Ways to get my mile faster in 2 days?

dave333

dave333

Hall of Fame
For tennis tryouts, our coach makes us run the mile in 6 minutes. I missed it today by 12 seconds. I got tired at the end, and my rabbit (the next guy in front of me, kinda far away) also slowed down and got exactly 6 minutes on the mile. I run it again on Wednesday, and if I make it, on Friday. After that, its over, though he never cuts anyone.

So even though its not a big deal, I want to impress my coach, as our top 4 players all made it in under 6 (our number 2 guy did it in 5:18 and he's never run farther than 3 miles) and only 2 other underclassman made it (I came in a distant 3rd). So I would like some possible, quick solutionsfor me to do to increase my time.

I was thinking of using my sprinting shoes (I did sprinting during indoor track), since they are only 7 onces, compared to the shoes I normally run in which are 15. I'm worried that since these shoes are for sprinting, they might not be comfortable for 1 mile. The most I've run in those shoes is 800m, though it feels fine for that distance.

Any feedback/ideas?
 
dave333 said:
For tennis tryouts, our coach makes us run the mile in 6 minutes. I missed it today by 12 seconds. I got tired at the end, and my rabbit (the next guy in front of me, kinda far away) also slowed down and got exactly 6 minutes on the mile. I run it again on Wednesday, and if I make it, on Friday. After that, its over, though he never cuts anyone.

So even though its not a big deal, I want to impress my coach, as our top 4 players all made it in under 6 (our number 2 guy did it in 5:18 and he's never run farther than 3 miles) and only 2 other underclassman made it (I came in a distant 3rd). So I would like some possible, quick solutionsfor me to do to increase my time.

I was thinking of using my sprinting shoes (I did sprinting during indoor track), since they are only 7 onces, compared to the shoes I normally run in which are 15. I'm worried that since these shoes are for sprinting, they might not be comfortable for 1 mile. The most I've run in those shoes is 800m, though it feels fine for that distance.

Any feedback/ideas?
Click to expand...

2 days? You won't have time for a real practice because if you get yourself sore, you won't be able to get a good time. I suggest pacing yourself for the first 3 laps and then letting loose on the last lap. I did that when I got the best mile time in my college class, but we only needed a 6:30 for an automatic A. I did it in 6:15, but I had 6 minutes in me if that were the cutoff time. Don't do a practice run tomorrow or at least not the whole mile. Do just one lap at a time because you can't risk getting sore for the next day.
 
You can:

1. Get a good night's sleep.
2. Wear the lightest pair of running shoes you can find, without socks. Hopefully, the shoes are well worn and comfy.(Use some light grease on your feet to avoid a bad blister)
3. Drink three cups of coffee 45 minutes before the run.
4. Get a good warmup of at least 10 minutes of easy running.
5. Plan your race around running a 5:30, with even splits. So, that would be about 1:22 quarters. You will naturally go out too fast, so hold to the 1:22 pace the first lap of the track. Carefully monitor your first split. If it's sub 1:20, back off just slightly. After the second lap, you should be around 2:44 or so. If so, you are home baby because you can finish the last 800 in 3:15 and still make it. Kapish?

Good luck.

-Robert
 
just run the mile and its only by 12 secs, but as advice whihc works for me is dont overeat or overload on water for these few days, so ur body wont feel full, make your body feel light, thats how it works for me like one week im running a 8:30, then the next im running an 8:12
 
Light strides the day before. Just to keep loose - don't make them hard. About 15 mins before the race do a light jog and some more strides. This shoudl all finish about 5 mins before the race.

Go for even splits and then thrash the last lap. Remember, in the mile, there is no such thing as time in the bank if you go off too quickly.

To help your pacing take splits every 100m for the first 400m and do not go off too fast. Or have a friend call them out every 100m.

Good luck.
 
Is this track tryouts or tennis tryouts? Why any coach would solely base his team on who can run a mile faster... whatever.

