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Re: Summer Mile Time Reduction Challenge!

Posted: Tue May 29, 2012 4:26 pm UTC
by freakish777
Izawwlgood wrote:You don't do that by running 4x400 at a 10m pace, and then 2x400 at a 3m pace, you do that by running 2x100, 2x200, 2x400, 4x200, 2x800, 2x200, 2x100, all at your designated pace. Your 'up the effort' comes by dropping rest between sets, but it's important to maintain your pace.


I agree that you wouldn't ever want to train for the mile by consistently doing a slower pace (though doing a slower pace for an extended distance one or two days a week is good for building stamina). Think of the "upping the effort" (percentage-wise of your 400) each set as similar to your "do a 400 in 1 minute to get accustomed to running a 4 minute mile pace" where 4 minute mile pace is your target (and you currently run slower than that).

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Jun 02, 2012 3:44 pm UTC
by BRNMan
Samik wrote:Treadmill running is good because it's easier on the knees/shins, and if you're paying for a gym membership and not using it, that needles at you in and of itself. Combine that with the principle of modest intensity, and you'll downright hate yourself whenever you don't go.


But isn't treadmill running much more boring? I would much rather be outside where there is at least scenery. It feels like you are running for a lot longer on a treadmill too. Even when you are watching a movie or something at the gym, I don't really enjoy it fully because i'm tired because of the running.

Re: Summer Mile Time Reduction Challenge!

Posted: Wed Jun 13, 2012 7:09 pm UTC
by webzter_again
BRNMan wrote:But isn't treadmill running much more boring? I would much rather be outside where there is at least scenery. It feels like you are running for a lot longer on a treadmill too. Even when you are watching a movie or something at the gym, I don't really enjoy it fully because i'm tired because of the running.


It's fair to say that it really depends on the person. I run outside, I run on my treadmill. After a mile or so on my treadmill, I can get into this meditative zone for minutes on end where all I notice is my breathing. Plus, the view out my window is better than about half of the mileage available to me outside. That said, I also find I push myself a bit more outside because, well, I don't want to look slow. And, I much prefer real terrain (although, the only thing practical around here for most of my run is running on cement sidewalks).

Back to the original thread! 12 minute for a mile at the start of February (and a mile was pretty much what I could run without taking a break). Currently down to 7:30 for 1 mile, 9:30min/mile for 5k, 9:48min/mile for 5.5 miles. Goal is maybe aggressive, but I want to hit a 24 minute 5k. Running my first 5k at the end of the month and results last year showed a 22:51 won my age group last year (30-39 male) and 15:50 won overall (smaller 5k race I'm thinking).

Re: Summer Mile Time Reduction Challenge!

Posted: Wed Jun 13, 2012 7:24 pm UTC
by freakish777
webzter_again wrote:Back to the original thread! 12 minute for a mile at the start of February (and a mile was pretty much what I could run without taking a break). Currently down to 7:30 for 1 mile, 9:30min/mile for 5k, 9:48min/mile for 5.5 miles. Goal is maybe aggressive, but I want to hit a 24 minute 5k. Running my first 5k at the end of the month and results last year showed a 22:51 won my age group last year (30-39 male) and 15:50 won overall (smaller 5k race I'm thinking).


Your goal for a 24 minute 5k is very attainable, even with your "slow" mile time. You won't get there overnight, but you should aim to have that goal accomplished in the next 2 months. Typically, take your mile time, add 1 minute to it then multiple by 3 and that's roughly your 5k time (for amateurs).

Maybe just your age bracket was small at the 5k you're headed to? 15:50 is a respectable 5k time (assuming there's nothing to run for aside from your pride/ego) so long as you aren't talking about NCAA Division I.

Re: Summer Mile Time Reduction Challenge!

Posted: Wed Jun 13, 2012 7:35 pm UTC
by webzter_again
freakish777 wrote:Maybe just your age bracket was small at the 5k you're headed to? 15:50 is a respectable 5k time (assuming there's nothing to run for aside from your pride/ego) so long as you aren't talking about NCAA Division I.


