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| What must I do to run a seven minute mile? (Read 1643 times) |
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posted: 4/1/2008 at 6:21 AM
modified: 4/1/2008 at 6:29 AM |
Continuing from this question:
http://www.runningahead.com/forums/topic/bf01d4218b8d44d8a3e616f5a3d3d8d9
I am a hefty 46 year old guy weighing in at about 223 lbs down from 225 of last week. I am 71.5 inches tall.
Not sure what my ideal running weight is but I am shooting for 170 lbs.
Today I did a workout, running laps at close to a seven minute per mile pace.
1st lap easy jog for 1 lap = 557 yards = 506.8 =meters =.316 mile
2nd lap faster pace for 2 minutes 8 seconds
3rd lap easy jog
4th lap faster pace for 2 minutes 21 seconds
5th lap easy jog
6th lap faster pace for 2 minutes 22 seconds
7th lap easy jog
8th lap faster pace for 2 minutes 23 seconds
Slower pace running for 5 more laps. Total distance 13 laps = 4.1 miles
The 6th lap was starting to be difficult with the lungs and the legs, so I made that one the last speed lap. Taking the good advice from all the people at the other thread who said burning lungs is NOT a good thing. No HTFU for burning lungs 
I was surprised by the first "speed lap" time which was under a seven minute pace. I deliberately tried to slow down some on the other speed laps, pacing myself, taking the advice from the other thread.
With practice I hope to be able to run a seven minute mile. I hope to do two speed workouts per week, one a tempo run and the other interval laps of 557 yards. Possibly shortening the jogging rest phases between speed laps.
Any advice for a workout that would increase my chances of running a seven minute mile will be taken into consideration Thank you.
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| view log Hurdle the Dead |
posted: 4/1/2008 at 9:43 AM |
Try garlic.
Increase intervals to 558 yards. 557 yards just isn't enough. |
E-mail: JakeKnight2002@aol.com
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"The past is nothing but a series of recollections; it does not own you ... if we are prisoners of the past, we are jailer as well."
~~ Jack Kerley, The Hundredth Man
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Scout7 view logCPT Curmudgeon |
posted: 4/1/2008 at 12:21 PM |
Chia Running
Wanna get faster? Run as often as possible.
In all seriousness, what are you asking us? You have been given quite a bit of advice, yet you seem to want to find all possible shortcuts. Beyond that, you seem more than willing to refute every possible bit of advice with random studies.
Lemme tell you right now: There are NO shortcuts. Period. End of story. Plain and simple.
I don't know you, you don't know me. But I'll tell you this much: I have no problem telling you that you're acting like an a-hole. It's one thing to ask for advice. It's another thing to bait people into arguments, and this is exactly what you're doing.
If you want to improve, then do the work. Otherwise, I know where you stand on this issue, and will refrain from responding again.
Good luck with your training, I hope you get to where you need to be. |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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| view log Funky Monkey |
posted: 4/1/2008 at 12:37 PM |
| Quote from Hefty on 4/1/2008 at 6:21 AM: What must I do to run a seven minute mile?
Simple patented two-step JK program to make you faster:
1) Every time you're tempted to Google, read, or post a study on how to get faster without running more - go run 2 miles.
2) Repeat.
You're welcome.
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| It's all fun and games until the flying monkeys attack. |
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posted: 4/1/2008 at 12:40 PM |
Hefty-
Why are you so hung up on speed? A 7 minute mile is not going to make you competitive in any true sense of the word. Your profile says that you are running for health and fitness. The way to achieve these things is to run often and increase your distance at a safe and reasonable rate.
As someone who is also new to running, this board has been an invaluable resource. If you actually were to follow the advice of some of the great folks on here you might still be running 6 months from now. With your size and most importantly, your aproach to running, an injury is in your near future. |
"Stadiums are for spectators. We runners have nature and that is much better."
Juha "the Cruel" Väätäinen |
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posted: 4/1/2008 at 12:44 PM |
Those so called speed laps would be fine after several miles of slower running when you are peaking 4-6 weeks before a goal race. With your long term goals (don't think short term), you need to replace this speed day with a 5-7 mile slower run followed by 4-6 X 15-20 sec striders at your speed pace. 1 mile Tempo pace intervals (not too fast) the other day would be fine but AGAIN, think long term and not trying to hit a 7 min pace. I am also reluctant to tell you to do tempo intervals because I think you will run them too fast. Results will come, but not in 3 weeks. Maybe 3-6 months if you train smart and training smart means less "pure speed work". No other way to say it.
The take away is, running faster in training does not make you faster long term and increases injury chances and actually negatively affects your aerobic base building. |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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posted: 4/1/2008 at 2:16 PM |
Quote from Hefty on 4/1/2008 at 6:21 AM:Continuing from this question: http://www.runningahead.com/forums/topic/bf01d4218b8d44d8a3e616f5a3d3d8d9I am a hefty 46 year old guy weighing in at about 223 lbs down from 225 of last week. I am 71.5 inches tall. Not sure what my ideal running weight is but I am shooting for 170 lbs. Today I did a workout, running laps at close to a seven minute per mile pace. 1st lap easy jog for 1 lap = 557 yards = 506.8 =meters =.316 mile 2nd lap faster pace for 2 minutes 8 seconds 3rd lap easy jog 4th lap faster pace for 2 minutes 21 seconds 5th lap easy jog 6th lap faster pace for 2 minutes 22 seconds 7th lap easy jog 8th lap faster pace for 2 minutes 23 seconds Slower pace running for 5 more laps. Total distance 13 laps = 4.1 miles The 6th lap was starting to be difficult with the lungs and the legs, so I made that one the last speed lap. Taking the good advice from all the people at the other thread who said burning lungs is NOT a good thing. No HTFU for burning lungs I was surprised by the first "speed lap" time which was under a seven minute pace. I deliberately tried to slow down some on the other speed laps, pacing myself, taking the advice from the other thread. With practice I hope to be able to run a seven minute mile. I hope to do two speed workouts per week, one a tempo run and the other interval laps of 557 yards. Possibly shortening the jogging rest phases between speed laps. Any advice for a workout that would increase my chances of running a seven minute mile will be taken into consideration Thank you.
