Fast Mile?

[MrPhotographer06]

I'm not sure how many of you are big on physical fitness, but i'm a US Navy Sea Cadet. Theres a presidental physical fitness award/ribbon you can get, for completing

Mile run: 6:06
Shuttle Run: 8.7
Pushups 53
OR
Pull-Ups 13
Sit Ups 55
V-Sit 7.0


As of my PT test saturday i was
Mile Run 7:22 [best in the unit by :20]
Pushups 60
Pull Ups 20 [best in the unit by 11]
Sit Ups 50
[we dont test v-sit or shuttle]

I'm hoping by football season i can qualify for this award. Does anyone have any tips on acheving this?

Also, i'm not one of the flexible type, so idk about the v-sit...

[Bubba_Bruiser]

Back in my atheletic days in high school and college. My best results as far as achieving goals was to push it to the max every other day and allow for a good rest. It was how our strength coach trained us. The between day was just kept at light reps to keep movement and to keep soreness from setting in so hard. You would be surprised how nimble you can become by stretching daily. Have some one help you by pushing you that extra inch.

[MrPhotographer06]

i asked my football coach to help me today.

he said he could.

I ran the 1/4 today in 1:17

i broke it down to i need to run a lap [basketball court] in 18 seconds mininum, consistant to make it under 6:00

today i ran it in an average of 15.4 sec. but i know that as i run, the fatigue will cause it to be slower. I'm going to run the half tommorrow after football and see if i can make it under 3 minutes.

my goal is around 2:45 for the half. then next week i'll start running the full thing.


note that i said after football..

All my running will be after a 1:15 minute
Weight Lifting
Running
Push-ups and sit-ups.

then a good 5 minute cool down, water up and then i go into the gym.

My times might be affected greatly if i do the running before practice, or when i dont have practice, but theres this girl that has practice in there haha

[Christopherkeene9]

Start running longer distances. My fastest mile was 5:58. Once you get the longer distances done (endurance) start focusing that endurance into that one mile span.

[nofearengineer]

Wow...I did a 7-minute mile in 8th grade. Steadily downhill from there. I could probably do a 27-minute mile now.

Keep up the good work, Photog. I have a feeling once you can accomplish what it takes to get the award, the actual award won't mean as much to ya. (But still get it hehe).

[MrPhotographer06]

yeah i know i need the endurance, which is something i dont really have. But once i can get to just passing on the 1/2 and 3/4, i'll go back and add in a lap, to try and pass then...

Its going to take some time and building of stamina. but i'm hoping if i work on it during the summer, after football practice, and i can get remotely close, it will help me in football, and when the day comes and i'm fresh, havent already done a 1:15 workout, and i go to try out for it infront of the CO,XO,Senior Instructor, and the unit, i'll be ready.

[Christopherkeene9]

Trust me on this one. Work on the endurance before trying to do the 1/2 and 3/4 way points. They really mean nothing until that endurance is there!

Also only do running about every other day. It will keep your knees alot happier!

[3dkicker]

1) I think if you mix the pace work with the endurance work will help get the mile time down.
2) Most abdominal endurance tests actually test hip flexors. Work on both muscle groups.
3) Remember with strength you get endurance but not the other way around. So design a strength program with your coach (1-2 sets of 4-8 reps to failure).
4) Practice the tests every two weeks or month to get an idea on progression.

If you get conflicting information and get confused the find an Exercise Physiologist to help you out. Now where would you find one around here?????

[bassFishingWNY]

Ok, I'll step in, and get hammed again by the vets here.
First, buy a heart monitor, there are cheap $20-30 bucks.
You didn't say your age, but your max. heart rate is 220- your age. So if 20 years old, it would be 200, that's max. We hear of young dieing from going over their heart rate, and old, shoving snow, the same. Don't exercise over 80% of your max. heart rate, that would be 160 (BPM). Why? After 80% of your heart rate, you body go's into survival, slows down the blood (oxygen) to your feet-legs, hands-arms, sends it to your brain, and organs to keep you alive. That lowers your stamina, and endurance.