Sorry for that off topic remark but I had to put that in. :oops:
 
Our coach doesn't cut anyone, he just wants us fit.

As for my times each lap, I went 1:20, 2:50, 3:31, 6:12. I overestimated my speed on the fourth lap as you can see and fell apart.

I might try and borrow my friends 4 ounce nike airs. Kinda small, but if I don't wear socks they might fit.
 
dave333 said:
Our coach doesn't cut anyone, he just wants us fit.

As for my times each lap, I went 1:20, 2:50, 3:31, 6:12. I overestimated my speed on the fourth lap as you can see and fell apart.

I might try and borrow my friends 4 ounce nike airs. Kinda small, but if I don't wear socks they might fit.
Click to expand...


How can you do that to your friend?
 
Ok, whatever that means, I don't really want to know. At this stage you should visualize breaking 6 minutes (seriously) then why not go buy a pair of distance spkes...they will give you a big mental boost, if you just wear them once (for just under six minutes) you could probably return them no problem....
 
If you had more time, I would say to get on a treadmill and set it for around 5:30 and that way you are forced to do it and can't slow down even if you want to. Then when you have to control your own pace on a real track, it will be easier to stay under the 6 minute mark. I don't think this will work with 2 days before your next run.
 
raiden031 said:
If you had more time, I would say to get on a treadmill and set it for around 5:30 and that way you are forced to do it and can't slow down even if you want to. Then when you have to control your own pace on a real track, it will be easier to stay under the 6 minute mark. I don't think this will work with 2 days before your next run.
Click to expand...

Unfortunately the two don't correlate with each other at all.
 
dave333 said:
Our coach doesn't cut anyone, he just wants us fit.

As for my times each lap, I went 1:20, 2:50, 3:31, 6:12. I overestimated my speed on the fourth lap as you can see and fell apart.

I might try and borrow my friends 4 ounce nike airs. Kinda small, but if I don't wear socks they might fit.
Click to expand...

If you know a guy on the track team, borrow his track shoes. They weigh about 8 oz or so, depending on size. That's about a 50% reduction in weight. You don't need socks for such a short race, but try the shoes briefly before the race to be sure. Bring a second pair of shoes just in case the ones you borrow don't work. By the way, if it's a composite track surface, you CAN run barefooted. I ran track barefooted until I was 12 and we were running on cinder tracks. I won a lot of races as a kid with that slight advantage. :)

Don't forget to warmup good before the race. At least 10 minutes of easy jogging, preferably with your heavy shoes. Then change shoes for the race.

If you tolerate the coffee, it's a good way to get some ultra focus and a tad bit more energy. Caffeine for such short races only helps MENTALLY, but when you must HAMMER intensely for a short period, a little caffeine can help. You might buy some No-Doz and take ONE an hour to 45 minutes before the race.

Good luck and let us know how it goes. Twelve seconds is a huge amount of time to drop in the mile, but if you run a smart race you can do it.

-Robert
 
raiden031 said:
Why doesn't a treadmill help you increase your pace on a track?
Click to expand...

He means the speeds don't correlate well. Plus, running on a treadmill is easier. Treadmills in gyms are serviced too infrequently and are not calibrated accurately. I have a Polar RS800sd and it's calibrated to within about .05 of a mile. Every time I run on a treadmill, the treadmill always says I run farther than my watch.

-Robert
 
chess9 said:
He means the speeds don't correlate well. Plus, running on a treadmill is easier. Treadmills in gyms are serviced too infrequently and are not calibrated accurately. I have a Polar RS800sd and it's calibrated to within about .05 of a mile. Every time I run on a treadmill, the treadmill always says I run farther than my watch.

-Robert
Click to expand...

Also, there is a fundamental difference between the two methods of running.

On a track you are creating your own speed by pushing forwards when you run whereas a treadmill is doing it for you and all you are having to do is push up and create air.

