Running again

[MRT144]

I saw this for today's highs and had to laugh cause of MRT and Provost Harrison:

I'm laughing because I don't have to suffer through it.

[Al B. Sure!]

The high in Seattle today was 58F? WTF?

[MRT144]

Nice and cool sweater weather.

[Hauldren Collider]

It's frying here. That 100 in Richmond is heading north towards Washington.

[Al B. Sure!]

I ran a 2-miler with a Division I female athlete today She couldn't keep up, though. Go figure

[DaShi]

Sitting again. Screw running!

[Zoetstofzoetje]

When are you guys finally moving to metric and celcius....,

[DaShi]

When Spain becomes a superpower.

[Provost Harrison]

I think 100 is hot. I am going to go for a walk in a minute as I am in Naples. Yeah, I may not have a body of an adonis (a doner kebab more like) but at least I can walk. And it certainly isn't that hot here...

[Al B. Sure!]

Here's something I don't get. I've been doing 200m, 400m, and 800m intervals along with longer running. My current best times (all in low 80F degree weather so differences in heat do not explain these) for each of those intervals don't seem to match.

200m: 34 seconds (5.9 meters per second)
400m: 74 seconds (5.4 meters per second)
800m: 212 seconds (3.7 meters per second)
3 miles: 24:01 (3.35 meters per second)
5 miles: 44:38 (3 meters per second)

What's with the dramatic slow-down between 1/4 mile and 1/2 mile? That doesn't seem normal and when I run my times through that McMillan Running Calculator, things don't add up. Given my 3 mile time, my 800m should be a lot faster but my 400m should be a lot slower.

I've commented to Jon Miller before that I feel like I hit a brick wall at about 1/2 mile into a 3 mile run and my times seem to reflect that. It's the point where my legs feel heavy and like I'm running through mud. Anyone else get that sensation?

[Ben Kenobi]

5 miles: 44:38 (3 meters per second)

That's not a bad time at all. My record for 6 miles was 52 mins.

What's with the dramatic slow-down between 1/4 mile and 1/2 mile? That doesn't seem normal and when I run my times through that McMillan Running Calculator, things don't add up. Given my 3 mile time, my 800m should be a lot faster but my 400m should be a lot slower.

You're not running enough wind sprints. I used to run 400/800/1500/3000 plus long jump.

400 is all the sprinters and you want to shoot for a sub minute time. You should be sprinting the whole way through. You aren't going to be able to sprint through the 800.

Once you get your 400 down to a sub minute, then concentrate on extending your kick. Run your 400 as fast as you possibly can, you want to be completely beat when you cross that line. Once you can do this consistantly, then try doing wind sprints over 400m. Run 400, walk. Run 400m, walk. Run 400m, walk. Run 400m, walk. Do it as long as you can and as hard as you can.

If you can do 4 or 5, then you've got a good base to work with. If you can't run out 4 or 5, step down the distances to 200m/600m.

[Al B. Sure!]

That's not a bad time at all. My record for 6 miles was 52 mins.

My time is ****ty as ****.

And you said you can outrun a bicyclist

I'm slow as hell, especially at distance. I was practically walking that final mile. You're apparently slow, too. It's okay. We can't all be fast runners.

I'm just not understanding the discrepancy where I slow down so much 1/2 mile in then sort of maintain that pace for the next few miles. It's odd. I think I'm approaching running wrong. It's like I can sprint and I can jog but not run

[Ben Kenobi]

My time is ****ty as ****.

Compared to what? Competitive distance runners? Sure. 90 percent of the population? No. That was with long pants btw with no training prior. Friends came in and asked me to fill in for someone who couldn't make it.

And you said you can outrun a bicyclist

I could.

I'm slow as hell, especially at distance. I was practically walking that final mile. You're apparently slow, too. It's okay. We can't all be fast runners.

I was good enough to qualify for provincials. I was consistantly ranked at the high school level anywhere from 3rd to 5th in my age group in the city. I wasn't ever the fastest, but I showed up at all the meets and never had bad times. This placed me above some runners who might have been more talented but weren't as good technically.

I'm just not understanding the discrepancy where I slow down so much 1/2 mile in then sort of maintain that pace for the next few miles. It's odd. I think I'm approaching running wrong. It's like I can sprint and I can jog but not run

I am 5'5'' and was running sub minute 400's when I was 16. Your sprint times are not there yet. Your distance times are not too bad.

What are you doing for wind sprints?

Dunno what my 3 mile times were but my mile was 5 and a quarter and 2 miles was at 12 and a half.

Yeah, your 800 is really slow. You should be in the vicinity of around 150 seconds.

[Al B. Sure!]

My concern is to improve my 3 mile time because that's the relevant distance for the USMC PFT. I only do interval work for that goal, not because I specifically want to improve my 400m time.

I want a sub-20 minute 3 mile. Funnily enough, according to that McMillan calculator, someone with my 1:14 400m time would be expected to run a 20:03 3 mile, which is right where I would love to be. I'm 4 minutes slower than that. Also, they would be expected to run a 2:42 800m... I'm nearly a minute slower than that!

What does that mean? My sprints are just fine. My distance times are atrocious. You got it backwards.

[Al B. Sure!]

I see you edited your post... yeah. You see what I mean about 800m?

It makes no sense. My 400m translates to a 2:42 800m. But I'm running a 3:32. How the hell? I was beat at the end of those 800m, too.