I am a 32 year old male in the Army. Last year I broke three bones in my
left foot and fractured my left ankle during a mountain bike race. I wore a
cast for eight weeks, and after another two weeks I began to train for my
physical fitness test (2 mile run). I failed my test in Sept 97 and found
out I had a stress fracture in one of the bones I previously broke. This
time, I took plenty of time off to let my injuries heal and continued
cycling and weight lifting to stay in shape. I recently failed my APFT again
by completing my two mile run in the record setting time of 17:20 (my time
limit is 17:18). Prior to my injury, I ran two miles in 13:00-13:30. Ever
since the accident, I just can't seem to get back on track. I have been
training for my run for about three months now and can't decrease my time. I
usually run three miles, three times per week. My question is, should I be
running for time or distance now? I weigh 220 lbs. with 8% body fat. If I
don't pass my retest in December, I am in grave danger of being separated
from the Army after 13 years of service. Any advice you could offer would be
greatly appreciated!
William, to improve your times, you need to cross train. My advice is to use a slide board, roller blades, and do a whole lot of sprint work. A free weight training program including plyometric strategies would be helpful as well. I am often surprised at how much people can improve through this simple strategy.
Also, your runs should all be different...in other words, occasionally sprint and slow down, occasionally do accelleration work. Occasionally run at a different pace, sometimes faster, sometimes slower. Occasionally run hills. This type of work will prepare you better for the rigours of a race, or a timed event. Keep the faith, and good luck.
