Can I Run 5K Under 6 Minutes Per Mile?

One of the first barriers I recall as a beginning runner was the 5 minute mile.  Since then, average pace for any distance has always been in the back of my head. Once I broke 5 minutes for one mile, the target became 10 minutes for 2 miles (10:10 was the closest I ever got in high school). Now, some 35 years later, my focus is to run under 6 min for just 3.1 miles.  Yesterday, I failed again, averaging 6:11 (19:03). 

I feel like I can run that pace for a 10K (I did run 39 min in October- 6:17 pace), so why what do I need to do if I want to run faster?   My workouts tell me that I am pretty fit, but if I want to run under 6 min pace, clearly I have to include more time actually running under 6- that means shorter, more intense intervals with longer recovery.  In addition, I plan to do what I can to add a little strength with Hindu Squats and maybe hills/stairs (I live on the 10th floor- why take the elevator?) 

When all fails, I take a peek at the Runner's World Age Graded Calculator.  My age graded time for a 19:03 5K is  a decent but not great 15:27.  The calculator says an 18:30 is good for a 15:01, slightly faster than my all time PR.  Stay tuned.

How Many Intervals Are Enough?

It's been 4 days since the 3 mile workout, and the almost nothing 2 mile jog in ice yesterday has me set up for another hard day. The goal is to run an interval workout at sub 6 min miles, so I picked 800s with just a short 60 sec rest. It went as follows:

3:02, 2:55, 2:55, 2:53, 2:48, 2:49.

This was the 5 lap track, and I definitely felt a drop in pace on the two wide curves. I liked the progressive drop in time,but I had the feeling another sub 2:50 might not happen. I am always torn, do I go for 8 or shut in down BEFORE the pace begins to drop? There is always a reason to stop early, and mine was the long run I have planned for tomorrow.

Can You be Fit and Slow?

This morning I ran 3 miles on the 5 lap track at 6:02 pace. I've been mixing some indoor mile, 800, and 400 intervals, so felt it was time to see where I'm at. Eight degrees out with no wind, I ran 18:06 for 3 miles. Not great, but not bad for me either. With the exception of the 10 x 440 yds I did last week in 89-90 sec, my indoor intervals on the tight 10 lap track have been slower than 6 min mile pace. Looking back, I should not expect to run any faster.

Here is what I now know. I am getting pretty strong- with help I am confident that I could have hung on for another mile with minimal slow down (I sort of talked myself out of it- easy to do when you run at race pace alone), however dipping much under 6 minutes for just one mile might be a challenge. Call it forced periodization, but winter is a time for building strength and endurance, not speed. Fit, but slow. Runners from the Midwest know all about it.

Tylenol After a Marathon- Does it Help or Hurt?

Participants treated with acetaminophen extended release (ER) reported a significantly greater decrease in the primary endpoint of average change from baseline in muscle soreness on the day of the marathon (day 1) than did placebo. In addition, the adjusted mean average interference with sleep was significantly lower for acetaminophen ER than for placebo. -A Randomized, Placebo-controlled Trial of Acetaminophen Extended Release for Treatment of Post-marathon Muscle Soreness.

BUT WAIT! Read this comprehensive review by Jonathan Savage on the NEGATIVE impact of non-steroidal anti-inflammatories on post run recovery and healing.

MY COMMENT: Let nature take it's course after a marathon, have a few beers, and forego the tylenol.

Dehydration Does Not Necessarily Lead to Heat Stroke

This runner more than likely is suffering from dehydration- not heat stroke. Note it's raining and spectators are wearing jackets- it's cold.

Calisthenics May Make You a Better Runner!

These data demonstrate that although improvements in cardiovascular fitness are induced by both endurance and extremely low volume interval-style training, whole-body aerobic–resistance training imparted addition benefit in the form of improved skeletal muscle endurance. -Extremely low volume, whole-body aerobic–resistance training improves aerobic fitness and muscular endurance in females They used burpees, jumping jacks, mountain climbers, and squat thrusts (aren't burpees and squat thrusts the same exercise?)

Lee Saxby- Barefoot Running Coach

Very enlightening interview with Lee Saxby, who gives some practical advice to improve your running.

