I have been doing CF for less than six months. Before I started, I had somewhat peaked as far as my cardio and weighlifting limits went. I have been working to get under a 7 minute-mile pace for over a year, and two days ago I friggin smoked it!
I am running the two-mile again this morning for my PT test, I would like to run a sub-12:00... We'll see how that plays out. I will re-post when I am done.
John that is fabulous work. One of the things I have noticed that CrossFit does is that it teaches you how to suffer, or maybe better put how to tolerate suffering. You know that pain you feel in your chest isn't terminal, you know that Fran hurts worse, you know that if you go just a little bit faster you will be done sooner and you can stop and for crying out loud it's just a run and you don't have to do thrusters or burpees. Well done. Good luck on the sub-6 pace and might I suggest some 8 x 400 repeats on 1:30.
I'm no speed demon at all, but I have been working on improving my speed for triathlons and for my military PT test. Being in the Navy however, we have less room to run on ships, so our PT test is only 1.5 miles! John, I guess you are in the Army based on your PT run. My brother is a Cav Scout out of Fort Riley, currently in Iraq at COB Speicher.
Here is a graph of my HR from last week's track workout (intervals). The intervals workout was
4x600m (200m recovery @ int)
4x400m (200m recovery @ int)
3x300m (100m recovery @ int)
6800m total (4.25mi)
This week's workout was a bit different, but no less taxing. Yeah, I was working at the end.
1x 1600m; 4x400m then 1x 1600m. Last HR reading was 183 at the end of the last interval!
These workouts have made a big difference in my overall speed (measured in seconds unfortunately). Also, I have improved my ability to perform a "brick" workout, riding my bike for 32 miles then running a 5k. I busted out a PR on my brick 3 miler the other day, running it in 21:43! Intervals do help out a lot I think.
Eugene, you nailed it. It seems like most of my gains come from knowing that I will not die if I keep pushing it.
John, excellent work! Let us know how you do on your PT test.
(Message edited by laurar on April 09, 2007)
Well, last run @ 12:44. But I am throwing 4-6 reps of 400m sprints @ 1:08- 1:11 down before my workouts. Did I mention the weather over here in England is horrible for outdoors exercise?
I will break into the 11's. just give me a couple days.
James, just wondering what the Navy does for the PT test. I am familiar with the Army test, and I am in the Air Force, but I haven't had too much interaction with the Navy.
Well I ran a 8:51 1.5 mile yesterday.
Looks like I am getting there.
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