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Originally Posted by jon448
We do I just don't know any of the kids on the team and I don't have time to join the team with work.
I might start PT'ing with the Army ROTC cadets once school starts, I'll have to see when they PT to see if I can do it with them, if not I'll just get by on my own.  |
Jon, find someone with a bike that has a speedometer. The type of bike doesn't matter, as long as it has an accurate, calibrated speedometer. Accurate speedometers can be purchased for $20-30.
Usually, someone who doesn't really care about exercise won't mind pacing you on a bike, since riding a bike at 10-12 mph or so is considered "easy" by most people.
Have your girlfriend, little brother, etc. pace you on a bike. This is sort of like "motorpacing" used by professional cyclists, where they ride behind a moped/small motorcyle at 35-40 mph. When you do this, find a place away from cars and traffic.
To figure out your speed/running pace, divide 60 by the speed in mph you want or the minutes-per-mile. Dividing 60 by either will give the other value.
For example, 60/6 minute miles = 10 mph. 60/10 mph = 6 minute miles. 5 minute miles are 12 mph (60/5=12).
Get warmed up for 10-20 minutes before you go hard with some light, easy running. Don't stretch before you run (stretching after is ok). Then, have your friend hold a given pace on the bike and see how long you can hold it.
You won't need to do this forever, since you will develop a feel for the correct high pace after a while. It's extremely unlikely the ROTC crowd will want to push themselves that hard, so I wouldn't count on them for much, PT wise...
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