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Runnerup
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Joined: 02 May 2005
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 Posted: Mon May 02, 2005 7:14 pm Post subject: 1 mile tips |
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| I'm 14 years old and my best mile time is 5:52. I wanna get lower than 5:30 this year at school. Can anyone fill me in with some 1 mile tips? i run the 4x800 and a one way mile run. Fill me in plz! |
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Indeurr
Olympic Medalist
Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202
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| Posted: Tue May 03, 2005 8:01 am Post subject: Re: 1 mile tips |
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| Runnerup wrote: | | I'm 14 years old and my best mile time is 5:52. I wanna get lower than 5:30 this year at school. Can anyone fill me in with some 1 mile tips? I run the 4x800 and a one way mile run. Fill me in plz! |
Your time is great.
Mile is a long distance run. It is not 800 m run. It is not a sprint. 800 m may be approached as a sprint (it is more of a sprint), just pure middle distance, or in the worse case scenario as a fastest long distance. To run a mile successfully, you must know how to sprint. However, you shall focus on the long distance workout. You do need a base of mileage. You should do some long distance runs like 6 to 14 miles. You should do the 800--meter intervals, but begin early in the season with 6 x 800 meters (two sets of 3 x 800 meters), and slowly drop down to just two 800--meter--interval runs by the time of the competitive period.
You have to understand that there are different periods during a year based on the periodozation principal: the general preparation period, the specific preparation period, the precompetitive preparation period, the competitive period, and the peaking period (in the case of the pros that would be the Olympics).
NOTA BENE: You must try to find out what is your natural best distance. You may not be a mile runner after all. You may be better predisposed for sprints (race or ancestry shall not discourage you), or marathon, or hurdles, or steeple chase, or pole vault -- you shall not limit yourself at such a young age, but try to find out soon, not to waist the effort.
To learn how to sprint, try to practice with 100 m or 200 m specialists.
First of all, find out about a good coach in your area, and join the team.
dekolak@yahoo.com, kolakows@pegasus.rutgers.edu
Known also as:
Drago
Hornet
Scooter 69 -- number of a vehicle
Kolaczek (in Bialystok, Poland)
Rahiim or R_Kolakowski in www.iaaf.org for a/forums
Indeurr in www.run-down.com for a/forums
And, if they still exist, as pecunia in www.run0.com fo a/forums.
USATF-NJ, member
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping
Last edited by Indeurr on Fri May 13, 2005 7:12 pm; edited 3 times in total |
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Runnerup
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Joined: 02 May 2005
Posts: 3
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| Posted: Tue May 03, 2005 4:42 pm Post subject: |
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| My mile time stinks! And i am a miler. I just need help with sprinting. Any tips for when to sprint on the 4x800? |
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Indeurr
Olympic Medalist
Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202
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| Posted: Tue May 03, 2005 9:50 pm Post subject: |
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| Runnerup wrote: | | My mile time stinks! And i am a miler. I just need help with sprinting. Any tips for when to sprint on the 4x800? |
___You want to learn how to sprint: join the dashers during their practice for the change; try to do some sprint drills. The drills will help you a lot.
___Enter or join unofficial or official competition over the 100, 200, and 400 meters. Today, I did try to defeat a girls' junior high school relays: I ran under 50 seconds, and under 54 seconds 300 meters; and later, 400 meters under 73 seconds, and 600 meters under 2:21 or 141 seconds.
___I would like you to run faster but pay attention to the way that I did run 400 meters:
___--1st segment of 100 meters in under 16 seconds,
___--2nd segment of 200 meters in under 39 seconds or each 100 in about 18.5 seconds,
___--3d segment of 100 meters in under 18 seconds.
___My second segment's second 100 meters or the third 100 meters was little too slow, but overall, I did well. I did experience only a little rigor mortis at the end.
___You shall try 15:00 minutes' runs (as far as possible), and 4:00 minutes' as fast as possible drills.
Robert Kolakowski
Of Elizabeth, New Jersey, 07206,
908-906-3354
dekolak@yahoo.com, kolakows@pegasus.rutgers.edu
Known also as:
Drago Hornet
Scooter 69 -- number of a vehicle
Kolaczek (in Bialystok, Poland)
Rahiim in www.iaaf.org fora/forums USATF-NJ, member
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Runnerup
Lurker
Joined: 02 May 2005
Posts: 3
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| Posted: Thu May 12, 2005 7:30 pm Post subject: |
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| Thx, i'll do my best! |
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Indeurr
Olympic Medalist
Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202
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| Posted: Fri May 13, 2005 7:17 pm Post subject: |
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| Runnerup wrote: | | Thx, i'll do my best! |
First, try to practice with 100 m and/or 200 m specialists and do not be intimidated.
Second, after you learn the basics of dashes, try to practice with the 400 m specialists.
Third, after you learn how to overcome the rigor mortis in 400 m, try to do the same for 800 meters.
Next, get back to your mile workouts, unless you succeed at any of the before--mentioned distances.
dekolak@yahoo.com,
Known also as: Drago Hornet
Scooter 69 -- number of a vehicle
Kolaczek (in Bialystok, Poland)
Rahiim or R_Kolakowski in www.iaaf.org fora/forums
USATF-NJ, member,
908-558-7487
908-903-3354
For the obscurant crowd:
fora is the Latin or older English (until about the 1950's) form of foras
For reference please ask Rush Limbough
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping |
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Angelo Z
World Class
Joined: 11 Aug 2007
Posts: 1159
Location: LA, California
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| Posted: Sat Sep 15, 2007 9:46 am Post subject: Re: 1 mile tips |
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| Indeurr wrote: | | Runnerup wrote: | | I'm 14 years old and my best mile time is 5:52. I wanna get lower than 5:30 this year at school. Can anyone fill me in with some 1 mile tips? I run the 4x800 and a one way mile run. Fill me in plz! |
Your time is great.
