mile run

[dcblax18]

anyone have any good tips on how to run a good mile??? i mean besides the training that adds up to it becuz i have been on a conditioning plan with my team for the past 3 months. i have tryouts this week and we have mile test TUES. how to breath or stretches???????

[ndawg247]

ur tryouts consist of mile? that's weird....
pace urself, get hydrated, dont drink soda junk food until your over with it(or during the season for that matter)
trip the other kids

[dcblax18]

haha.........yeah on TUES we do a bunch of runnin n lifting........after that we suit up for some scrimmages n skill evaluation.......

[ndawg247]

thats intense, r u freshman?

[dcblax18]

yea ima fresh, im tryn to play varsity, cause i have great skill and im very strong, but im just average wen it comes to speed and endurance. wut year r u?

[ShockerAutc]

Pace yourself. Try and run each lap the same speed. At the end when you're tired lift your knees higher as you run.

[sglax8]

lots of water and protein, like a peanut butter sandwich, i have always found these to help

[CPLAX08]

Pace yourself throughout the first three laps. Don't worry if you're not all the way at the front. Many people burn out because they try to stay all the way at the front from the start. Once you get to the half of the fourth lap, sprint like the wind. It will hurt, but trust me, you can do it.
Most people are insanely burned out at the end, and slow down, sprint like the wind, you can breathe when you're done.

That's what I always do.

[ndawg247]

ya im frosh too, gonna be vars fer sure
what r ur weight maxes
like bench clean squat

[dcblax18]

bench-205
squat-295
clean-145 (i suck at those)
how bout u?

[CoNoJo1490]

ah yes, the timed mile.....

if you're running at a track, just try to pace yourself,
running in circles can be disorienting.
If everyone's running at once on a track (god forbid),
try to get out in front or at least near the front half so you don't get boxed out around the corners (which is so annoying).
just don't kill yourself trying to get there.
Then just stick with a comfortable groove until the 3rd lap, kick it up a bit, and then of course, go all out on the 4th.
(unless you're not a fan of sprinting, just cruise along, then sprint the last 200m instead.)

If it's some random 'school mile course', i'd say get to know it well, so you know where the straightaways are so you can speed up an slow down accordingly. and as always, sprint the end.

as for breathing...everyone does it differently, whatever is the most
'comfortable', and whatever won't bring on cramps faster.

stretching: calf stretches are a must, but don't forget your arms:
track sprinters run fast not only because of their legs, but bcz the
faster they pump their arms, the faster their legs go.

[JohnsHopkins16]

when you prepare for it, never run just one mile. Try to run at least 2-3... this way, when you run the actual test on tuesday, it will feel like nothing, and you will be able to have a fast pace. I dunno if thats just me, but when I run more then neccessary and then have the test which is actually less, I do better.

[utkdave]

yeah one mile is really nothing, push yourself run at least two to prepare.

[ndawg247]

that's good dude, u play football?
i dont max squat cause of bad knees
but bench is 195 and clean is 170

[hvlacrosse311]

The best thing to do the night before you run is get hydrated and i always found that a big pasta dinner helps out alot, atleast it always did for me. If your running on a track just keep the same pace, and if you see kids running past you dont worry about it because chances are their just wearing themselves out by sprinting the first couple laps. I always did a steady pace and then on about the last half of the track id do a full out sprint to finish it out. And if its cold where you live try to breathe through your nose so your lungs dont start burning. Whats your normal mile time?

[dcblax18]

The best thing to do the night before you run is get hydrated and i always found that a big pasta dinner helps out alot, atleast it always did for me. If your running on a track just keep the same pace, and if you see kids running past you dont worry about it because chances are their just wearing themselves out by sprinting the first couple laps. I always did a steady pace and then on about the last half of the track id do a full out sprint to finish it out. And if its cold where you live try to breathe through your nose so your lungs dont start burning. Whats your normal mile time?

6:37, not to bad, needs to get better tho

[dcblax18]

that's good dude, u play football?
i dont max squat cause of bad knees
but bench is 195 and clean is 170

Nice.........yup i love football, i play D End. U?

