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Improving run times
 Moderated by: Poacher, Aussie Mick
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 Posted: Sun May 14th, 2006 02:15 PM
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Timberghozt



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My goal is a 6 and a half minute mile...13 minute two mile.I did a mile this morning just under 8 minutes..For all you guys that are speed runners,what type of conditioning do you do to help you improve your run scores???



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 Posted: Sun May 14th, 2006 03:38 PM
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Gunrunner
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Run every day, or almost every day.  Not fast....just get out and do the mileage to build your cardiovascular and musculature systems.   A good base of conditioning is important before doing faster workouts.   

For speed you might try some quarter mile repeats.  Run 1/4 mile at faster than normal pace, walk 1/4 to catch your breath, run another 1/4, and so on.   Don't go too fast on these, you don't want to kill yourself.   The idea is to get used to running slightly faster than normal, concentrating on staying relaxed while doing so. 

Got hills?   Doesn't have to be a long or steep hill, just a moderate grade will do.   Mark off 100 to 200 yards, start at the bottom, run up hill, walk down hill, repeat.  Again, don't go overboard on the speed....the effort of getting uphill will be tiring enough.  (Talk about a lung burner...hills will get ya)

One of my favorite workouts used to be a change of pace run.  Start off slow to get fully warmed up,  then during the run throw in a few faster paced surges.  The surges can be anywhere from 100 to 300 yards.  If you go too fast during a surge you'll be tempted to stop in your tracks when you slow down.  Try to keep jogging as soon as you end the surge.

Don't overdo any of these speed workouts.  Muscles get tired and need time to recover.  Maybe once a week, or twice a week at the most should get the legs and lungs built up to run faster over time.   Most daily running should just be slow and easy, to help your body recover from the hard workouts.

Depending on a persons conditioning, any of the above distances I mentioned can be shortened or lengthened.   The amount of repeats done in a session will also depend on the individuals conditioning as well as their threshold of perceived pain.  

Whenever possible try and do the faster running during cooler parts of the day.  Keep yourself hydrated.   Somehow, try and make it fun......:confused:.....yeah, right.  :lol:

Just some thoughts from an ex-miler/marathoner.   EX being the key word.     GR



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 Posted: Sun May 14th, 2006 10:37 PM
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Timberghozt



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    Hey GR!!!Appreciate the advice from an accomplished runner bro...I will definately apply what you have suggested..Yup we have a hill here too where I run.About a 1/2 mile of grade and it puts it on me.  I    have a long ways to go to drop 3 minutes off my two mile run time.That first mile I can pour it on,That second mile is where it catchs me.I think much of what you said will help me do it..again thanks bud..
Gene



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 Posted: Mon May 15th, 2006 01:39 AM
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Poacher



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Ok guys 

  While we are on the running part.  I tried to start running again since I do need more excercise than what I'm currently getting.  I bought some new shoes which since we don't have a dedicated running store around here I bought some new balance and figured I'd trade em out every three months or so.   I went out and ran, besides the fact that I'm now acutely aware I be a old fat boy my shin splints came back with a vengance.  Last time I really had shine splints was in 94 and was going thru a training course that the only thing I could do was suck it up and drive on.  Ended up with black and blue shins. 

   So whats your guys suggestions of dealing with shin splints?  Cause if they are going to come back like that to hell with running. 

  Take care Be safe Poacher.



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 Posted: Mon May 15th, 2006 02:20 AM
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Gunrunner
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Shin splints....those are bad words Poacher.  Last time I had 'em bad was in '79.   Made me almost cry trying to run through the pain.  

Best thing to do is stop running until all the pain is gone. 

Lots of ice or some type of cold compress on the shins.   It helps reduce the swelling and overall soreness.    I'd sometimes alternate heat with cold, finishing with cold.

If you have access to a swimming pool...tread water by doing a running motion.  It's not easy, but the waters action on the legs has an amazing effect on recovery of injured muscles.  (It helped my achilles tendons and hamstrings)

Ibuprofen can help when trying to sleep at night and the legs are twichy and sore.

When you start back to running, go slow and don't go far.   When wearing new shoes take time to break them in, by walking around in them before you ever run in them. 

Stretching excersizes can help, but you have to be careful on those too.  Don't want to be pulling your legs apart before you even start the run.   I prefer to do most stretches after running when the leg muscles are warmed up. 

If all else fails, buy a mountain bike.  



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 Posted: Fri Jun 23rd, 2006 01:09 AM
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Future US Soldier
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Well I'm going into the Army Special Forces next year and I can do 3 miles in 11.9 so yeah I don't know what to tell you guys but all I did was keep excercising and build those leg muscles. and build your endorance.

