Sub 6 minute mile?

qclabrat

qclabrat

Well-Known Member
Been following Steve's thread on running so in January, I ran a mile on a flat asphalt ring at a local park just to see where I was at. Didn't warm up, just ran at whatever pace I could muster, not race pace at all. Ended with just over a ten minute mile. I ran a lot in HS and this last run was probably my first in about 3-4 years. So I set myself a goal to run an 8 minute mile by end of March, then 7 minute by June and a 6 minute mile by eoy. Unfortunately, I have ran since January, but still want that 6 minute mile. Anyone here still able to run a six minute mile?
 
What are you doing to achieve these goals?

-I don't have a running thread, you have a running thread. I just run sometimes. Pretty sure I bike way more than running. But I support you starting a running thread.

-6 minute mile? My fastest according to Garmin is 7:22. 6 sounds crazy.

-I ran the mile in gym class once and got 10 minutes exactly. It may have been the hardest thing I've ever done. Also pretty sure I was slower than that and my gym teacher lied to make me feel better.

-I will look to see if there's a mile race in NJ in July.
 
No reason you can't go 6:59 or better by EOY.
Endurance work on the bike, speed work on a track, extra stretching.
Probably drop some lbs along the way.

We were not taught running technique in HS - everyone just 'ran' -
longer strides, higher cadence...a little more science is available now.
check YT.

GL!

PS - I doubt I could run sub 9 right now!
 
Santapez said:
What are you doing to achieve these goals?

-I don't have a running thread, you have a running thread. I just run sometimes. Pretty sure I bike way more than running. But I support you starting a running thread.

-6 minute mile? My fastest according to Garmin is 7:22. 6 sounds crazy.

-I ran the mile in gym class once and got 10 minutes exactly. It may have been the hardest thing I've ever done. Also pretty sure I was slower than that and my gym teacher lied to make me feel better.

-I will look to see if there's a mile race in NJ in July.
Click to expand...
I quit drinking and trying to lose a few pounds as prep. My best time in the mile was 5:08 in HS, and that didn't rank me as a top five runner. The fastest miler on the team was sub 4:30 and he wasn't even a state champion. Though I was the third runner in XC and was usually a sub 18, 5k. Not competitive, but that seems ridiculously fast now. Any reason I can't grab some lightning in a bottle? Though I am currently about 35 lbs heavier.
 
Patrick said:
No reason you can't go 6:59 or better by EOY.
Endurance work on the bike, speed work on a track, extra stretching.
Probably drop some lbs along the way.

We were not taught running technique in HS - everyone just 'ran' -
longer strides, higher cadence...a little more science is available now.
check YT.

GL!

PS - I doubt I could run sub 9 right now!
Click to expand...
Weight is an obvious change, I'd like to drop about 15-20 pounds. I have noticed in the last 10 years my stride is quit a bit shorter and my cadence looks like I'm running up hill. I'm going to read up on these improvements. What's the HS take on track spikes? I'll need a new pair. Lots of speed work planned at the high school.
 
qclabrat said:
Weight is an obvious change, I'd like to drop about 15-20 pounds. I have noticed in the last 10 years my stride is quit a bit shorter and my cadence looks like I'm running up hill. I'm going to read up on these improvements. What's the HS take on track spikes? I'll need a new pair. Lots of speed work planned at the high school.
Click to expand...
You're an injury in the making. Not trying to be negative, but you don't want to go crazy out of the gate, especially if you haven't been running.
 
qclabrat said:
Weight is an obvious change, I'd like to drop about 15-20 pounds. I have noticed in the last 10 years my stride is quit a bit shorter and my cadence looks like I'm running up hill. I'm going to read up on these improvements. What's the HS take on track spikes? I'll need a new pair. Lots of speed work planned at the high school.
Click to expand...

6mm pyramids on the the composite tracks.
1/8" indoor - JIC you get the chance. Go to Ocean Breeze for an event!

check milesplit.com if you are interested in current HS times.

Skyland conf relays are at Franklin on Saturday - should see some decent athletes there.
NCAA meet at Princeton on Saturday too.

PS - you should become a NJ track official!

Premium Strava members have access to running plans.
 
Patrick said:
6mm pyramids on the the composite tracks.
1/8" indoor - JIC you get the chance. Go to Ocean Breeze for an event!

check milesplit.com if you are interested in current HS times.

