hi guys,
im currently in jc2 right now, gonna take my napfa test soon.
i understand that if we attain a silver/gold for napfa there's a 2 month reduction.
currently, there are 2 stations that are pulling me down, sbj and 2.4km.
to start off, i need to hit 222cm to get a 'D' grade, im doing abt 200cm now.
what can i do to reach my target of 222cm? i just need that extra push..
as for 2.4km, just wondering how to deal with stiches? its very irritating to have
that sharp pain when you're running well and that the stiches slow u down/make u stop.
hope to hear some advice from u guys out there.
thx loads.
To train for SBJ, do squats & tuck jumps when you have time. When it comes to the actual SBJ, technique plays a very important factor; try to bring your feet forward when you are in the air and land with your feet in front of you; swing your arms forward to throw your body forward too. Excessive swinging before jumping is unnecessary, just swing once or twice then jump. Oh and look high & far.
As for 2.4km, practice is key. You have to put in the effort and run regularly to increase and maintain your stamina. About twice a week is sufficient. I'm not sure where your running stands since you did not provide your timing, but try to do long runs (5 to 10km) for a month first to build up your stamina, before progressing to shorter (5km) but faster runs to build up your leg's muscular endurance. At this point, do attempt 2.4km runs once a week and time them to check your progress.
As for stitches, you usually get them because of these reasons:
1) you drank too much water too near to the start of the run
2) you changed pace too quickly
3) you ate too much too near to the start of the run
thus, to prevent getting stitches, avoid doing all of the above. If you want to get rid/alleviate your stitches halfway through the run, slow your pace a little and breathe deeply. Concentrate on your breathing and your strides; breathe in on your left foot, out on your next left, in on your next left, and so on.
Just some advice from my experience; train hard & good luck!