(Aside: There is a technique to run fast times on treadmills over shorter distances whereby you try and minimise your stride rate and spend as much airtime as possible while the treadmill moves under you).

Treadmills replicate the aerobic elements of running but aren't a good fit kinetically to running technique and therefore don't help with pacing.
 
chess9 said:
He means the speeds don't correlate well. Plus, running on a treadmill is easier. Treadmills in gyms are serviced too infrequently and are not calibrated accurately. I have a Polar RS800sd and it's calibrated to within about .05 of a mile. Every time I run on a treadmill, the treadmill always says I run farther than my watch.

-Robert
Click to expand...

Thats why I say to run at 5:30, to take into account some error. Plus I typically put the treadmill on a bit of an incline (2-3%) to make it even harder. I figure if my body is used to working that hard when running a mile, then it will be easier to maintain a fast pace when on a track. But if a 6 minute mile on a treadmill is a 7 minute mile on a track, so be it.
 
raiden031 said:
Thats why I say to run at 5:30, to take into account some error. Plus I typically put the treadmill on a bit of an incline (2-3%) to make it even harder. I figure if my body is used to working that hard when running a mile, then it will be easier to maintain a fast pace when on a track. But if a 6 minute mile on a treadmill is a 7 minute mile on a track, so be it.
Click to expand...


Again, that is more of a aerobic subsititute than a kinetic one. Not sure if you read my post or whether we cross posted.
 
Chess I miss my old waffle racers. You just felt fast when you switch from your training shoes. I don't know if you guys agree, but I Felt faster with race shoes on than bare foot.
 
raiden031 said:
Thats why I say to run at 5:30, to take into account some error. Plus I typically put the treadmill on a bit of an incline (2-3%) to make it even harder. I figure if my body is used to working that hard when running a mile, then it will be easier to maintain a fast pace when on a track. But if a 6 minute mile on a treadmill is a 7 minute mile on a track, so be it.
Click to expand...

It's not that bad, but you've got the right idea.

-Robert
 
richw76 said:
Chess I miss my old waffle racers. You just felt fast when you switch from your training shoes. I don't know if you guys agree, but I Felt faster with race shoes on than bare foot.
Click to expand...

I think racing shoes are faster than bare feet today. It's mainly because we've changed our biomechanics from years of wearing shoes with a heavily padded heel, I SUSPECT <but don't know>. I was running bare foot from age 6-12, back in the dark ages before high tech shoes were invented. I didn't get real track shoes until 9th grade, I believe, and they were just leather shoes with spikes.

This is an interesting topic, however. I'd love to hear a foot guy opine on this one.

-Robert
 
Moz said:
Also, there is a fundamental difference between the two methods of running.

On a track you are creating your own speed by pushing forwards when you run whereas a treadmill is doing it for you and all you are having to do is push up and create air.

(Aside: There is a technique to run fast times on treadmills over shorter distances whereby you try and minimise your stride rate and spend as much airtime as possible while the treadmill moves under you).

Treadmills replicate the aerobic elements of running but aren't a good fit kinetically to running technique and therefore don't help with pacing.
Click to expand...

LOL, Was doing incline intervals at 12mph and people were looking at me like in awe, and I was like "What is the big deal? It is a treadmill, I have long legs, all I have to do is stride."

J
 
richw76 said:
Chess I miss my old waffle racers. You just felt fast when you switch from your training shoes. I don't know if you guys agree, but I Felt faster with race shoes on than bare foot.
Click to expand...

I can assure you that during my running days I was NOT fast. But man, there was nothing like the feeling you get when you put those spikes on. Felt like a lightning bolt in a bottle. Right until people started zipping past me.

J
 
J011yroger said:
I can assure you that during my running days I was NOT fast. But man, there was nothing like the feeling you get when you put those spikes on. Felt like a lightning bolt in a bottle. Right until people started zipping past me.