Skyland conf relays are at Franklin on Saturday - should see some decent athletes there.
NCAA meet at Princeton on Saturday too.

PS - you should become a NJ track official!

Premium Strava members have access to running plans.
Click to expand...
That may be a good idea, send me details on being an official.
 
Santapez said:
You're an injury in the making. Not trying to be negative, but you don't want to go crazy out of the gate, especially if you haven't been running.
Click to expand...
Well not this month...
When school's out in June. First will find a 5k training plan. The max I'm planning to run is a 10k. Your 1:42 half is pretty impressive, you could easily run a 7 minute on a track.
 
qclabrat said:
Well not this month...
When school's out in June. First will find a 5k training plan. The max I'm planning to run is a 10k. Your 1:42 half is pretty impressive, you could easily run a 7 minute on a track.
Click to expand...
You kind of make me want to give it a shot, and maybe I will. I was actually doing track workouts last year leading up to the half marathon. If I can fit a mile run into my schedule I may give it a shot just to see. I haven't done any shorter intensity since last October or so.
 
looking at 1 mile races, masters competition may be the way to go.

you'll need to be usatf member, and may need to be club affiliated. there are a few around.
these races are all age group oriented. I've officiated a few.
Athletes are usually having a good time - except during the race, cause competition!
There are a few people looking to move to higher level events, but the local stuff is mostly
people training and racing as a hobby/lifestyle.

oh, and national championship - https://www.usatf.org/events/2024/2024-usatf-masters-1-mile-championships

NJ - https://runsignup.com/Race/Events/NJ/Norwood/TheMilebyImpactZone

1,500 & 1,600 are on the track - different group than road runners.
 
Please don't compare you now to you then. You are a completely different person with different physical abilities and issues. Not saying you can't get to your goal speed but you are not your HS self.

I was a gymnast and there's is no way in hell I have any desire to get back on the floor and start doing back handsprings and tucks and stuff. Not that I can't re-train to do some of that, but my very over 30-yo body does not want to go back there. That said, my 16-yo self was in no way able to jump a bike off a rock so there's that.
 
I would run as fast as you can and realign your goals.

Stretch your feet and legs ALOT if you are getting back into it. I wouldn't run everyday. 3 days a week.

I would also get more supportive shoes than you think. Don't go light and the newest hype - Hoka, OnCloud. You want supportive soles. It might be a bit heavier but parts of your foot is not ready for this.
 
qclabrat said:
Weight is an obvious change, I'd like to drop about 15-20 pounds. I have noticed in the last 10 years my stride is quit a bit shorter and my cadence looks like I'm running up hill. I'm going to read up on these improvements. What's the HS take on track spikes? I'll need a new pair. Lots of speed work planned at the high school.
Click to expand...
Almost all HS athletes are on spikes. You shouldn't train in spikes, spikes only come on for the race or when you plan on going for your PR. To be competitive in HS, you need to be sub 4:20, the top guys are running 4:15 or less and should be sub 4:10 by MOC in June. If you're serious, you should set a date for when you want to hit your fastest time and try to peak for it. Longer runs up front, then shorter runs at higher intensity, and then integrate speed. Oh, and deadlifts or squats in the gym. Your hardest speed workouts should be leading up to your attempt. Focus on keeping your shoulders relaxed but keep your arms in check. Your mid-foot strike should be right under your hips.

THATmanMANNY said:
I would run as fast as you can and realign your goals.

Stretch your feet and legs ALOT if you are getting back into it. I wouldn't run everyday. 3 days a week.

I would also get more supportive shoes than you think. Don't go light and the newest hype - Hoka, OnCloud. You want supportive soles. It might be a bit heavier but parts of your foot is not ready for this.
Click to expand...

Shoes should be driven by fit and heal support. I find Hokas have way too much cushion, NB Fuel Cells FTW.
 
qclabrat said:
Been following Steve's thread on running so in January, I ran a mile on a flat asphalt ring at a local park just to see where I was at. Didn't warm up, just ran at whatever pace I could muster, not race pace at all. Ended with just over a ten minute mile. I ran a lot in HS and this last run was probably my first in about 3-4 years. So I set myself a goal to run an 8 minute mile by end of March, then 7 minute by June and a 6 minute mile by eoy. Unfortunately, I have ran since January, but still want that 6 minute mile. Anyone here still able to run a six minute mile?
Click to expand...
Nice to have a goal, but be careful. How long ago was HS?
 
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