My 10-y-old son's hockey team all had to run 7-minute miles. They all did. They just ran. Suggestions: Run with the wind at your back. Run downhill. Let an angry dog chase you. Run at 2 a.m. when we "fall back" for daylight savings time. Run on a spaceship traveling at the speed of light (right?). Put big-ass springs in your shoes. Instead of eating, run. Instead of eating, do a crossword puzzle. Instead of eating, do the Macarena. I could go on and on. |
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posted: 4/1/2008 at 4:13 PM |
| No one can give you valid advice until you post your log. |
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posted: 4/1/2008 at 5:06 PM |
| I'm curious about this .316 mile track. Did you have it specially built because a standard 400m track's turns were too tight for your size 13 feet? |
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posted: 4/1/2008 at 5:38 PM
modified: 4/1/2008 at 5:38 PM |
| Quote from Tchuck on 4/1/2008 at 12:44 PM: Those so called speed laps would be fine after several miles of slower running when you are peaking 4-6 weeks before a goal race. With your long term goals (don't think short term), you need to replace this speed day with a 5-7 mile slower run followed by 4-6 X 15-20 sec striders at your speed pace. 1 mile Tempo pace intervals (not too fast) the other day would be fine but AGAIN, think long term and not trying to hit a 7 min pace. I am also reluctant to tell you to do tempo intervals because I think you will run them too fast. Results will come, but not in 3 weeks. Maybe 3-6 months if you train smart and training smart means less "pure speed work". No other way to say it.
The take away is, running faster in training does not make you faster long term and increases injury chances and actually negatively affects your aerobic base building.
Thank you Tchuck. I will back off slightly on the intervals. Today I will run 8 miles "easy"
I will not post again until the seven minute barrier has been broken.
It is good to have goals in life. I am not sure why the other people are getting angry.
Live long and peosper my friends
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| view log Hurdle the Dead |
posted: 4/1/2008 at 6:00 PM |
Quote from Hefty on 4/1/2008 at 5:38 PM:I will not post again until the seven minute barrier has been broken. .... Live long and peosper my friends
Godspeed, Captain. I'll pray for you as you embark on your historic journey. Take lots of garlic, and think of us often. |
E-mail: JakeKnight2002@aol.com
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"The past is nothing but a series of recollections; it does not own you ... if we are prisoners of the past, we are jailer as well."
~~ Jack Kerley, The Hundredth Man
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posted: 4/1/2008 at 6:32 PM |
Quote from Scout7 on 4/1/2008 at 12:21 PM:Chia RunningLemme tell you right now: There are NO shortcuts. Period. End of story. Plain and simple.
I must reply to this, my final post unil the 7 minute mile, I promise
The world of sports is full of people taking shortcuts - cheating however they can get away with it.
At one time I could bench press 395 lbs and deadlift 600 lbs. Not really amazing but in the gym there were people who bench pressed 500 lbs and deadlifted over 700 lbs. They were taking anabolic steroids, I was not. I refused to take the short cut of anabolic steroids.
Now I read that even some distrance runners use anabolics and many other drugs to enhance their performance. Not me. Those drug-heads will screw themselves up big time if they are not careful.
I will not be using shortcuts buddy.
7 minute mile soon, with no juice  |
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| view log Ball Tongue |
posted: 4/1/2008 at 6:38 PM |
| Quote from Save Cheevers on 4/1/2008 at 2:16 PM: Instead of eating, do the Macarena at 7:00 pace.
Fixed. |
| The Gaijin Samurai. a.k.a The attorney dissin' attorney.
Read and Listen
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| view log Hurdle the Dead |
posted: 4/1/2008 at 6:51 PM
modified: 4/1/2008 at 6:55 PM |
| Quote from Hefty on 4/1/2008 at 6:32 PM: my final post unil the 7 minute mile
With all the feeding you've enjoyed here, it'll be hard to reach your momentous goal.
Now how can we miss if you don't go away?
MTA: One last quick but important piece of new info before you leave us and journey forth towards your moment of sporting glory. Just in: avoid black running shoes. They only slow you down. Now go make us proud. |
E-mail: JakeKnight2002@aol.com
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"The past is nothing but a series of recollections; it does not own you ... if we are prisoners of the past, we are jailer as well."
~~ Jack Kerley, The Hundredth Man
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Scout7 view logCPT Curmudgeon |
posted: 4/1/2008 at 6:58 PM |
| Quote from JakeKnight on 4/1/2008 at 6:51 PM: Just in: avoid black running shoes. They only slow you down. Now go make us proud.
Red is definitely preferable.
I mean, if it makes people drive cars faster, then it MUST make people run faster. Another study for the Chia Running Institute.
Also, if you haven't started yet, grow your hair. And a wicked cool (that phrase thrown in for Mikey) circa 1970s mustache.
Look at Pre. He ran WAY faster than a 7:00 mile, and he had hippie hair all over. |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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