Here we go...

[submarinerssbn]

First, about the run.... do you take long strides trying to reach out? if you do try to shorten them up and take more. It uses less energy but you can cover the same amount of ground and still have some in reserve for your 1/4mile finish when you need it. It might feel wierd at first taking shorter strides but it saves energy and allows you to open up the afterburners after a mile and might help you out with cutting down on your time. If you don't take big strides then all i can say is run more, do 200 meter sprints after a mile a couple of times then run a little more. I was a long distance runner too that might help you break out of that long distance slower speed shell..

 

[skim]

I just did my 2 mile loop in 14:15. I now take smaller quicker steps because not only is it easy on the stamina, but on the knees and shins and well. I used to cover as much ground as possible, but ended up always hurting.

 

[bosaviator79]

As far as increasing speed, I use tempo and speed work outs ie 1600X800's see below and fartleks. However, you need to expand your distances to get any use from them. Here is my work out but take caution as I'm a competitive runner and I'd hate to see anyone get hurt by starting off too quickly. Also speed training should only compromise about 10-15% of your workouts, and remember to listen to your body!

Monday easy run: 8 minute mile pace -6miles
Tuesday easy run: 8 minute mile pace-3 miles
Wednesday tempo/speed: (Tempo)-1 mile warm up usually very light jog, 3 miles 6 minute pace, 1 mile cool down (same speed as warm up) or (Speed training) fartleks up hill sprinting doing the same warm up and cool down, but sprinting for a mile usually 5:43 mile pace, then recovering with a light jog for half a mile, then repeating once more.
Thursday easy run: 8 minute mile pace -7miles
Friday easy run same as above or x-train depedant on how my body feels
Saturday long run: 16 miles 8 minute pace
Sunday: Rest(I know, I'm a pussy)
I don't know what your current fitness level is but just be aware that you should only increase speed/distance by 10% each week. I hope this helps.

 

[skim]

woah thats a lot of miles!

 

[badger16]

I just did a 9:30 mile/half...on a treadmill... Going to try in on solid ground tomorrow. I hope to have a 6:00-6:10 minute mile before I get to OCS...but with a Beer happy weekend we shall see!

 

[BACONATOR]

I just did a 9:30 mile/half...on a treadmill... Going to try in on solid ground tomorrow. I hope to have a 6:00-6:10 minute mile before I get to OCS...but with a Beer happy weekend we shall see!

Damn man! What did you start out at and how did you get to this point?

 

[skim]

Do not judge running times on the treadmill! I never feel confident with my times on those because on the machine, its all about pace and not having to physically propel yourself forward. I learned that running my pro-rec PRT. I got through the first bend and felt like I was going to quit. For the 1.5, just run. For my pre ship PRT, I did the mile at 6:45, ended with 10:06. You could sprint the first mile, tire yourself, then walk the last two laps and fail. Which I heard happens. We will see how I do this tuesday...

 

[badger16]

Do not judge running times on the treadmill! I never feel confident with my times on those because on the machine, its all about pace and not having to physically propel yourself forward. I learned that running my pro-rec PRT. I got through the first bend and felt like I was going to quit. For the 1.5, just run. For my pre ship PRT, I did the mile at 6:45, ended with 10:06. You could sprint the first mile, tire yourself, then walk the last two laps and fail. Which I heard happens. We will see how I do this tuesday...

Hence my "...on a treadmill..." I totally agree, although if you can use your time on the treadmill to really feel what your running is like (breathing, stride, etc) you can translate it to the ground fairly easy.That being said,if I have the choice I run outside. You have to really be watching your pace when you do it outside and sometimes its nice to just turn it to a number and watch PTI or something. Thats why I always wear my watch when I run, and why its going to suck when I get to OCS because I hear you can't wear one. For me doing pace calculations makes the time go by and kind of gets me in the zone.

@ Bogy- I have been a pretty avid runner for a few years now but its mostly been distance. I started to work on speed around October and was at around 7-7:15 minute mile but really kicked my running into high gear as of late. 3 days of around 3 miles and then 2-3 days of sprints. I test my 1.5mile time every 5 days or so by doing a light 3 in the morning and then the 1.5 in the afternoon sometime. I am on vacation though so that has helped as working out and studying are my main activities during the day...that and drinking!


sorry for the novel....Good luck on Tuesday Skim! I'll see you in about a month.

 

[HeyJoe]

thanks everyone... i would have chuck norrised those ants anyways...haha i thought they were put there intentionally to stress out the situation

They are expert in making you uncomfortable, but there are limits. Besides, what would PETA say? (even if they are insects)

 

[Spekkio]

As far as increasing speed, I use tempo and speed work outs ie 1600X800's see below and fartleks. However, you need to expand your distances to get any use from them. Here is my work out but take caution as I'm a competitive runner and I'd hate to see anyone get hurt by starting off too quickly. Also speed training should only compromise about 10-15% of your workouts, and remember to listen to your body!

Monday easy run: 8 minute mile pace -6miles
Tuesday easy run: 8 minute mile pace-3 miles
Wednesday tempo/speed: (Tempo)-1 mile warm up usually very light jog, 3 miles 6 minute pace, 1 mile cool down (same speed as warm up) or (Speed training) fartleks up hill sprinting doing the same warm up and cool down, but sprinting for a mile usually 5:43 mile pace, then recovering with a light jog for half a mile, then repeating once more.
Thursday easy run: 8 minute mile pace -7miles
Friday easy run same as above or x-train depedant on how my body feels
Saturday long run: 16 miles 8 minute pace
Sunday: Rest(I know, I'm a pussy)
I don't know what your current fitness level is but just be aware that you should only increase speed/distance by 10% each week. I hope this helps.

This program is absurd unless you're training for a marathon.

OCS runs aren't longer than 3 miles. Running 6+ miles at an 8 min/mi pace isn't going to help you.

 

[badger16]

This program is absurd unless you're training for a marathon.

OCS runs aren't longer than 3 miles. Running 6+ miles at an 8 min/mi pace isn't going to help you.

Agreed, and depending on how long you have till OCS you might break yourself down if you aren't stretching and really taking care of your body. I was doing a similar workout when I was training for my last marathon (longer Saturday runs as I got closer to the run) and I got peronial(spelling?) tendinitis and really sore knees. Not saying it is going to happen to you but if it was me i'd reign in the miles a bit.

 

[annie8080]

thanks guys/gals, i guess i'll work on those sprints now. Does anyone ever have knee problems? What are the best solutions for joint pain, especially at OCS when you are required to run every day? I have heard thats bad news for the carteledge in your knees...

 

[red_ryder]

The solution to that, though it will wear your feet out at first, is to run on the pads of your feet. Like a panther, rawr! And take shorter strides.

The result is you aren't banging on your bones and joints and it takes a lot of shock out. I killed my calves and feet at first, but as they get stronger, no pains for quite awhile!

 

[skim]

Like a panther, rawr!

Please say that at OCS

See you in a few months!

 

[WVUBetaHornet]

You ship out for RI today, huh Skim?...I haven't been around in a while, and that pains me greatly!
I see you've racked up quite the plethora of rep points my friend, haha.

Good luck at OCS bro! Never forget...Stan Bush.