Erik’s Blog: Board Shorts and Business Suits

OK, so I admit, I’ve started to rock a little bit of a tire around the mid section. Nothing big, but noticeable none-the-less.

To try and get in shape in time for my wedding (which is in Hawaii, friends coming out, and I should really look like I actually play out here rather than work on my computer all day long) I’ve decided to cut calories and increase activity. The only problem is, I get way too hungry.

I’m trying and trying, but once 9 pm rolls around, I’m starving! I snack a little, not excessively, as a I used to but I’m still not cutting out as many calories as I’ve wanted to.

That’s when someone in my office, who noticed my disgruntledness (good word) at the candy jar, handed me over this great article from Newsweek titled Filling up with Less. It’s about a little known “diet” called volumetrics.

Volumetrics is essentially watching the amount of calories you take while still remaining full (or as they call it many times in the article, satiated. You eat foods that are not necessarily lower in calories but have higher densities usually as a result from more water in the food. This is called their energy density.

Energy Density = Calories Per Serving / Grams Per Serving

You want to eat foods that have an energy density of less than 1. Foods with energy densities between 1 and 2 are OK but should be limited and over 2, forget about it.

OK, so here we go, time to start eating many more fruits and veggies and get rid of that extra ring around the belly.

Well I finally joined the millions upon millions of American who belong to a fitness club. Let’s just hope I don’t join them in their quest to not use the membership.

Here in Hawaii we have quite a few 24 Hour Fitness clubs, which has recently taken over Bally’s as teh number 1 grossing club in America. I have been reluctant to join because I always had full access to weights and cardio machines in high school and college. Those come with tuition. I never wanted to spend the money to go and workout. Plus I could always do push-ups and sit-ups and go for a run.

As of late I have been working on getting back into shape running and biking as much as my motivation will take me. This past month it has literally rained every single day making my motivation not very high for me going outside and running. I must say though. I have had quite a few runs and rides in the rain, in my defense. My fiance on the other hand is able to go to 24 Hour whenever she likes and lift weights or use their cardio machines, not worrying what the weather is like outside.

Next, looking at what my physique or lack there of has become over the past few years is not fun, so I also decided I needed to lift weights again. Saying is one thing and doing is another. Therefor, I finally figured that if I spent the money on a membership it would force myself to use it. That and I enjoy getting into a lifting routine and have been missing that aspect of working out for quite some time, almost 3 years. This was the final push for me getting the membership. I know a lot of people use this as their reason and then never use it but I hope that spending money I dont’ really have will be motivation enough.

We’ll see how it goes but I think it will be a good addition to the things I am already doing and allow me to get back into the shape that I once was in and hopefully surpass it.

Have you been looking for training tips to break the 6 minute mile? Well you’ve come to the right place. I have trained for competition in the mile for about 7 years total, in 7th grade I began and broke 6 minutes in 8th. Through high school I ran, training for running just during the 3 months that is track season. I was able to get my times down to the low 4:20’s and owe most of that to coaching and training.

Within this post I am going to outline a basic training schedule so you will be able to run a 6 minute mile, or faster. There are also some milestones you should reach along the way, and some guidelines to tell you if you are ready to run below 6 minutes. I would like to start out by giving a warning: IF YOU HAVEN”T BEEN ACTIVE AT ALL FOR THE PAST 5 MONTHS JUMPING INTO TRAINING FOR A FAST MILE WILL ONLY HURT YOU.

Now on the other hand if you have been active and what I mean by this is getting your heart rate up, and more importantly allowing your legs joints and muscles to see similar impact that they will see in running; such as running, basketball, soccer, some biking, etc, then you should be OK. I just want to point out that you should consult a doctor before you start any training.

Now on to training. If you have been running and want to get your time down the following training routines should help you out. I have split it up into a 13 weeks with milestones. If you reach the milestones earlier you can feel free to jump ahead to the next portion of training but I recommend, for your long term running health, stick with the time line.

Three things you want to keep track of: 1. Total Mileage, 2. Long Run Pace, 3. How your legs feel. You want to keep your total mileage up at first and taper down when it comes to race time, knowing what you ran is a good way to do this. Your longer runs, on your so called days off, shouldn’t always be at the same pace. These runs are what we will use as indicators for how you are progressing. Lastly, if you don’t keep track of how your legs feel how will you know how to back off so you don’t get injured?