[dcblax18]

thanks guys this is some great stuff..............

[JohnsHopkins16]

yeah man as a fellow freshman I wish you best of luck, I know you said your probally gonna play varsity, but you would be suprised what could end up happening. So stay down to earth...Good luck though and I hope you make it!

EDIT: Oh haha I didnt realize that this was you dcblax18, hah you changed your avatar.. I pmed you back by the way...

[hvlacrosse311]

6:37, not to bad, needs to get better tho

6:37 is pretty slow actually. What position do you play?

[dcblax18]

6:37 is pretty slow actually. What position do you play?

yeah........considering i have a good amount of muscle on me its ok actually.......u might not be this but we have some kids who arent strong for **** but run a 5:40 mile and arent good lax players at all.......im an attackmen

[dcblax18]

yeah man as a fellow freshman I wish you best of luck, I know you said your probally gonna play varsity, but you would be suprised what could end up happening. So stay down to earth...Good luck though and I hope you make it!

thanks bro i appreciate it.........

[LaxIzKool]

a tip is run and put one foot in front of another
just give it ur all , and do a few calf and quad streches b4 and
take it from there

[hvlacrosse311]

yeah........considering i have a good amount of muscle on me its ok actually.......u might not be this but we have some kids who arent strong for **** but run a 5:40 mile and arent good lax players at all.......im an attackmen

yeah i know what you mean, some people just arent good at long distance. If youre an attackmen then you really just need to focus on sprints and quickness rather than endurance.

[dcblax18]

wut would you guys say is an average time for a high school player????

[hvlacrosse311]

wut would you guys say is an average time for a high school player????

On our team it was about 6:10 for all the serious players and then the kids who didnt care and sucked ran it at about 6:50.

[JohnsHopkins16]

I run like 7:00 and am a freshman, hah i know im realitivy slow but I am working on it!

[CSlax06]

My fastest ever mile time was 7:45

Endurance=none.

[VALaxGoalie7]

------------------------------

[LaxIzKool]

Sucks i have high endurance, im slow depressin!

[ndawg247]

ya i play middle linebacker, foot ball and lacrosse are both amazing sports
637 isn't very slow, that's pretty good, i bet thats around where id get if i ran it right now, maybe a lil slower

[dcblax18]

yo dcb, im guessing that's woodbridge in VA, right?
yeah dude, u play in woodbridge?

[lifeoflax45]

yh try to figure out what kind of time you want to run and check where you r for that pace every 1/4 mile... that way you can pace and keep track and easily get what ur looking for.... 6:37 isn't bad, im at like a 6:35 and im in 8th grade

[dcblax18]

On our team it was about 6:10 for all the serious players and then the kids who didnt care and sucked ran it at about 6:50.

wow im like average on my team.....wher do u play?

[hvlacrosse311]

wow im like average on my team.....wher do u play?

i play in ohio

[playwithpride14]

Stretch your groins out really well. The more felxible you are, the faster you are. I can do a clean split, and my mile time is 5:30 and I'm a fellow freshman looking for a varsity spot. To prepare for this mile, just run 3 miles everyday to get ready for it.

[tomtom]

Just remember that pacing yourself includes the last lap. If your splits are 1:40, 1:40, 1:40, 1:10, then you arent pushing yourself enough at the beginning. The whole concept of "pacing" is to keep yourself on the anaerobic threshold the whole time. This means that lactic acid will not rapidly build up in your muscle tissue from lack of oxygen and fermentation. Pushing the threshold ensures that any faster and you are at an anaerobic level(eg, your heart and lungs cannot supply oxygen to the muscles at the rate they need it), but the level you are at you are running aerobically(you have enough oxygen to keep up with your muscles). On a mile, if you push the threshold just by a bit(meaning you are building up lactic acid, but just barely), then your last lap will feel like a sprint(as the lactic acid levels build you start to fatigue and tire), but it will be dead on pace with the rest of your mile. At the end you shouldnt be sprinting, or else youve slacked off the rest of the time. You should be trying to sprint, but not sprinting. This doesnt mean go all out in the beginning, it means push yourself the whole mile so that your lap times are consistent. The final lap you should be pushing yourself the hardest not because you should be going fastest, but so that you maintain the speed youve already been at.

