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.


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

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

  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.

  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.

  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.

  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.