Base Building

If you’ve been running more than 20 miles a week you can skip to Week 3

Week 1

Non-runner: Start out slow, run 3 times this week and run 1 to 3 miles. Just get used to it

Recreational runner: I assume you run 2 or 3 times a week already, or more. Continue this but keep track of your pace, what you ran for each mile. You should be running each mile in at least 8:00 to 8:30, that’s minutes and seconds. Run about 2-4 miles each run.

Progressed Runner: You probably are running 20 miles or more a week. Keep this up but make sure you are running faster than 8:30 pace.

I have found the slower I run the more pain it causes my joints. All that pounding, there was no momentum carrying my weight forward, it was all going into my knees, shins and ankles. Pick up the pace you’ll need to.

Week 2
Non-runner: If you’re hurting, as in shins and knees, consult a doctor or run less, this may take you a little longer, repeat week 1 either way.

Recreation runner: Repeat week 1 but add some strides at the end of two of your running days. Preferably on grass find a distance that is 50-150 yards and run at a fast pace taking long strides. Stop rest and run back. Do 5 of these this week.

Progressed Runner: Repeat week 1 as well and add some strides just like the recreational runner.

Week3
Non-runner: We are still building a base here but you should be up to at least 8 miles of running a week all at about 8:30 pace, maybe faster. Try doing strides, 50-150 yards on grassy surface, running at a fast pace, “striding” out your legs.

Recreational Runner: You’ve probably had an easy time with this and should be running 8 to 12 miles this week (or more). Try and bump your running up to 4 times this week, more if you can handle it. Do strides again, 5 times at the end of 3 runs.

Progressed runner: You’re probably running 5 times a week, just remember to keep the pace below 8 minutes per mile. Do strides 3 times this week.

Week 4 - This will be the last week of base building

Non-runner: You might have one or two more weeks of base building. If you haven’t been able to run at least 10 miles within a week all at below 8:30 pace go back to week 2 and follow through on the steps. Trust me you’ll be glad.

Recreational runner and Progressed runner: You both should be at about 12-20 miles a week, and each mile should be better than 8:30 pace. Finish off week four with the same amount as in week 3 as well as doing the same amount of strides. Take note of your legs and make sure to stop if you feel pain in the shins. Don’t go slower, you’re legs will be junk if you slow down your pace, trust me.

Get on the Track

Once you’ve got up to 10-20 miles per week of running at 8:30 or better pace you’ll need to find a route that is a half a mile long. I prefer a track but if you don’t have access to that look for a half mile loop on a trail, and then if you don’t have that go to a road (not the best for your legs). This is where you will begin really training to run a faster mile time. I will write this in week formats as above but assume you now know what pace is and mileage.

Warm-ups: Your warm-ups should start off slow (not slower than 8:30 pace) until you get loose, I suggest running for about 10 minutes. Remember to stretch.

Cool-down: Your cool-down time should be about 5-10 minutes, just get your legs back to resting. Remember to stretch.

Pace: You should run your workouts (800s, 400s, and 200s) all at the same pace. Check your watch at 200 meters or even 100 meters for each lap and make sure you are on pace for to complete the laps for the correct time.

Week 5

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Week 6

Repeat Week 1, you don’t want your legs being mad because you began to do some speed work. Just make sure you are doing your mileage at 8:30 pace or better.

Week 7

All runs this week should be run at 8 minute mile pace or better. If you aren’t used to it you may have difficulty the first 1 or 2 runs. But stick with it, you’ll get used to it.

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Week 8

Again all runs this week should be run at 8 minute mile pace or better. This week will probably be the hardest week for your track workout day. You should try and get the first two 800’s in the correct time. The remaining two you should of course work your hardest to get them in the correct time but if you slip don’t think it’s the end of the world. Just make sure you don’t slip below your pace from last week for your 800’s (5 seconds slower than this week.)

Next week we will go for one 800 at below 6 minute mile pace. You will have to push yourself so practice pushing yourself this week.

Runner

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Week 9

Keep going at 8 minute pace. This should be getting easy for you by now.

Non-Runners. Do one more week like week 7 but drop the 800 time to 3:20. For the other two go onto the following week 9 workouts.

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Week 10

You should now try for runs of 7:45 pace or better for everyone. If you can get to this point and you were able to complete last weeks 800 workout then you are on your way to running a 6 minute mile! That’s only 90 second quarters, therefore we will now throw into the mix a couple of 400 meter runs (400 yards if that’s easier for you, it’s close enough.) We’re going to throw in two workouts this week. It shouldn’t be too bad if you have been able to complete the mileage and pace as of yet. Almost there

Runner

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Week 11

Remember to keep running 7:45 pace for all your runs, if you can go faster then by all means go faster just don’t burn your body out. This week we will speed up our 400’s just a little more. For you non-runners you will finally run a pace faster than 6 minute mile pace. Push yourself to get there and you will reap the rewards soon.