Combination of things I think. Last year's overall winner for another local 5k that ran at the start of the month was 13:50. However, this one is a 5k/10k and I have a feeling the more competitive runners are in the 10k.

I've started Bridge to 10k (interval-based training similar to C25k) to up my endurance. However, I might only do that one or two days a week and work on tempo runs the other days. I know I can comfortably hit 30 minutes my first time out, which I'd be happy enough with, but I'm really going to shoot for 27 minutes. nothing impressive, but I think not bad for my fist time.

Re: Summer Mile Time Reduction Challenge!

Posted: Fri Jun 22, 2012 4:04 am UTC
by Mighty Jalapeno
Mighty Jalapeno on May 16th, 2012 wrote:9 minutes even.


8min 30sec!

Re: Summer Mile Time Reduction Challenge!

Posted: Fri Jun 22, 2012 1:22 pm UTC
by freakish777
Mighty Jalapeno wrote:8min 30sec!



:)

Get to 8 by the end of the summer?

Re: Summer Mile Time Reduction Challenge!

Posted: Fri Jun 22, 2012 2:18 pm UTC
by Mighty Jalapeno
My goal is 8 minutes by the end of 6 weeks. :)

Re: Summer Mile Time Reduction Challenge!

Posted: Fri Jun 22, 2012 4:02 pm UTC
by freakish777
Another good goal would be to run 3 miles in 28ish minutes (you might find this way too easy, or you might find it way too difficult, all depends on if you're accustomed to going for 3 miles or not).

Re: Summer Mile Time Reduction Challenge!

Posted: Fri Jun 22, 2012 4:28 pm UTC
by Mighty Jalapeno
That is my goal for the six weeks AFTER. I have a 3 mile / 5 kilometer route worked out, but my endurance is still terrible. Doing a lot of jogging and treadmill work just to build my ability.

Re: Summer Mile Time Reduction Challenge!

Posted: Fri Jun 22, 2012 6:21 pm UTC
by webzter_again
Mighty Jalapeno wrote:That is my goal for the six weeks AFTER. I have a 3 mile / 5 kilometer route worked out, but my endurance is still terrible. Doing a lot of jogging and treadmill work just to build my ability.


http://runnersconnect.net/running-train ... ng-easier/

I run on a treadmill for quite a few of my runs too. You might find this article interesting. tl;dr version: Running on a treadmill is biomechanically different, feels harder and is easier. To offset part of it, set your treadmill at a 1% incline to better match the effort expended running outside.

Re: Summer Mile Time Reduction Challenge!

Posted: Fri Jun 22, 2012 6:34 pm UTC
by Mighty Jalapeno
I think it's at 2%. I'm pretty much just doing speed walking / light jogging on there, I'm WAY too big to run an actual run on it. I would crush it like a tin can.

EDIT: Also, it's not the kind that moves when you're not on it, it's the kind of treadmill that you have to MAKE move by setting the slope and actually walking it. Then setting more resistance with some sort of magnet doodad.

Re: Summer Mile Time Reduction Challenge!

Posted: Tue Jul 10, 2012 4:46 am UTC
by Mighty Jalapeno
Mighty Jalapeno on May 16th, 2012 wrote:9 minutes even.
Mighty Jalapeno on June 21st, 2012 wrote:8min 30sec!
8min 19sec!

Re: Summer Mile Time Reduction Challenge!

Posted: Wed Jul 11, 2012 5:56 pm UTC
by freakish777
Mighty Jalapeno wrote:
Mighty Jalapeno on May 16th, 2012 wrote:9 minutes even.
Mighty Jalapeno on June 21st, 2012 wrote:8min 30sec!
8min 19sec!


You have 3 weeks to cut 19 seconds! Work hard.

Re: Summer Mile Time Reduction Challenge!

Posted: Thu Jul 12, 2012 2:28 pm UTC
by Mighty Jalapeno
BUT IT HUUUUUUUUUUURTS

Re: Summer Mile Time Reduction Challenge!

Posted: Thu Jul 12, 2012 7:12 pm UTC
by freakish777
Well you know what they say, No Guts, No Galaxy.


