21 February 2009

6 minute mile

Saturday at the gym. Opted for different running mode vs interval sprints or steady state 3 mile run, plus pressed for time, so I just hauled on the treadmill for a mile and just missed a 6 minute mile (6:07).

Deadlifts: 135 warmup, 155x8, 185x4, was going to go up in weight but back was a little tweaked
Seated Rows: 100x15, 115x8, 130x4
BB Rows: 65x15, 75x8, 95x4
BB Curls: 45x15, 65x8, 75x4
DB Curls: 25x15, 30x8, 35x4

Off to CT for some ice fishing, skating, and spending time with friends.

6 comments:

  1. Dude, that is rocking! Nice mix up from the usual sprints. Good idea.

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  2. Thanks, man. I'll have to try that more often.

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  3. Nice. That is a good clip - no lolly gagging at that pace.

    I used to be able to do 6 min miles for 3 miles on the treadmill. The problem is that is all I did so I was skinny fat. Now I can't run for crap.

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  4. Wow Mark, I'm still impressed. I'm still trying to break 20 minutes for a 5k. Now I wonder more often if that is a healthy goal. Better than a marathon I guess. But, with interval sprints, I have not noticed any drop off in 5k time. As a matter of fact, I think the interval sprints help things out.

    Matt Metzgar had a discussion regarding running vs sprints recently that you may want to check out. See links at right.

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  5. For me, intervals were the only way to increase time and endurance. To get to 3 miles in 18 min, I did 1 min hard, 1 easy , or 2 hard , 1 easy...alternating until the "hard" lasted longer and longer. Of course, this was all treadmill work and it did NOT translate to a real 5k very well...outside variations really make a difference. If I were to do a 5k, I'd do a lot of hill sprints and such.


    Running a marathon was completely different for me - the goal was just to finish it. I was hoping for <4hrs and just missed that at 4.04 I think. It was grueling and a bad idea - I was in serious pain and was lucky to finish it. I didn't train very much at all the last month on advice of the doc who said cut back or you'll never make it. He was right.

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  6. Yes - I definitely agree that interval sprints have cut some time off of my 5k. Where I was going was that my 5k time hasn't increased while doing predominantly inverval sprints for the last 3 months. I only do a steady state cardo run (5k) about once a month these days, and haven't done 5 or 6 miles since October.

    I also agree that treadmill time does not translate to the real world with wind and hills. My biggest pet peeve with races is the weekend warriors who are 2 rows back from the front in the sub-5 minute crowd that will end up finishing the 5k in 40 minutes. Not that I don't respect their optimism, but they're like people doing 45 mph in the left lane during rush hour.

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