 

 

:shocked::shocked::shocked::shocked:



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 Posted: Fri Jul 30th, 2010 05:40 PM
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anytym
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You need to get so you can train at a 7:30 pace and then you should be able to run 1 min /mile faster in a race. I use to run intervals on a track but you can also run for a block or two at a faster then race pace then slow down to you regular pace to get your wind back. I would run my first two miles of an 8 mile run in 12 min. When I raced I ran the 1st mile in 5:08 with no problem. To run faster you train faster.  I was 42 years old then.  I used to use DMSO for my aches and pain from running and if you apply it and you are still hurting after 7 or 8 minutes you have a problem that need taken care of.  Try the old RICE method. Rest, Ice Compression, and Elevation.  The DMSO is an anti-inflamatory, and I still am using it today.

anytym

Last edited on Fri Jul 30th, 2010 05:54 PM by anytym



 Posted: Fri Jul 30th, 2010 06:07 PM
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Old Grunt
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Future US Soldier wrote: Well I'm going into the Army Special Forces next year and I can do 3 miles in 11.9 so yeah I don't know what to tell you guys but all I did was keep excercising and build those leg muscles. and build your endorance.

 

 

:shocked::shocked::shocked::shocked:

Me thinks you need a new stopwatch



 Posted: Sat Jul 31st, 2010 01:28 AM
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Timberghozt



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Old Grunt wrote: Future US Soldier wrote: Well I'm going into the Army Special Forces next year and I can do 3 miles in 11.9 so yeah I don't know what to tell you guys but all I did was keep excercising and build those leg muscles. and build your endorance.

 

 

:shocked::shocked::shocked::shocked:

Me thinks you need a new stopwatch


Agreed bro, I think someone is full of SHIT...:rolleyes:

I could run two miles in 13 minutes at 21 years old pretty common... I knew some tough ass runners that went 11 minutes and only ever seen two that did 10 minute two miles the whole I time I spent in the Army with tough mofuggin grunts.

This guy is full of SHIT:rolleyes:



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 Posted: Tue Oct 16th, 2012 05:17 AM
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Hunery
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Hi everyone,no doubt running is so important for being fit.
I run 1 mile in 7 mint.I know I can run fast as compared to this.But I have set plan to increase my speed in phases.
It improves my stamina.



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 Posted: Tue Oct 16th, 2012 03:45 PM
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msgtmike
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Gents,

TG... don't know how many miles you are planning on running at that pace... but for a fat old guy like me... its asking for a heart attack.

Since I got out of the reserves, I have made it a point to get at least one half marathon in a year.  I don't run to set any land speed records.. just to finish.  Have yet to break the 2 hour mark... but I don't train properly for them either.

I just do it so that I have to get out a couple of times a week to keep from getting... uh... fatter?

For a month or so before the race, I am usually doing 5 miles, three times a week.  I have noticed that when my training runs are limited to 3 miles, I maintain the same weight.  When I bump them to 5 miles, I start shedding some pounds.

Usually run in my development, a 1/4 mile loop with about 150 yards of it being a pretty good grade.

Also as I get older, I find that my flexability is not what it used to be... I stretch a little before the run... and try to stretch twice as much after... this seems to help with the length of stride... as well as muscle soreness.

Good luck with the running...

Semper Fi,

Mike



 Posted: Tue Oct 16th, 2012 04:59 PM
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kwidel
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def alot of good suggestions here. i ran cross country through high school, and have always enjoyed running even after i got out. well, last april was my first 5k i ever ran outside of high school and came in 53rd place out of 380 people. the best advice i could give to someone trying to improve your overall pace is obviously practice. run as often as possible. the thing i learned in running long distance, is to find your breathing rate. it needs to be at a pace you can count out along with your steps, i found that as i concentrate on my breathing, the miles fly by and you dont realize just how far you've ran. the second thing that really helped me overall is sprinting. i would do a 1.5 mile run, and then i would start off with a 100 yard sprint at the end. i mean running like your being chased by a dog sprint. then as you become accusomed to that distance, steadily increase the distance to 200 yards, then 300, then as far as you can reasonably stretch it. and always remember to do a nice long steady cool down walk and stretch. the best medicine for shin splints is walking, when i would get them bad, i would go for nice long steady walks for a few days and then ice and elevate afterwards, always got rid of them quickly. keep at it, its never too late to start running for your health



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 Posted: Wed Oct 17th, 2012 12:30 AM
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Talk about dredging up an old thread! I'm not supposed to run, have an unstable lower back. The pounding compresses my disc, which leads to sciatic pain BIGTIME. I was told, "you can swim, you can walk.  You can ride a bike. You can climb, you can excercise almost anyway you want, BUT FOR GOD'S SAKE DON'T RUN!"

Besides, this explains my outlook in running anyway...

http://www.youtube.com/watch?v=O6SEXp3-lo8



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 Posted: Wed Oct 17th, 2012 06:22 AM
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IMR3031
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every other day instead of a normal run id do 30/60's . sprint as hard and fast as you can for 30 seconds then walk it out for 60 seconds. i maintain a 12:45 2 mile time and still smoke a pack a day .



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 Posted: Wed Oct 17th, 2012 01:05 PM
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fishinginflorida
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Old Grunt wrote:
Future US Soldier wrote: Well I'm going into the Army Special Forces next year and I can do 3 miles in 11.9 so yeah I don't know what to tell you guys but all I did was keep excercising and build those leg muscles. and build your endorance.

:shocked::shocked::shocked::shocked:

Me thinks you need a new stopwatch


LOL, that's better that world class, we should have sent your a to the Olympics. But with all that, the christian in me is saying "maybe it's a typo".

Wow I just noted how old this post is.

Last edited on Wed Oct 17th, 2012 01:10 PM by fishinginflorida



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