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Begin The TAPER

Week 12

You’re very close now. The next two weeks we will do something called tapering. Your legs have been getting used to running a lot of miles at decent pace, building strength and speed. Now you will run less intense workouts and your legs will get energized for you to run that 6 minute mile or better.

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Week 13

The last week. Run at a decent pace for your regular runs. If you were finding it easy to run at 7:45 pace then keep it up. If that was a struggle don’t worry about slowing down this week, your legs will love you. Run a little less mileage this week and enjoy the rest. You should plan to run the mile over the weekend but if you can’t run a few miles such as Friday and Saturday the days leading up to the run. Do some extra strides if you need for some of the days leading up.

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The 6 Minute day and Pacing
There you have it, 13 weeks to a 6 minute mile. The day of the race you should go over your usual race routine. If you don’t have one treat it like a workout day. Warm up for about 10 minutes. Stretch, do some strides, stretch some more and then get ready to run! If you were able to finish all the workouts you should be able to easily run a 6 minute mile. If you are looking for pacing I will only mention that I like to use the pyramid ideal. Run your first and last lap the same but faster than your middle two laps which should be the same as each other. Take this for instance:

85 seconds - 95 seconds - 95 seconds - 85 seconds

When you get to the last 200 meters, kick, kick, kick. You will do it.

Good Luck,
Erik

Related Articles:
Intro to my Quest for 4 minutes
My Current Goals
The Power of Positive Thinking
Becoming Accountable
Surviving Cancer - My story

BUILDING A BASE

The first thing that anyone wanting to run a faster mile should do is build a good base. I have seen a lot of people unprepared injure themselves because they haven’t run enough miles prior to training. Pure miles can be a bit boring as I have just mentioned. but have patience. You need to build intensity in your runs before you can do any serious training. Especially if you haven’t been doing much in terms of athletics before beginning your quest.

No matter what your mile goal is you can start out with cross training. I have decided to take up tennis, go surfing, road biking and might jump into basketball as well to get back into the rigors of intense athletics. I don’t mean to suggest that everyone should go out and play as many sports as they can. If you want to do that you can start a blog with me and see how fast you can run yourself into the ground. Instead what I suggest is picking up one or two other sports that you also enjoy doing. These could be soccer and tennis, or swimming and hiking, or surfing and biking. Whatever they are just try for two other sports to keep your mind from becoming stagnant with running. Switching off running and tennis 3-2 times a week, can make for 5-6 days of exercise without the strain of a single sport. Try 2 other sports with running and you’ll be down to 2-3 days a week running getting the same cardiovascular exercise as with more.

To run a four minute mile you can still begin with this type of cross training at first but need to quickly phase it out in order to get used to intense training sessions. I am going to spend a few months with cross-training to get my legs used to movement again. They are still able to carry me fairly quickly but I will need a few days rest afterwards if I get too intense. With cross-training I can still go and surf the day after a long run, or go for a bike ride to loosen my legs.

Within about 6 months I want to have increased my weekly runs to 5 days a week at around 6:30 mile pace. I will still be enjoying other sports but my focus will be mainly on how it effects my running schedule. You should do likewise as your running will begin to get more and more stressful requiring more downtime from other sport form.

I still hope to keep my base building going for at least the first year. If you plan to make a real go at a great mile, say 4:15 or better you too should have a solid base of miles built. The intensity should have also increased to the point where each long run feels like a training run. If you plan on running a 6:00 mile and this is presumed to be your best you should still put in a solid 6-9 months of base building. Don’t underestimate it. Your results will be much greater than without, and the risk of injury much lower.

After 1 year of building a base I plan on continuing with the same intensity of mileage but with more track miles than without. The gradual increase in mileage and intensity in my base building should ease the transition into running intervals, repeats, and the like.

Whatever you are training for remember to start out slow and feel out where injuries might occur. Being cautious and building your strength is a key component to allowing for your athletics goals to be achieved.

Whether in high school, college, or a recreational runner chances are you want to go a little faster. Sprinters and distance runners are always looking to shave a few seconds off their time. I have been exposed to many methods to improve my speed and have seen great results from some and not so great results from others. Playing football, basketball, and running track in high school you could consider the training that I did a type of cross-training. Each sport required a different movement and each sport had its own way of improving that movement. In college I moved onto just training for middle distance and distance running but never forgot what cross-training did for my times.

