Running

[jkh206@hotmail.com]

I am looking for tips on how to increase my speed for running and lower my time. I am currently running 5 miles every other day (mon, weds, fri, sun) and I am running 8 minute miles. I am currently doing wind sprints and also running up and down the stairs of the bleachers at the high school track in my town. I am also looking for good tips for increasing Sit Up Reps and Push up Reps. I am 6'3" 250.


John

[OH2FL]

Wow ~ What's wrong with that !!!!!

Moving 6'3" ~ 250# through an 8 minute mile - for FIVE of 'em....... WOW!!!

I'm 6-3, 245 (43yo) and happy with a ....... (none of your business!!) just surviving the first mile!! :sick:

Let's not be looking for the point of BREAKING. Then it'll take you a few months of recovery.... then back to the 11 minute mile. :idea:

Good luck & Take care.... I"ll be looking for the responses too.. :)

[janda]

jkh,
sounds like your already doing great, but here goes.

At what distance are you trying to increase your running speed?, I'll assume its at the 2 mile distance since its on this board.
to decrease your 2 mile time I would suggest intervals. find a quarter mile track in your area, if your running 8 minute miles over 5 miles I would start with either quarter mile or half mile repeats. Decide what your goal time is for the 2 mile run
for example, if its 12 minutes, than thats 6 minute miles right,

jog easy about a mile, then do
half mile (twice around) repeats at 3 minutes,
then take a 20-30 second break, do this until you've done 3 miles
if hitting 3 minute half miles is too tough, do quarter miles at 1:30

then jog another mile, you'll get your 5 miles in so your not upping your milage, but, your getting your 5 mile workout in at a 6 minute mile pace. As you go you should be able to lesson your recovery time, then you can move to 3/4 mile repeats, eventually mile repeats, Maybe add this to your routine once a week, keep your normal schedule but do this on one of the days your already running.

hope this helps,
janda

[DJOHNSON954]

I concur with the above posted. Moving that much mass at that speed for that long is outstanding. Not a lot of people your size can compete with that.

As far as push ups and sit ups, my opinion is simple, do more and keep working on those specific exercises.

[CU4LA]

thats a good pace, keep up the good work, you can try running hills, that may increase your speed on the flats, but for your size......how fast can you stop....? how much faster do you want to go, you mile time is outstanding, I am 6ft 200 and only run a 7 1/2 minute mile.....I am 35 and think that is fast enough......remember if you don't catch them in the first block set up a perimeter and call in the dog..

[Thek9]

Keep up the good work. My sister the N.Y. marathon runner says to run faster
run futher.
This 44 yr. old dude is pulling down 9 min. miles x 3 every other day. I'm totally cooked for about a 1/2 hour afterward, keep in mind it's still hot down here.

If you run any faster they may not give you a squad car.

T-out