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decrease 2-mi time
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cessnaking370
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PostPosted: Tue Mar 07, 2006 3:56 pm    Post subject: decrease 2-mi time Reply with quote

I am in the Army currently serving in Afghanistan. Almost a year ago, i was running a 1530 2-mi, after pushups and situps. This past october i had surgery and was not able to begin running until this past janurary. Two weeks after i could begin to run again i took a pt test just to see where i was at. 1657 after running 2 times since i could start running again. Now i am in afghanistan and trying to bring my time down. I started at about 1800 two mile because the altitude was killing me, but now almost a month later, i am consistently running 1650-1700. I cant seem break this plane. Any advice on training that could help get down to my ultimate goal, which is 1400, but for now i would be happy with a 1545-1600. I know that i am not eating like i was in the states or getting as much rest, i am sure that this is playing into the factor but i dont think that it is restricting me to the point that i couldnt reach my goal. Also is it better to run right when i wake up, or towards the end of my day? Thanks for any/all advice....Wes
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Dan
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PostPosted: Tue Mar 07, 2006 6:42 pm    Post subject: Reply with quote

What are you doing right now for training, other than the periodic 2 mile trials?

Dan
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cessnaking370
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PostPosted: Wed Mar 08, 2006 1:44 am    Post subject: Reply with quote

nothing else right now, but i have really only been back into it for almost 2 months. I want to get into a program that is going to take me to a level that i wasnt even at before i had surgery. I have done more weight training and lifting in the past but now have a program more designed to maintain and tone rather than add mass. I really want to get into a great running program to build as fast 2 mile time but i dont have the knowledge or experience to do that.
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Dan
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PostPosted: Wed Mar 08, 2006 8:56 am    Post subject: Reply with quote

Well, there's your answer. If you were training to bench press 250 lbs (one rep max), would you get there by doing one rep at 175 lbs every once in a while? Of course not. There's no regularity and no volume to counter the lower intensity, so you'll never get anywhere. But that's exactly what you're doing with your running training. You need to up the volume and/or drastically raise the intensity.

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cessnaking370
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PostPosted: Wed Mar 08, 2006 1:01 pm    Post subject: Reply with quote

Well what i am planning to start doing is something along the lines of doing the 2 mile and then another mile or 2 of sprints...i mean i dont really know what i can do to bring the time down, like i said i dont have the experience or knowledge to do so, so any advice you can give would be taken straight to heart.
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Dan
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PostPosted: Wed Mar 08, 2006 1:19 pm    Post subject: Reply with quote

I think you'll see the best improvement by getting the steady run mileage up. If you want to run 2 miles hard, you need to at the very least be able to run 3-4 miles comfortably. Go as long as you can continuously, and just keep adding to it as you grow accustomed. You'll be busting out 5-6 milers before you know it. Once you can run 5-6 miles, then you can start thinking about dropping the training pace down to get the needed intensity for the 2 miler.

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Micah Ward
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PostPosted: Tue Mar 14, 2006 2:23 pm    Post subject: Reply with quote

Dan is right about upping the mileage. My experience has taught me that I race about 80-90 seconds per mile faster than my average training run. Try to build up to 5 runs a week with each one 4-5 miles in length and about 9:00 pace. Twice a week throw in 6X60 second surges during your runs just to get your legs used to the faster turnover. Then try a 2 mile time trial and see what happens. I would bet you will be pleasantly surprised.
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PostPosted: Wed Mar 15, 2006 8:35 am    Post subject: Reply with quote

I just got to a new place, and already messed up on my push--ups, age--group wise, and my run was not up to my personal standard: 15:49 -- well too slow.
I have to get back in shape and promptly because my main near-future even will come early next month, and if I mess that one up, I will be messed up.
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PostPosted: Fri Mar 24, 2006 12:54 am    Post subject: Reply with quote

My personal goal for 2 miles is to run under 14--teen minutes. I hope to achieve it by the end of the year. What are your goals?
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PostPosted: Fri Mar 24, 2006 1:01 am    Post subject: Reply with quote

I hope that my stepdaughter will try to exercise (e.g., run). She needs to work on her core stability, but her arms are really strong (she can do about 15 to 20 chin--ups with no preparation). I know that because of asthma--like condition she is unable to go hard for over 1 K, but she should be able to run for fun, and possibly even kick some behinds in an amateur competition over half--a--mile or a shorter distance.
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PostPosted: Sat Mar 25, 2006 5:08 am    Post subject: Reply with quote