When young, my dad said eat beef, chew it to get all you can out of it, then spit out the pulp (I know, that will kill you), no you will need the protein in the meat, and not the pulp that will put on unwanted pounds. Also eat your fruit, and vegs. Before workout, your will need high carbs food, or what I did is honey. Drink 4 oz. of honey before you start (never the high carb, sugar soft drinks, that could kill you).

I'll say again, don't go over 80% of max. heart rate. If you see your are, slow down, you will get in better shape.

[MrPhotographer06]

i'm 16.

and i feel like i'm getting there every day. i'll test again probally monday.

[3dkicker]

Originally Posted by bassFishingWNY

Ok, I'll step in, and get hammed again by the vets here.

I'll say again, don't go over 80% of max. heart rate. If you see your are, slow down, you will get in better shape.

Naw bFWNY, not going to hammer you but you may want to pick up a good book on exercise physiology before you post something like you posted.

1) 220 - age is an estimate of MHR. There are many factors that will influence your MHR.

2) You have an aerobic and two anaerobic energy systems. One of the two anaerobic kicks in somewhere around 80-85% of your MHR. The other is even higher. So not training these systems because of your above statement would be ignorant.

3) In order to train well for an athletic event or the tests posted above you may want to figure out which energy system is being used and then train that system. If you are using multiple systems then you need to train them properly.

4) The idea of getting a heart rate monitor was an excellent one.



David Smith MS, LAT, ATC
Exercise Physiologist
Certified Fitness Specialist

[brushhog]

I ain't got 3D's degrees, but after ten years of successfully coaching high school runner...What he said.

[MallenManson]

Dude, that is so slow! I can drive that in like 50 seconds!
So what, exactly is a Sea Cadet? Are you signed up to actually join the navy?

[bassFishingWNY]

3dkicker:

Every one is different, Your anaerobic don't hold water! You can go over the aerobic, and still be alive, but, then your body tries to keep you alive. You can excel in the aerobic match, but to do it for training is wrong.
Don't train your body to die!

[3dkicker]

PicTaker......As I said find someone with a little bit of knowledge before you start your training.

[MrPhotographer06]

i practice football everyday so it actually should be enough.


the us navy sea cadets is a program like the boyscouts but military based.

Its pretty neat, we get to do alot of trainings at a fraction of the cost.

Next week we have a couple cadets going to train for 22 days with the navy seals at Norfolk.

[3dkicker]

Originally Posted by MrPhotographer06

i practice football everyday so it actually should be enough.

You'll be conditioned to play football but you may still want to work on it. The one may not be enough for the other.

[MrPhotographer06]

true true.

[1/4 stick]

I did the 1/4 mile in 15 sec. flat. On water.


















Let the snake have the boat, my poles, lures and tackle.

[MrPhotographer06]

i wanna check my math on this.

theres a 1.2 mile track over at a sports complex about 15 minutes away.. i'll pick up some tackle at the walmart and stop by there on the way back

but if i try to run the mile in 6:00 flat.

1M- 6:00 [360 sec]
.1m-36 sec.
.2-1:12
so the 1.2 should be
7:12

correct?

[Mensa]

Originally Posted by MrPhotographer06

i wanna check my math on this.

theres a 1.2 mile track over at a sports complex about 15 minutes away.. i'll pick up some tackle at the walmart and stop by there on the way back

but if i try to run the mile in 6:00 flat.

1M- 6:00 [360 sec]
.1m-36 sec.
.2-1:12
so the 1.2 should be
7:12

correct?

Correct. Another way to do it is (360/5)+360/60

Should get 7.2. do (60/100)(20). So yep, 7:12.

Maybe I over complicate things .

[MrPhotographer06]

haha sweet. i'll try and get over there soon and see what my time is

[MrPhotographer06]

after some more football conditioning, i'm going over in the morning to try and run the 1600M and train for the track team.
I ran 1760 in 5:40 last time, so i'm hoping that i can pick some time up, and beat 5:20, which is the state qualifiying time for SCISA, south carolina independent school associaton,which is what our private schools are in.

i'll let yall know in the morning, what i run it in.