J
Click to expand...

Are you 6'3? If you are, I don't want to play you at Alley Pond anymore.
 
Rickson said:
Are you 6'3? If you are, I don't want to play you at Alley Pond anymore.
Click to expand...

Yea, I am somewhere around 6'3". But I am a spindly mofo. Didn't you see my pics?

Dude don't be making this out to be the grudge match of the century, I just wanna meet up, bs a little, hit it around a bit, and keep an eye out for cute girls. Not like I want to play an official match or anything.

We are just two legendary posters, who live too close to each other not to meet up.

If I can help you out with some stuff, like your second serve, it would be silly of you not to take advantage of it.

J
 
J011yroger said:
Yea, I am somewhere around 6'3". But I am a spindly mofo. Didn't you see my pics?

Dude don't be making this out to be the grudge match of the century, I just wanna meet up, bs a little, hit it around a bit, and keep an eye out for cute girls. Not like I want to play an official match or anything.

We are just two legendary posters, who live too close to each other not to meet up.

If I can help you out with some stuff, like your second serve, it would be silly of you not to take advantage of it.

J
Click to expand...

I was messing with you, but your height advantage is gonna be a tough one for me to overcome. I'm game for anything, what the hell.
 
dave333 said:
Our coach doesn't cut anyone, he just wants us fit.

As for my times each lap, I went 1:20, 2:50, 3:31, 6:12. I overestimated my speed on the fourth lap as you can see and fell apart.

I might try and borrow my friends 4 ounce nike airs. Kinda small, but if I don't wear socks they might fit.
Click to expand...

er.. i'm gonig to assume you mean 4:31 .. if you ran the third lap in 41 seconds it would be a world record! and doing it after two previous laps would be inhuman.

12 seconds isn't that much but sometimes you just come up against the wall where each second seems to take an infinite amount of effort.

learn to serve at 100mph i think that'd impress him more.
 
p3z said:
er.. i'm gonig to assume you mean 4:31 .. if you ran the third lap in 41 seconds it would be a world record! and doing it after two previous laps would be inhuman.

12 seconds isn't that much but sometimes you just come up against the wall where each second seems to take an infinite amount of effort.

learn to serve at 100mph i think that'd impress him more.
Click to expand...

Actually, his 50 meter or 100 meter time might make more sense, although one also needs some endurance in those high school matches.

-Robert
 
I didn't do it today, it rained. So I went to two of the courts at the local racquet club indoors.

Running it tomorrow though.
 
Did it, got a 5:57 on my watch. Switched to an older, lighter running shoe, got out the really short, short shorts from track.

Could have done it faster, since there was some crazy wind on the straightaways. The person who I thought would be my rabbit ended up slowing down in the 2nd lap and we were getting behind pacing wise, so I went in front and finished sprinting with tons of energy. A lot easier than I thought, I bet I could have gone another couple laps at that pace.
 
dave333 said:
Did it, got a 5:57 on my watch. Switched to an older, lighter running shoe, got out the really short, short shorts from track.

Could have done it faster, since there was some crazy wind on the straightaways. The person who I thought would be my rabbit ended up slowing down in the 2nd lap and we were getting behind pacing wise, so I went in front and finished sprinting with tons of energy. A lot easier than I thought, I bet I could have gone another couple laps at that pace.
Click to expand...

Good for you. Was it a personal best?
 
dave333 said:
Did it, got a 5:57 on my watch. Switched to an older, lighter running shoe, got out the really short, short shorts from track.

Could have done it faster, since there was some crazy wind on the straightaways. The person who I thought would be my rabbit ended up slowing down in the 2nd lap and we were getting behind pacing wise, so I went in front and finished sprinting with tons of energy. A lot easier than I thought, I bet I could have gone another couple laps at that pace.
Click to expand...


Brilliant, mate!! We are all very happy for you. Preparation meeting opportunity = success. :)


-Robert
 
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