Hamstring Stretching!

Keeping your other foot against the wall is key!

Saunas May Improve 5K Time!

We conclude that 3wk of post-exercise sauna bathing produced a worthwhile enhancement of endurance running performance, probably by increasing blood volume.- results of a study that involved runners spending an average of 31 min in a sauna following a run on 12 occasions over 3 weeks. The test was a 15 min run to exhausion at 5K pace. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners

Spending time in a sauna is not the ideal way to acclimatize for hot weather running, but according to this small study it may benefit peformance. I'm headed to Phuket on Thanksgiving day and  running a 6K on Sunday, so between now and then I will hit the sauna a few times. Looks like it as long as I stay hydrated, it can't hurt.

Coaches: How to Make Your Kids Run Faster!

 The introduction of a female observer caused a significant decrease in RPE (Ratings of Perceived Exertion) , whereas the introduction of a male observer caused a significant increase in RPE compared to the control trial.  -Observer effects on the rating of perceived exertion and affect during exercise in recreationally active males.
MY COMMENT: Imagine lowering perceived exertion with no additional training!  The problem is, how do you take advantage of women spectators without it having the same effect on your competitiors.  Somebody needs to take a look at the effect of having them cheering individual names. 

I am also curious if how they dress makes a difference, if men observers would have the same effect on women runners, and if a lower perceived exertion actually translates to faster times.       

Race a Mile Every Day and Get Faster!

I actually did this approach starting in 2004... I traveled to New Zealand and spent some time in a small village doing some missionary work... having a track background I would train in the village and wanted to start something new, a revolution. My results were so astounding, I really didn't need to spread the word. Besides, everyone is different and what I did may not work for you. What did I do? I decided for a year, every morning early before the sun was to rise... I would jog 800m and then do some basic drills and stretches. Then I ran 1 mile all out (I have to finish) I'm not sprinting the damn 100m's I'm running all out to where my quarters are pushing my limits. I would cool down 800m and stretch... I did this 7 days a week... my recovery was much needed sleep and eating healthy... extremely healthy. I ran a 5:07 in highschool track... but starting this plan I was around 5:55 due to being out of shape... but after a year of this plan. I ran a 4:28 mile. Isn't this awesome? Running is not that complicated... people like to separate themselves in their workout plans, this gives individualism in a small aspect of life... which all life includes individualism. The basics of running: run your body into shape, run your body into the ground, train your body like a machiene, go all out.

Interesting thread at letsrun.com from a guy pledging to run an all out mile until he drops!  This was one of the more interesting posts.  Read more: http://www.letsrun.com/forum/flat_read.php?thread=4825465&page=3#ixzz27yWpWCHg.

Low Carb for Runners?

The results were spectacular. After five months, he lost 15kg, was at his lowest weight in 30 years and was running faster than he had in 20 years. -Tim Noakes discussing his new low carb diet.

Carbohydrates have always been a staple food for runners, but According to Noakes, he's all but eliminated the following from his diet (from Runners World New Zealand):

Sugar
Bread
Rice
Pasta
Potatoes
Porridge
Breakfast cereals
Some high energy fruits like bananas
Cakes and sweets and other desserts
Artificial sweetners and products containing these products

Noakes is careful to explain that he believes a low carb approach helps him control a condition called carbohydrate resistance (CR- his body does not metabolize carbohydrates properly leading to higher body fat) so may not apply to everyone.

Remember, this is an observation by one individual, not a research study.  Food for thought though.

Get Leaner with Whole Grains!

Our study shows a dose-dependent relationship between whole-grain intake and plasma AR and confirms the previously observed inverse relationship between whole-grain intake and BMI using an independent biomarker of whole-grain wheat intake. MY COMMENTS: For whatever reason, it appears that fiber intake is inversely related to body mass index, but we already knew that! It's a good reminder though.

Another World Record for Whitlock!

