Hey Jazz! I need some more running advice.... - Tilted Forum Project Discussion Community

Push-Pull · 03-27-2008, 07:58 AM

OK, this is aimed at The Jazz, but I fully welcome any responses to aid me in reaching my goal.

I am currently "in training" in case I get the job offer I'm training for.
The requirements for a passing score are the 1.5 mile in 13 or better, and the 220 in 45 seconds.

I have been running the 1.5 in 11:40, and the 220 in 47. My goal is to surpass the "requirements" by a long shot, that is I'd like to extend the 1.5 to 2 miles in 13 minutes and the 220 in say 35~38 seconds.

My "training" has been mostly 5 mile runs at a 9~9:30 minute/mile pace, every other day, and squats/lunges with 50lbs a couple times a week.

What advice can you good people give me to help me towards this? Should I try to get my 5 mile pace closer to 8 minute/mile? Do more sprint work? I've got a bicycle, would that be of any value to me in this?

Thanks in advance!

Willravel · 03-27-2008, 08:06 AM

I've personally found that longer distance running (4+ a day) can hurt my sprint times. But I don't know a lot about running, so I'll wait for Jazz on this one.

The_Jazz · 03-27-2008, 08:15 AM

Ah, the speed requirement was missing from your last thread on this. The wind sprints you were doing make a lot more sense in that context.

There's a crazy concept that the Africans have pioneered called "train faster to run faster". Weird, huh? Basically, if you want that 2 mile time to come down, your training runs need to be faster. My suggestion is that you do a couple of things: first, start to increase your mileage as your body allows. Add an extra run a week. Try 2 days on, one day off and see how you respond. If you can get through a couple of weeks with no changes in pain or fatigue level, then you can try the other thing - doing your training runs faster. I always found that setting a goal for myself before each run worked wonders, but that's just how my head works. I would try to run each mile faster than the last or at specific speeds. See if you can start your run at 9:00 and then get 10 seconds faster every mile. You don't (and shouldn't) try this every run, but it is great a couple of times a week.

As for the sprints, well, those are different kinds of muscles (fast twitch as opposed to the slow twitch you're training on your long runs) and you work them differently. You may want to try a speed workout once a week. Since the distance you have to cover in your trial is 200, I'd stick to that to make it simpler. Once a week, go to a track (if you can) and do something like 4 x 220 at 47 with a 220 job between each one. Then finish with 4 x 100 all out with a 100 walk recovery. Make sure you do a warm-up and cool-down run (at least a half mile) on either side of that kind of workout - your body will thank you for it.

Lifting weights and riding a bike aren't going to immediately help you, but they're good things to do regardless. If you can bike on your off days, that will help your cardiovascular fitness level. Again, listen to your body. Don't become a walking zombie - you have no reason to go into breakdown at all.

Let me know how things are going and if you need any other ideas of explanations! It's nice to put my coaching hat back on every once in a while.

Push-Pull · 03-27-2008, 04:23 PM

Appreciated! I will try that once a week speed work out.

I'll keep you posted.

03-27-2008, 07:58 AM	#1 (permalink)
Push-Pull I'll ask when I'm ready.... Location: Firmly in the middle....	Hey Jazz! I need some more running advice.... OK, this is aimed at The Jazz, but I fully welcome any responses to aid me in reaching my goal. I am currently "in training" in case I get the job offer I'm training for. The requirements for a passing score are the 1.5 mile in 13 or better, and the 220 in 45 seconds. I have been running the 1.5 in 11:40, and the 220 in 47. My goal is to surpass the "requirements" by a long shot, that is I'd like to extend the 1.5 to 2 miles in 13 minutes and the 220 in say 35~38 seconds. My "training" has been mostly 5 mile runs at a 9~9:30 minute/mile pace, every other day, and squats/lunges with 50lbs a couple times a week. What advice can you good people give me to help me towards this? Should I try to get my 5 mile pace closer to 8 minute/mile? Do more sprint work? I've got a bicycle, would that be of any value to me in this? Thanks in advance! __________________ "No laws, no matter how rigidly enforced, can protect a person from their own stupidity." -Me- "Some people are like Slinkies..... They are not really good for anything, but they still bring a smile to your face when you push them down a flight of stairs." -Unknown- DAMMIT! -Jack Bauer-

03-27-2008, 08:15 AM	#3 (permalink)
The_Jazz Asshole Administrator Location: Chicago	Ah, the speed requirement was missing from your last thread on this. The wind sprints you were doing make a lot more sense in that context. There's a crazy concept that the Africans have pioneered called "train faster to run faster". Weird, huh? Basically, if you want that 2 mile time to come down, your training runs need to be faster. My suggestion is that you do a couple of things: first, start to increase your mileage as your body allows. Add an extra run a week. Try 2 days on, one day off and see how you respond. If you can get through a couple of weeks with no changes in pain or fatigue level, then you can try the other thing - doing your training runs faster. I always found that setting a goal for myself before each run worked wonders, but that's just how my head works. I would try to run each mile faster than the last or at specific speeds. See if you can start your run at 9:00 and then get 10 seconds faster every mile. You don't (and shouldn't) try this every run, but it is great a couple of times a week. As for the sprints, well, those are different kinds of muscles (fast twitch as opposed to the slow twitch you're training on your long runs) and you work them differently. You may want to try a speed workout once a week. Since the distance you have to cover in your trial is 200, I'd stick to that to make it simpler. Once a week, go to a track (if you can) and do something like 4 x 220 at 47 with a 220 job between each one. Then finish with 4 x 100 all out with a 100 walk recovery. Make sure you do a warm-up and cool-down run (at least a half mile) on either side of that kind of workout - your body will thank you for it. Lifting weights and riding a bike aren't going to immediately help you, but they're good things to do regardless. If you can bike on your off days, that will help your cardiovascular fitness level. Again, listen to your body. Don't become a walking zombie - you have no reason to go into breakdown at all. Let me know how things are going and if you need any other ideas of explanations! It's nice to put my coaching hat back on every once in a while. __________________ "They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin "There ought to be limits to freedom." - George W. Bush "We have met the enemy and he is us." - Pogo

03-27-2008, 04:23 PM	#4 (permalink)
Push-Pull I'll ask when I'm ready.... Location: Firmly in the middle....	Appreciated! I will try that once a week speed work out. I'll keep you posted. __________________ "No laws, no matter how rigidly enforced, can protect a person from their own stupidity." -Me- "Some people are like Slinkies..... They are not really good for anything, but they still bring a smile to your face when you push them down a flight of stairs." -Unknown- DAMMIT! -Jack Bauer-

03-27-2008, 08:06 AM	#2 (permalink)
Willravel ... a sort of licensed troubleshooter.	I've personally found that longer distance running (4+ a day) can hurt my sprint times. But I don't know a lot about running, so I'll wait for Jazz on this one.