Wooooooooooooooooooooo

[rach7]

Hello, well i just want to say all the ranting and daily phone calls has paid off, i have my date!! Not till next April but at least its going to be semi warm when i go (oh yes i am a wimp) so i just want to say a mega thankyou to everyone who has helped me with all the advice and support cause i have been on this site for a while now since well before i applied to the AFCO in the first place!!
thankyou

[La Langosta]

Nice one Rach.
It'll be April before you know it.
All the best
Loz
x

[HillVictor]

Well done!



Matty.

[goldie ex rmp]

As i said mate slowly slowly catchie monkey!

Well done at last

[rach7]

im just soooo excited its unreal, it seems as if everything now has gone on the back burner and now its raf raf raf, haha, im a sad loser, im gyming it nearly everyday, cut out alcohol (im gettin there) and everyone has said its weird how much iv sorta brought my life together in the past couple of weeks, if anyone else has there date 2nd April let me know!!

[Hyperlithe]

Blimey, talk about going overboard!
Don't cut out alcohol, after basic training you'll probably find you're drinking more than you did as a student!
Or maybe that's just me...

[rach7]

haha i aint fully cut out alcohol just cutting down dramatically, i need some advice actually,well iv been gyming it alot recently and considering its been over a year since i first applied my fitness aint improving that dramatically, any ideas how 2 dramatically improve my cardio would be greatly appreciated?!

[goldie ex rmp]

I'm no expert and I'm sure others will have views on this but for my marathon training i do a lot of fartlek work. I nicked the below from a site but it explains it all in easy terms. Good luck mate

Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of this exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise including cycling, rowing or swimming.

Fartlek sessions

This is the first session that was designed by Gösta Holmér for a cross-country runner. This is also an example of what a Fartlek session might look like, but Fartlek sessions should be designed for an athlete's own event or sport — as well as catering for their individual needs. Sessions should be at an intensity that causes the athlete to work at 60% to 80% of their maximum heart rate, as outlined by the Karvonen Method. This should mean that their body will not experience too much discomfort while exercising. An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance and to decrease the chances of injury and for other reasons.

* Warm up – easy running for 5 to 10 minutes.
* Steady, hard speed for 1.5-2 km ; like a long repetition.
* Rapid walking for about 5 minutes – recovery.
* Easy running interspersed with sprints of about 50 – 60 m, repeated until a little tired. – Start of speed work.
* Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner).
* Full speed up hill for 175 – 200 m.
* Immediately, fast pace for 1 minute.
* The whole routine is then repeated until the total time prescribed on the training schedule has elapsed.

[rach7]

another thing and u's are going to be thinking typical female but im not!!! how on earth cn i be going to the gym everyday and iv just got on the scaled and iv put on five pounds!!!!!

[Hyperlithe]

Because muscle weighs more than fat...

[rach7]

see i thought that but, the raf aint gona see it like that wen my bmi is higher than it shud b how do i lose the weight and get rid of the fat? im hardly doing any weight work at the gym more cardio

[harry hackedoff]

I`m available, if anyone wants to weigh my muscle
Stready on there girls, there`s plenty to go around

[Hyperlithe]

When you get to Halton they don't check what you weigh, your bmi or anything - as long as you pass the fitness test you're fine.

[rach7]

haha, thanks, well i did my mile and a half 2day in a respectable time also, i dont think im worried too much about my fitness to be honest i no i can do it and i no im goin2 improve between now and april too

[Hyperlithe]

Don't do mile and a half at Halton either, unless they've changed it in last 3 yrs!
We only did the bleep test. Which is easy.