Within this post I explain some of the methods that I have used to improve my speed for running a faster mile. I am currently training for the 4 minute mile and will need all the speed I can get. Therefore I will be using several of these methods to improve my speed, both maintaining speed and finishing speed (or kick.) Don’t worry, these tips can help you if your training to run a 5 minute mile, a 6 minute mile, or training to finish a marathon. We can all use a little speed at the end.

Maintaining speed throughout a race is mainly developed through increasing the intensity of whatever training you are doing. A great kick requires a combination of having enough in reserve along with having the fast twitch muscle fibers to burst to the finish.

Here are 3 quick tips to help you increase your finishing speed as a runner; middle distance or distance.

1. Finish Strong

The easiest thing that I have found to help build a finishing kick is to finish every distance training run by sprinting to the finish. Start anywhere from 75 to 200+ yards from where you think you are going to end and pick up the pace. Focus on your form and gradually increase your speed to a sprint. This will simulate a good kick at the end of a race and get your body used to finishing this way.

More than likely at the end of a long run your body is tired and your form has turned to mush. To help maintain your form focus in on these three things as you finish up with your sprint:

1. Good posture, torso upright and relaxed
2. Bring your knees up and extend your legs forward
3. Pump your arms forward and backward not side to side or on an angle to your body

Do this and you will be sure to increase your ability to finish a race with a sprinters kick.

2. Strides

Another easy thing to do after every other run is to do 100 meter strides. This not only stretches out your legs but helps improve turnover for those of you doing only distance work. Improving leg turnover speed will help you gain speed during and finishing a race.

To do these simply find any straight area that is roughly 100 meters long. If you run to and from a track you can run these on the straight aways. I suggest running the straights and then walking or jogging the turns. Once you have your area picked out just set up like you are going to begin a race and start your stride. Gradually build your speed until you are really striding out into a sprint. Make sure to stretch out your legs before and after and focus on those three form elements I mentioned in part 1.

3. Plyometrics and Cross-Training

A more intense way to train is to cross-train with plyometrics. Plyometrics can be a great way to increase speed for a sprinter or distance runner. What is plyometrics? Plyometrics is many forms of exercise that provide rapid movement to lengthen and shorten your muscles. This can be passing a medicine ball from side to side, using flexible bands to push or pull against an increased resistance, or even standing in one place and making quick vertical jumps. The following are the exercises I use when I am training for middle distance races (400 meter dash, 800, 1600, and 3200 meter run).

WARNING: These can be very intense exercises and cause injury if not properly warmed up and stretched. Also if you have any previous injuries or ailments I would suggest asking you doctor before you try them. If not, ease into them and enjoy the workout.

Rapid Leg Hops - Standing on both feet stand up straight and then bend only slightly at the knees. Now jump vertically about 2 to 4 inches off the ground. As soon as you land repeat this jump. They are kind of like you’re rapidly skipping rope without the rope. Start out doing this 25 times in a row. That we will consider one set. If possible try doing these on a soft surface like grass.

Standing Jumps - Stand with both feet shoulder width apart. Now squat down at the knees keeping your torso upright. When the backs of your knees are bent at about a 120 degree angle (your butt should be about 5 or 6 inches vertically above the plane of your knees) you jump up as high as you can. Reach up with your arms to give you more extension. When you land regain your balance and as your body naturally moves into the squatted position repeat the same jump. Start out with 10 of these which will equal 1 set. Be careful with this one, it can be tiring and cause a lot of strain on the legs and joints.

Single Leg Leaps - For this you will need either a sturdy chair, a bench, or something that can hold your weight and is about 1.5 to 2 feet off the ground. Start by placing one foot on the bench and the other on the ground. Now push off the bench with that foot and propel yourself directly up into the air. When your other foot clears the bench begin to bring that foot up and bend slightly at the knee. This foot should now come to rest on the bench while the foot that was originally there should be on the ground. Use the new foot that is on the bench to jump in the air again and get back to the position you started, using the same motion. This is one repetition, 10 of these should equal your first set.

Sample workout schedule, done 2 to 3 times a week. Adjust the amount up or down as your legs will allow.

	Rapid Hops	Standing Jumps	Single Leg Leaps
Week 1	2 X 25	1 X 10	1 X 10
Week 2	2 X 50	2 X 10	2 X 10
Week 3	4 X 50	2 X 15	1 X 15
Week 4	3 X 75	1 X 25	2 X 15
Week 5	4 X 100	2 X 20	2 X 20

Recap:
These are just a few examples of exercises that I do to increase my speed during a race. There are many more out there and you should find what works for you. I hope these help.