19 years go, when I was 19, I ran a mile in 5:17, possibly 5:19, but since I didn’t write it down it’s my prerogative as an aging athlete to cite the lowest number lodged in my memory.
I ran my fastest mile as part of preseason college basketball workouts. I was a walk-on who, had I been taller, faster, quicker, and able to jump a foot higher, could have had a fine college basketball career. Instead, I was really good at shooting free throws during practice.
Three days a week we would meet at the track at 6am, run 400m to warm up, and then run a mile for time. The environment was competitive. We all believed that our mile times in September would increase our playing time in December. It was also punitive. If we didn’t improve our time each week, we had to show up for an extra running session on Friday afternoon. On Tuesdays and Thursdays we ran four 200m repeats, following by defensive shuffling drills. We also lifted weights on our mile days. The only other training we did was playing pick-up basketball in the afternoon.
In two months, I lowered my mile time from 5:56 to 5:17. I was neither the fastest nor the slowest, but I was in the best running shape of my life.
Since then, I’ve done a lot of running, most of it being the long, slow variety. I’ve completed a couple of marathons (one in 3:56) and numerous 5Ks (my personal best is 21:39). Since starting CrossFit almost three years ago, I’ve run a handful of timed miles, with my fastest being 6:10.
A couple of days ago, while out on a long run, I began to wonder . . . If I applied myself over the next few months, could I still run a 5:17 mile at age 38?
I’ve decided to find out. For the next 90 days, my goal is to run a 5:17 mile or better.
In order to reach this goal, I’m going to do the following:
1. Later today, I’m going to the track to run a mile to establish a baseline. Its been awhile since I’ve run one and I expect my time to be somewhere in between 6:15 and 6:30.
2. I’m going to continue my current CrossFit training schedule of 4 to 5 workouts a week.
3. I’m going to add a weekly 400M repeat workout suggested by Jeff Galloway.
4. Every two weeks, I’m going to run a mile to track my progress. I’ll run faster if I’m running with others so I need to find a few friends to pace me. Any volunteers?
5. Right now I weigh 200lbs with 12% body fat. I expect to run my fastest mile at 190lbs and less than 10% body fat, so I’ve got some leaning out to do as well.
6. For accountability and encouragement, I’m including you all in this experiment. If any of you are experienced runners and have some additional training suggestions, I’d love to hear them.
If you have a 90-day fitness goal you’d like to share with us, drop it (along with your plan for achieving it) in the comments below.
Telling Stories, Asking Questions, Learning Lessons
You know what I like about this…is that there is a solid plan. We often go through life wondering why we do not accomplish dreams or goals, but this is a perfect example of knowing where you are going and how you are getting there.
My goals need to get more detailed, but for now I plan on doing my third triathlon in September and extending the distance to an Olympic. However, between now and then I need to get a specific plan in place.
Good luck!
That’s awesome Lantz–I did a couple of triathlons about ten years ago and loved it. I’m not sure why I didn’t do more.
I’m doing an Olympic as well, in September – it will be my 6th triathlon. I’m hooked. I WILL do an Ironman someday. That’s the first time I’ve ever typed that out.
Casey–that is awesome! Let it be heard around the world, you declared it here on this day.
This is awesome Wade! I’m looking forward to the progress updates. I’d love to hear about how you’re staying motivated for your goal along the way too.
Deacon–I thought you were going to volunteer to run a few time trials with me!
Sounds like a great idea. In case you’re not already eating well, diet plays a big part. Lots of vegetables, lean meat, and tons of water. Also starchy carbs being good for you is a total myth, and complex carbs like veggies are much healthier. Good luck.
Thanks Josh. I try to eat paleo with zone portions. I’m successful about 80% of the time. If that percentage were higher my body fat % would be lower.
My 90-day fitness goal is to schedule surgery for my bum knee, eat healthier, and drink more beer. We’ll see which one of us is faster at the end of those 90 days. If you’re a gambling man, feel free to extend a wager.
Ben–I like your plan but it needs more specificity.
1. When are you going to schedule surgery for your knee?
2. What does “eat healthier” look like for you?
3. How much beer are you currently drinking? How much is more?
Wade –
1. I have an appointment next Thursday, June 2nd at which the surgery will be scheduled.
2. I’m moving to mostly fruits and vegetables with only a small portion of lean meat each day and nearly eliminating breads, pastas, and fried foods.
3. I’m probably averaging only one beer every other day. I’m thinking about increasing it to at least two a day. Should it be more?
Wow that’s aggressive. And awesome. I’ve never timed myself on a single mile. It’s something a buddy & I have been talking about to (although he’s much faster than me.) Way to step it up with a serious goal. Mine are pretty simple the next few months. June is completing ‘Ride the Rockies’ in Colorado (412 miles, 20,000ft of climbing over 6 days on the bicycle.) After that I’ll be back to TX and hitting up some additional triathlons to close out the season. I plan on doing a couple more sprints, and hopefully two more olympic distances in the fall. Who knows, maybe I’ll meet you at the track one morning. A goal I set earlier this year was to put down an offical 5k at 21 minutes (current best is 23:30.)
Andrew–sounds like you’ll be burning a few calories this summer. See you at the track.