The running/speed walking PR thread

I am absolutely IMPRESSED Firehawk. That is a great job big guy.

If you want to further improve that time, you are probably at a point where you should do interval training. I'd suggest 200 meter repeats. Run 200 meters at an 8:00/mile pace (1:00 for the 200 meters), then walk 200 meters for recovery. Build up to 8 rounds then test yourself. You can then have your recovery period be a slow jog rather than a walk. After you are able to do that, you can then drop the repeat time down just a little lower. Slow and progressive training - no different that strength training.

I started this thread and have yet to make a single PR post. I haven't run in about 10 days. These bruised ribs are killing me. I think I further aggravated my left side trying to do some pullups yesterday.

Firehawk, I think you could run a mile faster than me right now. Keep the pedal to the metal!

[.V.]

Originally Posted by Firehawk

I ran a mile in 8:44 today.

Damn Firehawk - that's great. I wish I could even run a mile without getting short of breath right now.

[Maxgain]

Originally Posted by Maxgain

Well I ran 400m in 1:32.

#
Ok today was beautiful here, extremely hot I would feel bad if I wasnt out in it plus I had an ice cream waiting for me that I wanted so felt had to do some work now.

800m 3:51
400m 1:28
400m 1:31

2xxm :38 200m until I realised the track was marked wrong prob an extra 30m or so, so still have to do that.

Hi Maxgain,

Did you hold back on the 800 meters? Your time seems a bit slow given your 400 meter performances. Nice job nonetheless, particularly if you haven't run that distance lately. Pace management is the trick. Go out too fast and you'll pay for it big time.

[Maxgain]

The 800 /i started very slow prob 2:20 anyway for first 400 was meant to be a warm up 800 but second lap I said screw it I was feeling more strained holding back my strides for the warm up.

Ill try it again soon.

Goung to do that 200m repeat first you suggested to Firehawk

[Firehawk]

Is it only me or is the first few minutes of a long run the hardest almost? I swaer, the first 2-4 minutes my calves get so pumped it hurts bigtime and i get winded moer than after i make it through that time, where my body seems to settle in and whiel breathing deeply i never get gassed...but at the end of a mile my lungs hurt from all the breathing for a couple minutes. It's making it through that first few minutes that's hardest in my opinion.

Originally Posted by Firehawk

Is it only me or is the first few minutes of a long run the hardest almost? I swaer, the first 2-4 minutes . . . get winded moer than after i make it through that time, where my body seems to settle in and whiel breathing deeply i never get gassed . . . It's making it through that first few minutes that's hardest in my opinion.

You, me and everyone else big guy. Invest the time in a warmup before you "officially" start your running workout to gradually elevate your HR. This will get rid of what I call "heart shock" that causes that terrible feeling. Walk for a couple of minutes, then pick up the pace and walk very fast for a couple of minutes, then spend a few more minutes, running, slowing down to a walk back and forth, all with the intention of gradually and safely elevating your HR.

For me, I find that if I get my HR up to 130 bpm first, I'll run alot better during the run. But everyone is different and you need to find what your number is.

If running will be part of your long-term fitness training, invest in a HR monitor. It will be money well spent. You'll learn how to most efficiently train for fat loss by training in the most appropriate HR zone. I've been doing it for years. My HR monitor is my silent coach.

[Firehawk]

I keep meaning to get one, just haven't yet.

After the 1 mile run, the 2 minute jogs by 1 min walk period, those jog times felt like nothin, was hardly out of breath at all, until i got to around 10 or 11 cycles of it. It's almost like benching a max weight then taking 100lbs off and doing it for a bunch. The weight feels like nothin for awhile till your body reacclimates to the lighter weight, then it feels hard again. Same with running iv'e noticed.

[killermony]

40 yard dash 4.7ish
300 hurdles 43.somthin
110 high hurdles 16.33 going for under 15.5
100 meter low 11's
400 55ish
1 mile 5:30

Great post, showing some versatility. You got youth on your side? Post more often.

[Maxgain]

Originally Posted by killermony

40 yard dash 4.7ish
300 hurdles 43.somthin
110 high hurdles 16.33 going for under 15.5
100 meter low 11's
400 55ish
1 mile 5:30

Thats fantasic by my standards anyway

[Maxgain]

Dam shinsplints I can barely stand.

Week off all types of leg work for me anyway

[gymgirl]

wow killermoney, great job!

1 mile run on treadmill: 8:16

Not good compared to everyone else, but I believe it is a PR for me. Also was the first mile of the 5K I ran today so I didn't go all out for the first 800m. I think if I actually go for a 1 mile timed without running further for time afterwards I could probably do a sub 8min mile. I perfer shorter distances! Missed my 5K PR today by 3 seconds.

Very good gymgirl. Didn't you run an outdoor 3-miler recently at a slightly faster pace than this?

Since I haven't been able to run since May 31st, add this modest effort for me: today I walked 8.93 miles to work. It took me 2:17:46 which is a 15:26/mile pace.

[gymgirl]

yeah I did, I think it was 23 something...also only 3 miles not 3.1. Sad how that .1 added a lot of time on my clock. I'm also surprised that I ran faster outside rather then on the TM. Maybe because outside I wasn't running intervals, just one steady pace for the 3 miles. Anyway I have no idea what the pace was!

edit: good job on your walk today too!