When a person runs 2—miles: two systems are strained: lactic and aerobic. Most people do only train the aerobic system, and thus make a little progress, but running becomes much easier. Their times stay nearly the same, but they feel like they could run another 2 miles because the way you train is the way that you perform.
4, and 6 mile runs do help with a 2 mile time, but only as a base runs – they do not make you faster, but they make it much easier.
Here, I would like to ask you to help me with two things:
-1) so—called lactic threshold exercise,
-2) from a totally different barrel, and beside the subject: hip flexor exercises.
Do any of you know of proven exercises?
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Last edited by Indeurr on Fri Aug 11, 2006 5:59 am; edited 1 time in total
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PostPosted: Sat Mar 25, 2006 5:19 am    Post subject: Reply with quote

This is what I have found and coppied at:

http://www.brianmac.demon.co.uk/lactic.htm
"(...)
Improving your Lactate Threshold
The aim is to saturate the muscles in lactic acid which will educate the body's buffering mechanism (alkaline) to deal with it more effectively. The accumulation of lactate in working skeletal muscles is associated with fatigue of this system after 50 to 60 seconds of maximal effort. Sessions should comprise of one to five reps (depends on the athlete's ability) with near to full recovery.

Training continuously at about 85 to 90% of your maximum heart rate for 20 to 25 minutes will improve your LT.

A session should be conducted once a week and commence eight weeks before a major competition. This will help the muscle cells retain their alkaline buffering ability. Improving your LT will also improve your tlimvVO2max.

Lactate Tolerance Training Sessions
The following table identifies some possible training sessions that can be used to improve your lactate tolerance:

Distance Pace Recovery Reps
150 metres 400 metres 90 seconds 3 x 3
300 metres 800 metres 2 minutes 6
150 metres 800 metres 45 seconds 12
150 metres 800 metres 20 seconds 2 x 4
300 metres 1000 metres 90 seconds 9

(...)

"(...)0.3 grms of sodium bicarbonate per kg body weight approximately one to two hours before the time trial.(...)""
Well does not baking soda rock!!!

source: http://www.brianmac.demon.co.uk/lactic.htm
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PostPosted: Sat Mar 25, 2006 5:25 am    Post subject: Reply with quote

I got two tests as an answer from the same web site, but I will try to use them to improve my hip flexors.
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PostPosted: Mon Mar 27, 2006 1:07 am    Post subject: Running down and up a "hill," and for the last 5 m Reply with quote

Running down and up a "hill," and for the last 5 minutes on a "flat," I ran 1mile in under 7 minutes on a tread mill, yesterday. My goal is to run 2 miles under or about 14 minutes, make 43 push ups, and 53 sit ups, by the next AFPT.
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PostPosted: Mon Sep 04, 2006 2:09 am    Post subject: Reply with quote

After being unable to cross the 14 minutes flat for 2 miles, on Friday, I did indeed ran positive splits on a treadmill to finish in 13:45 after crossing the 1st mile in 6:38. I have run a lot of long distance speed and near-dash intervals on the treadmill in preparation. I should start running the modified Yasso’800 for 5 K. I do believe that modified Yasso does work because each time the body uses next faster system for speed.
Explanation (simplified: ask Paul for details):

Systems:
1. Alactic Pathways (dualis--): pure stored in the cells energy from a few seconds to several seconds:
Acceleration dashes (up to 60 meters) – explosive effort ability – trough dashes to extended dashes and dash—like middle distance (1000 m at most).
2. Lactic Pathways: from the end of 400 m till 10 K, and beyond.
3. Aerobic Pathways: from, in the most minuscule way, 400 m up to 50 K.
4. Reused Lactic Acid as ‘food’ Pathway: from 50 K till 1000 miles and over.

However, the way you apply it to shorter distances than marathon is different:
Let say that I want to run 5 K in 21:00 minutes – to get my modified Yasso, I would have to aim at the 42:00 minutes time for 10 K, and run my 200—meter intervals in 42 seconds with walk/jog breaks of 100 m covered in 42 seconds.
Yasso modified:
40 K (or marathon which is 42 K/26 M): 10 x 800 m
20 K: 10 x 800 m
10 K: 10 x 400 m
05 K: 10 x 200 m
2.5 K or 2 miles etc.: 10 x 100 m
let say that I do want to run 2.5 K or 2 miles at the 20:00 minutes 5--K pace, I would have to run each 100 m in 20 seconds flat with 20 seconds walk/jog breaks
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