1:38:59 HALF MARATHON AT AGE 81! - runnersworld.com Whitlock, who doesn’t stretch or do yoga, generally runs solo and cuts the heels off his running shoes, pays no mind to his diet and aims to run every day for three hours to train. “I don’t measure my pace or anything like that. I just try and run conservatively and not pound my knees MY COMMENT: Somebody needs to get this guy into a Laboratory and study him. We not see another like him for a long time.

The Frutarian Diet May Improve Your Running!

I ran my first marathon when I was 18 years old. I ran it in 2:52 and qualified for the Boston Marathon, where I ran a 2:47. For literally the next 10 years I could never run faster than a 2:45 marathon. No matter what my training, I had completely plateaued in my performance. I adopted the Frutarian diet in early January 2008. In late February, I ran the Napa Valley Marathon in 2:34.07, finishing second overall. I have subsequently run 8 marathons under 2:40 in the last 28 months (since 1/08), with my current best time of 2:30.59 (5:45 per mile) in the 2009 Palm Beach Marathon, placing 2nd overall. I’ve lowered my half marathon to 1:10 and my 10k to 32 minutes. Before adopting Fruitarian diet, my best half marathon time was 1:17. -The Frutarian.com MY COMMENT: I am going to eat more fruit, but not giving up beer and the occasional steak.

Skechers GOBionic!

SKECHERS USA, Inc. (SKX), a global innovator of performance footwear, today announced that the new zero-drop Skechers GObionic ultra-minimal running line has been named “Editor’s Pick” in the October 2012 issue of Runner’s World UK. The accompanying review notes that “Testers loved everything about it, especially the flexibility, responsiveness, low weight and perceived springy feel.” MY COMMENT: I love my Skechers Goruns!

Strengthen Those Glutes!

Jump or Skip to Improve Your Running

if you could reduce the contact time of the foot on the ground on each step by 15/1000 of a second, you can make an eight minute improvement on a marathon... and you can do that so easily by exercises like jumping and skipping -running coach Guy Ogden in The science of running fast

Never Forget!

I took a long walk with Sumo today after work and reflecting on the brave acts of these American heroes on board United Airlines Flight 93. I won this plaque on Sept 11, 2004, and will never forget what they did in 2001.

How Young is Too Young?

Shelby was 3 years old when she joined the Camp Humphreys Youth Running Club. Now 4, today she became the latest and the youngest member of the 50 Mile Club. You think she is too young, then you can be the one to tell her.

EliptiGO: No Impact Running!

For more information go to eliptiGO.com. Looks like the lower end model retails for around $1,800.

Deep Water Running Takes Practice

Deep-water running maximal heart rate and oxygen consumption values have been consistently shown to be lower than those found during treadmill running. However, recent evidence reveals that there is less of a difference between these maximal values relative to treadmill running and DWR with increased DWR experience. MY COMMENT: The bottome line, if you use deep water running to supplement your training or as a substitute while injured, you'll improve the more you practice, as will the quality of your workout. Source: Deep-water running: a practical review of the literature with an emphasis on biomechanics

Energy Drinks Improve Cardiac Function- At Rest

Taken together these results show that energy drinks enhance contractions of both the left and right ventricles, thereby delivering a positive effect on myocardial function,” said Dr Cameli. “This could be explained by the inotropic effect of taurine that, as previously demonstrated, stimulates the release of calcium from the sarcoplasmic reticulum.” -Heart function improved by energy drinks, says new study MY COMMENT: It remains to be seen what the effects of long-term use are and of course what happens during physical activity.

Ice Baths May be Counterproductive!

So it makes sense that if we're doing all this muscle training, and getting this damage and inflammatory response, [that] if we knocked it out right afterward with icing, anti-inflammatories or what have you, that we're decreasing the stimulus the body gets, and it's not going to adapt as much as it would if we just left it alone," -elite distance coach Steve Magness commenting on why post workout ice baths routinely used by world class distance runners, may not be a good idea. -Running Times

Mo Farah (Olympic 5K and 10K Gold) has a Twin!

This is facinating, and makes me wonder what could have been. "I was just as fast when we were children." -Hassan Farah Revealed: We find the twin brother Mo Farah was forced to abandon as a child in war-torn Somalia and he tells the harrowing story of how they were separated aged eight by their parents' agonising decision