PST test:

https://navyseals.com/nsw/physical-screening-tests/

Competitive scoring:
SWIM 500 YDS.Side stroke/breast stroke 10:30 min
REST 10 MIN.
PUSH-UPS (within 2 min) 79
Rest 2 minutes
SIT-UPS (within 2 min) 79
Rest 2 minutes
PULL-UPS (no time limit) 11
Rest 10 minutes 1.5 MILE RUN 10:20 min


The swim should be easy for him but the rest may need some work and he'll only get good at the run by running more.

If he's a decent swimmer with good over cardiovascular, his running issue is mental. If he can't summon the mental fortitude to become a proficient runner given that he swims at a higher level already, he probably isn't a good fit at the USNA so this is challenge is a good reality check for him.

I could do all this and I’m 50

That's a nice fantasy, grandpa. We'll keep the AED machine handy...