The running/speed walking PR thread

[minime]

good job firehawk!

We are going to have to rename this thread to "own3d by firehawk".

Nice work man. Keep it going.

Pierini, enjoy the all comers events. I know you'll have a great time and probably smoke a few of the younger competitors.

[KickerNine]

As training for the STREND competition on July 28, today I ran 3 miles on the treadmill in 22:54 (a PR if only because I have never timed myself at that distance). I think I ran at about 90% effort and did not feel completely wiped out at the end. Bodyweight is around 190. Given the fact that I ran a 21:47 5K (7:00 min/mile pace) back in March weighing 175, my goal for the 3 mile run at the STREND is around 21 minutes (I should be weighing in around 180 at the competition). I would set a goal of sub-21, but I have to do the 5 lifting events in the fifteen minutes immediately preceeding the run, and that may take a bit of wind out of my sails.

[Firehawk]

Originally Posted by a_welch503

We are going to have to rename this thread to "own3d by firehawk".

Nice work man. Keep it going.

Pierini, enjoy the all comers events. I know you'll have a great time and probably smoke a few of the younger competitors.

Yeah who woulda thought the heaviest SOB would be posting the most.

[pierini]

Hi KickerNine,

Great treadmill training run. I like the treadmill as it teaches proficiency in pace management which makes all the difference in the world on a race day run performance. I think you'll do fine with the proper event day nutrition and good pace management.

Do give us an Executive Briefing of how you did.

[pierini]

I'm having a hard time getting something to post here but I, finally, have a couple of additions.

Last Thursday (7/12/2007) I ran the 800 meters in 2:37.675 which is a PR for me. My prior PR was 2:44.03.

Today (7/19/2007) I ran the 400 meters in 1:07.96 which is a PR for me. My prior PR was 1:08.?? (too lazy to look it up).

I needed both of these to motivate me to not give up.

[minime]

great job pierini!

[Firehawk]

I have just accomplished what I set out to do and what I always wanted. I just ran a mile in less than 8 minutes! YES!!!!!!!!!!! I ran it in 7:53. This is without a doubt, the most gratifying PR for me ever. I never had any hope that I'd ever run a mile in this amount of time.

Just unbelievable. It's almost time to write another article! lol.

"How I went from "gassed at 10 feet" to "gassed at 5280 feet", by Dave. LOL

[pierini]

Congrats on that accomplishment. You deserve to bask in your glory and to stew in your juices.

How did you do in pace management? Any idea what your 1/2 mile time was? And how was your finish? Did you do it on a track?

That is great. But to take it to the next level, you'll have to do some speed work. Remember to eventually take a stab at the 400 meter distance. I suggest 3 rounds of best effort 400 meters with a slow walking 400 meter recovery between rounds.

Just goes to show you what the body can do when the mind believes and you are willing to do the work. Keep the pedal to the metal!

[Firehawk]

My 1/2 mile time was 3:42. I didn't believe I could get under 8 minutes until I reached 1/2 mile and saw the time.

With about 2/10 of the mile to go I was pretty winded. I just kept pushing it. This was truly my max effort mile. If I had to run another block I woulda collapsed lol.

I'm not real sure how much faster I can get at this point. I really need to get lighter. I fear that I'm gonna cause too much damage to my knees if I keep trying to push it. I defintiely think i need to improve my lung capacity now, which is probably best done with speed work. My heart rate wasn't too high at the end, maybe 160-170ish (going by feel), but i was totally winded. I need to build that up.

I'm leaving for Vacation next wed and will be gone 1 1/2 weeks so it'll be a welcomed break.

Originally Posted by Firehawk

"How I went from "gassed at 10 feet" to "gassed at 5280 feet", by Dave. LOL

Good title for a book, not just an article.

Great job on a sub 8 minute mile. I don't think I can do that now, but am gonna try tonight.:

[minime]

oh i forgot to put in my PR a couple of days ago, it was 1.5 mile run in 9:49

I would love to do this loop in sub nine minutes as that would be a six minute mile pace but it will be a while before that happens!

Firehawk congrats on your half mile time!

[pierini]

Hi minime,

I was impressed with your 1.5 mile effort when I read it on your journal. I don't recall if I gave you a congrats, if I didn't sorry, because you sure deserved one for that effort.

Now you are starting to give me a run for my money. I'd like to race you that distance. It would be close.

[pierini]

This evening I participated in my 3rd and final all-comers track meet for 2007. I entered the 400m and 200m events and set PRs in both.

I ran the 400m in 1:04.47. My previous PR, last week, was 1:07.96.

I ran the 200m in 0:29.92. My previous PR, last summer, was 0:30.50.

I think I can do better with proper training, but it's time to move on to something new.

Remember, I'm good at a lot of things but great at nothing.

[sooner_ed]

I run around a park that has a 1-1/2 mile track.

Lap 1 - 11:54, 7:56 pace

Lap 2 - 10:25, 6:57 pace

Lap 3 - 13:25, 8:57 pace (wearing 50 pound vest)