Lastly, when you enter and exit turns, take a few quick steps. Most runners will lose speed at these points as they try to accelerate during the direction change. Taking a few fast steps will help you to avoid this and maintain that steady speed.

[dcblax18]

Just remember that pacing yourself includes the last lap. If your splits are 1:40, 1:40, 1:40, 1:10, then you arent pushing yourself enough at the beginning. The whole concept of "pacing" is to keep yourself on the anaerobic threshold the whole time. This means that lactic acid will not rapidly build up in your muscle tissue from lack of oxygen and fermentation. Pushing the threshold ensures that any faster and you are at an anaerobic level(eg, your heart and lungs cannot supply oxygen to the muscles at the rate they need it), but the level you are at you are running aerobically(you have enough oxygen to keep up with your muscles). On a mile, if you push the threshold just by a bit(meaning you are building up lactic acid, but just barely), then your last lap will feel like a sprint(as the lactic acid levels build you start to fatigue and tire), but it will be dead on pace with the rest of your mile. At the end you shouldnt be sprinting, or else youve slacked off the rest of the time. You should be trying to sprint, but not sprinting. This doesnt mean go all out in the beginning, it means push yourself the whole mile so that your lap times are consistent. The final lap you should be pushing yourself the hardest not because you should be going fastest, but so that you maintain the speed youve already been at.

Lastly, when you enter and exit turns, take a few quick steps. Most runners will lose speed at these points as they try to accelerate during the direction change. Taking a few fast steps will help you to avoid this and maintain that steady speed.

wow did u google that? thats some good info. thanx

[playwithpride14]

Just remember that pacing yourself includes the last lap. If your splits are 1:40, 1:40, 1:40, 1:10, then you arent pushing yourself enough at the beginning. The whole concept of "pacing" is to keep yourself on the anaerobic threshold the whole time. This means that lactic acid will not rapidly build up in your muscle tissue from lack of oxygen and fermentation. Pushing the threshold ensures that any faster and you are at an anaerobic level(eg, your heart and lungs cannot supply oxygen to the muscles at the rate they need it), but the level you are at you are running aerobically(you have enough oxygen to keep up with your muscles). On a mile, if you push the threshold just by a bit(meaning you are building up lactic acid, but just barely), then your last lap will feel like a sprint(as the lactic acid levels build you start to fatigue and tire), but it will be dead on pace with the rest of your mile. At the end you shouldnt be sprinting, or else youve slacked off the rest of the time. You should be trying to sprint, but not sprinting. This doesnt mean go all out in the beginning, it means push yourself the whole mile so that your lap times are consistent. The final lap you should be pushing yourself the hardest not because you should be going fastest, but so that you maintain the speed youve already been at.

Lastly, when you enter and exit turns, take a few quick steps. Most runners will lose speed at these points as they try to accelerate during the direction change. Taking a few fast steps will help you to avoid this and maintain that steady speed.


wow.. I JUST had a test on that in bio haha. Your right though, I never thought of it that way.

[JohnsHopkins16]

I always start to run hard right off the bat because I am afraid if I do not I will just get used to a lazy pace. Its more physocological, yet it helps me. I run hard my first, a little more with my third(increase 10% effort), and gradually increase as the time increases.

[ndawg247]

well howd u do?

[tomtom]

wow did u google that? thats some good info. thanx

No, I ran track before crossing over to lacrosse. Wasnt a distance runner myself(hurdles, hj, and pole vault) but I was around them enough to know the kinesiology of it all.

[dcblax18]

i just ran a 5:59 mile! huge drop.
my offseason work payed off and i made varsity as a freshmen!

[hvlacrosse311]

i just ran a 5:59 mile! huge drop.
my offseason work payed off and i made varsity as a freshmen!

congratulations