Mile is a long distance run. It is not 800 m run. It is not a sprint. 800 m may be approached as a sprint (it is more of a sprint), just pure middle distance, or in the worse case scenario as a fastest long distance. To run a mile successfully, you must know how to sprint. However, you shall focus on the long distance workout. You do need a base of mileage. You should do some long distance runs like 6 to 14 miles. You should do the 800--meter intervals, but begin early in the season with 6 x 800 meters (two sets of 3 x 800 meters), and slowly drop down to just two 800--meter--interval runs by the time of the competitive period.
You have to understand that there are different periods during a year based on the periodozation principal: the general preparation period, the specific preparation period, the precompetitive preparation period, the competitive period, and the peaking period (in the case of the pros that would be the Olympics).
NOTA BENE: You must try to find out what is your natural best distance. You may not be a mile runner after all. You may be better predisposed for sprints (race or ancestry shall not discourage you), or marathon, or hurdles, or steeple chase, or pole vault -- you shall not limit yourself at such a young age, but try to find out soon, not to waist the effort.
To learn how to sprint, try to practice with 100 m or 200 m specialists.
First of all, find out about a good coach in your area, and join the team.
dekolak@yahoo.com, kolakows@pegasus.rutgers.edu
Known also as:
Drago
Hornet
Scooter 69 -- number of a vehicle
Kolaczek (in Bialystok, Poland)
Rahiim or R_Kolakowski in www.iaaf.org for a/forums
Indeurr in www.run-down.com for a/forums
And, if they still exist, as pecunia in www.run0.com fo a/forums.
USATF-NJ, member
|
Dan said you do not get any quality with over the distance runs of 14 miles to lower the mile time. I myself checked Brianmac's website and he said that any workout longer than 30 minutes is for aerobic capacity (how much more endurance one can handle at very slow speed) The mile is exactly half anaerobic, and half aerobic, he expressed this in percents for other distances too such as the 5k.
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥
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christhebig
Water Boy
Joined: 13 Sep 2007
Posts: 11
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| Posted: Fri Sep 21, 2007 9:46 am Post subject: |
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the best way to train for a mile is to build up your indurance like start out doing 2 mile then every 2 week up your miles by a mile. every sat. do a timed mile to see your improvment. but the best way to run the race is to go out strong your first lap (not to fast not to slow) then you just hold strong your second lap but your third has to be fast if not your fastest lap the key to this race is the third lap you have to push it, then all you have left is your last lap and you give it all, your addrenaline will take over for the last lap.
 
remember the key to the race is th third lap[/color][/code][/quote] |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Fri Sep 21, 2007 9:59 am Post subject: |
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The third lap is rarely, if ever, the fastest. The effort should be high, but holding even is about the best you can hope for in an optimal race.
Dan
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Angelo Z
World Class
Joined: 11 Aug 2007
Posts: 1159
Location: LA, California
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| Posted: Fri Sep 21, 2007 5:59 pm Post subject: |
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Yes, after watching the world record mile with Hicham El Guerrouj on youtube video, when Hicham and the other 2 pace makers next to him got to the third lap, the sports "talker" in the back ground clearly said "this is the 3rd lap, if they want to take away Nourredine Morceli's mile record they must not give up, this is the lap where most runners give up in." In addition to what you said Dan, I calculated their pace and is as follows:
first lap-56 seconds
second lap-55 seconds
third lap-55 seconds
fourth lap-55 seconds.
Total:3:43
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥
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christhebig
Water Boy
Joined: 13 Sep 2007
Posts: 11
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| Posted: Wed Oct 03, 2007 9:26 am Post subject: |
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| Quote: | | The third lap is rarely, if ever, the fastest. The effort should be high, but holding even is about the best you can hope for in an optimal race. |
How would you know DAN are you some world class runner you probley some old man who never runs just talks crap to people who know what there talking about
I was allways taught that the third lap is one of your fastest maybe not your fasstest but fast
plus the fourth lap just come to you off what ever you have left any way |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Wed Oct 03, 2007 10:02 am Post subject: |
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Wow, how can I argue with that insight? 
Dan
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Angelo Z
World Class
Joined: 11 Aug 2007
Posts: 1159
Location: LA, California
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| Posted: Wed Oct 03, 2007 10:26 am Post subject: |
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| christhebig wrote: | | Quote: | | The third lap is rarely, if ever, the fastest. The effort should be high, but holding even is about the best you can hope for in an optimal race. |
How would you know DAN are you some world class runner you probley some old man who never runs just talks crap to people who know what there talking about
I was allways taught that the third lap is one of your fastest maybe not your fasstest but fast
plus the fourth lap just come to you off what ever you have left any way |
Random. Chris you idiot, this website has highly experienced coaches/runners who talk on these forums, the forums don't need a teen with a big attitude. The people on these forums are experts, and know more about the sport than the fat, one-college-degree gym teachers at your school.
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥
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christhebig
Water Boy
Joined: 13 Sep 2007
Posts: 11
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| Posted: Tue Oct 09, 2007 9:27 am Post subject: |
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| and you dont have to call me an idiot who ever the f you are |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Tue Oct 09, 2007 9:33 am Post subject: |
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[posts deleted]
Chris, one more immature post like that and you will be permanently banned from the forums. Please try to treat others with a bit of respect.
Dan
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