(and by they, I mean Mechwarriors)

Re: Summer Mile Time Reduction Challenge!

Posted: Mon Jul 16, 2012 3:57 pm UTC
by SpaceFrank
The last mile I ran was something like 8:34, which included a ~100m stint of walking toward the end. That was some time in the spring, after a long hiatus from any kind of regular exercise. I've been doing crossfit since then, which doesn't usually involve running more than 400m at a time, but I know my endurance has improved. I need to see where I am now; I'm sure I'm under 8:00, but I'd like to break 7:00.

Re: Summer Mile Time Reduction Challenge!

Posted: Tue Jul 17, 2012 5:13 am UTC
by Mighty Jalapeno
I just ran my first 5K (3 mile).

31:44

Approx 10:35 per mile.

Not bad for three in a row!

Re: Summer Mile Time Reduction Challenge!

Posted: Tue Aug 07, 2012 4:50 pm UTC
by freakish777
Mighty Jalapeno wrote:I just ran my first 5K (3 mile).

31:44

Approx 10:35 per mile.

Not bad for three in a row!


Good!

Did you get to 8 minutes even on your mile yet?

Re: Summer Mile Time Reduction Challenge!

Posted: Tue Aug 07, 2012 5:02 pm UTC
by Izawwlgood
That's huge MJ, good job.

Re: Summer Mile Time Reduction Challenge!

Posted: Tue Aug 07, 2012 5:43 pm UTC
by Mighty Jalapeno
5K time: 30:40.

1 mile time: 8:04.

DAMMIT! SO! CLOSE! AUGH!

Re: Summer Mile Time Reduction Challenge!

Posted: Wed Aug 15, 2012 4:34 am UTC
by Mighty Jalapeno
1 Mile Time: 7:58

Image

Re: Summer Mile Time Reduction Challenge!

Posted: Wed Aug 15, 2012 1:38 pm UTC
by freakish777
Mighty Jalapeno wrote:1 Mile Time: 7:58



Congrats!!!

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Aug 18, 2012 4:54 am UTC
by Mighty Jalapeno
And my Five-K / 3 Mile: 29:15

Holy flarking schnitt.

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Aug 18, 2012 3:47 pm UTC
by Izawwlgood
That's a huge improvement man, you should be proud.

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Aug 18, 2012 3:57 pm UTC
by Mighty Jalapeno
It's a combination of nice new running shoes (actual shoes MEANT for running), getting better at pacing, and being able to push myself just a tiny bit if I feel like my pace is too slow. Just slightly bigger strides, knock five seconds off of one leg of my run, etc. It's pretty cool! Dunno if I can get much faster than this, both my current one mile and 5K times nearly blew out a lung.

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Aug 18, 2012 4:02 pm UTC
by Izawwlgood
Yeah it's funny how all those things actually matter. You might be at the point where the only way to reduce your time is by reducing your overall weight. I'm fairly top heavy right now from rock climbing, and that makes for poor distance running.

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Aug 18, 2012 4:08 pm UTC
by Mighty Jalapeno
Yeah, weight is still the primary concern.

...

Says the man who just ate bacon and pancakes.

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Aug 18, 2012 4:24 pm UTC
by Izawwlgood
Well, you can totes get away with eating what you want, you just need the activity level to match. And maybe dial it down from the tenth pancake. Id rather eat 'mostly' right with high activity than diet with lower activity. Cheeseburgers are neccessities, not luxuries.

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Aug 18, 2012 4:29 pm UTC
by Mighty Jalapeno
I stopped at three pancakes, one plate. :) I have gotten really good about not having seconds anymore, and I spend ten hours a day outside on a barbecue, so I am still losing weight, but I need to lay off the fat and sugar.

Re: Summer Mile Time Reduction Challenge!

Posted: Wed Aug 22, 2012 5:15 am UTC
by Mighty Jalapeno
Five-K Time: 28:29

My son says I should just set a goal of 25 minutes and stop acting so surprised.

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Mar 02, 2013 5:53 am UTC
by duckshirt
Wow, reading this thread for the first time was really inspiring, especially MJ's dramatic improvement. You guys have inspired me to do something similar after I run a half-marathon in a few weeks. Hopefully more people will join?

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Mar 02, 2013 5:00 pm UTC
by Mighty Jalapeno
I'm half-marathoning in April. :D WOO! Glad you're here!

Re: Summer Mile Time Reduction Challenge!

Posted: Fri Jan 08, 2016 7:47 am UTC
by Samik
My all-time best mile on a treadmill is 5:53, acquired some many years ago. I don't know what my best time on any other surface is. I run at a 1% grade, which I have read is plenty to more or less reduce any other advantage factors to not-worth-worrying-about levels.

The number of times in my life I've gone sub 6:00 I can count on one hand.

I've been advised a few times to try interval training, and made a note to eventually get around to it, but never did.

For the past few weeks I've been doing intervals on the elliptical, 2min low, 2min high, 5 cycles, 20min total, as hard as I possibly can go on the high parts. I haven't run pretty much at all in many months. (Maybe 20 miles total in the last 5 months?)

I got on a treadmill yesterday for the first time in ages, and knocked out a 5:56.

And it was trivially easy. Trivially. I was not even close to as winded as I am after the treadmill interval sessions. I probably could have done a mile and a half at that pace, if there was something at stake (being my first time out in a long time, I decided not to push my luck). I definitely could have cleanly thrashed my 5:53 had I known from the start how it was going to go.


I then promptly twerked* my back stretching, and so will be out of commission for a little bit. Of course. That's just how I roll: two steps forward, one step back.

But, I'm pumped! I suddenly see a clear path to my lifetime goal of 5:30, and possibly beyond.


*(Is it mod madness again already, or is that a permanent substitution?)

Re: Summer Mile Time Reduction Challenge!

Posted: Sat Mar 19, 2016 7:40 pm UTC
by Samik
Well, since that post, I lost a lot of time. My back pull was much worse than I thought at first - I woke up the next morning essentially immobile, lost a week of work, and didn't make it back to the gym for a while after that. Then, I came down with the a serious case of the flu and missed more time, and lost a lot of weight (which for me is bad - I don't have much to lose). What else is new. Ten steps forward, nine steps back.

Only was able to really start getting active again in March, but I'm beginning to catch back up to the groove I was in before everything went sideways.

Gonna make another attempt at the mile here in a few days. Maybe Tuesday, if everything goes well on tomorrow's workout. I'm making this post to hold myself to it. If there are nothing but crickets in this space in a month's time, then this post is a monument to my failure for all who pass.


Update: I suck and do not appear poised to hit any kind of personal best in the immediate future. Still running though. Just, have to be stubborn, and not take the deterioration of my body lying down...

Re: Summer Mile Time Reduction Challenge!

Posted: Mon Apr 04, 2016 12:02 am UTC
by duckshirt
Since I last posted in this I figured out I had very low iron and that was hurting performance. I've back to normal iron levels for almost 2 years now but still trying to work towards my old PRs.

I recently got a running backpack so I can run-commute to and from work and get more miles in that way.

Re: Summer Mile Time Reduction Challenge!

Posted: Tue Jan 10, 2017 5:19 am UTC
by Samik
Followup to last year's saga:

Shortly after that last post I shifted gears to trail work as I started to make plans for a summer of backpacking. In one sense (the sense of lugging myself and a pack up and down mountains), I got in without question the best shape of my life over the summer - by the end of it, my daily elevation / mileage capacities were easily the best they've ever been.

When I came back to sea level after a season mostly above 8,000ft, I had the usual altitude superpowers and tied my personal best 5:53 on my second day back no sweat. Then started up work and predictably fell off again.

Now I'm getting back in it, but again plan to emphasize hills and trail running instead road running.

Despite coming so close a few times recently, it seems like that that 5:53 may stand for a while yet, as I just don't see myself prioritizing speed (such as it is) again in the near future.


But, I didn't want to leave it as a "monument to my failure for all who pass", because I have "done good" in other areas in the meantime.