July 31: 3-mile run

I took yesterday off, but bounced right back into things today. I went out for a 3-mile run on the streets of my hood. Despite running in the sizzling late-afternoon sun, I still ripped a time of 19:53. It should be noted that I generally round up to the nearest second when reporting my times...

I'm real happy with that time--during the run I started thinking I'd end up at 21:something because it felt so slow, especially the second mile. To run a faster time than I'm feeling is a good thing, I believe.

July 29: 1-mile run, and more...

I just couldn't leave well enough alone.

I didn't feel ready for another 1-mile run, but I was anxious to know my time. So I rode my bike down to the track (to save energy) and took to the loop. After about one lap I felt my muscles get tired and I knew I was dragging. Things didn't get better in the remaining laps.

I ran the dang thing in 5:46, then looked around for a 2x4 to hit myself upside the head with. I was so mad. In fact, I was so mad I took off for a 400M run and came in at 1:09. Not bad. Then I took off for another 400M and came in at 1:26. Bad.

Again I was mad, so I moved over to lane 6 (I decided lane 1 was for winners, and I was not a winner--not tonight) and just ran laps.

I ran until I had a horrible side ache and my mouth was terribly dry with thrist. My bike was on the side of the track, with a full water bottle, but every time I passed my water bottle I told it to go to heck.

I ran until my side ache and thrist went away. I ran until I was dead tired. Then I ran until I wasn't tired anymore. I don't know how many laps I ran, probably 8 or 9. Then I sprinted for as long as I could.

After all that, I felt great. Right now my calves feel like their going to explode, and I probably won't be able to walk tomorrow. But I like to think I ran through my slump. I hope tonight was a turning point in my blasted quest.

July 28: 4-mile run

Tonight I went out for good ol' fashioned run through the neighborhood.

My time was 29:49 on a 4-mile run; certainly not a fast pace, but I wasn't really going for that. It's actually the longest run I've gone on since I started my training, and I think doing more 4 or 5-mile runs could help my endurance.

I'd be lying if I said I wasn't worried about meeting my goal by the end of next month... or ever. In my mind it still seems plausible, but when I run a short distance at a 5-minute mile pace it seems pretty far away. What baffles me most is the people that can run a mile under 4 minutes. After the little training I've done, that just seems impossible.

Random mile trivia:

The first high school runner to break the 4-minute mile was Jim Ryun in 1964. He did it five times. After his running career he served as a member of the U.S. House of Representatives, representing Kansas.

July 27: Intervals... I hate them

Intervals are the burr under my saddle as I ride my way to this goal (how's that for phraseology?). I hate them, but I must do them. Or so say the experts.

I'd rather just go out for runs, but I've heard the best way to run a given time in the mile is to run a lot of intervals consistent with the goal speed. So I need to be able to easily run 2:29 800's and 1:14 400's.

I ran four 400M's this evening; the first three came out at 1:11, 1:10, and 1:12. Then I had this great desire to run my last 400 in 1:08 (my fastest to date is 1:09), but I got tired as heck half way through and it ended up being a lousy 1:15. I think I need to be able to run at least eight 400's under 1:15, but I'm a couple weeks away from getting there.

Next I ran four 200's, all at the 33/34 second mark. I was wasted by then, so they were dang hard. Take into account the 2 miles it took to run to the track and back, and I ran a total of 3 1/2 miles tonight.

July 25: 5K race

On Saturday I ran a little 5K race. There were only about 50 runners, male and female, young and old, but it was good to get into some form of race mode. I was hoping to come in under 20 minutes, and my hope was fulfilled. My time was 19:33, good for 3rd overall.

Being in a race really does help your pace. I found I was better able to ignore pains and tiredness when I had to keep up with someone, as apposed to when I'm alone on the track.

In high school my best 5K time was about 18:15, if I remember correctly. I'm wondering why it's so hard getting back to where I was 9 years ago. I'm also wondering why I'm trying to break a 5-minute mile if I couldn't do it back then. But whatever.

Since there really aren't many one-mile races anymore, I was thinking I could try to break the 5-minute mile by entering a 5K race and just bailing after the first mile.

For one, it would feel good to lead the pack of a race--if only for a mile. Secondly, it would kind of be funny because I'd throw off the pace of all the front runners. It would also confuse a lot of people when I quit the race after a mile and jogged off with my fists in the air, in celebration.

July 22: 800's are a killer

I thought I really hated running 400M intervals, but 800's might be worse. I took a swing at four of them tonight. While I was happy to get through that many (I've had a hard time getting through four 400's), I wasn't real ecstatic with my times.

1st: 2:42
2nd: 2:43
3rd: 2:54
4th: 2:55

Big diff between the 2nd and 3rd, you probably noticed. I was just so tired and winded. My newest strategy is to spend more time over the next couple weeks working on distance, rather than speed. Gotta get those lungs in order!

For some reason there was a random 10-year old kid at the track, riding laps on his scooter. He was kicking his way along the concrete path inside of lane one. For some reason it's really hard to take your running seriously when you're running neck and neck with a kid on a scooter.

July 21: Getting worse

I went out for a 3-mile run right after work, and I clocked it at 20:40. That sucks; my last 3-mile run was 20:11.

It was 95 degrees outside, so I'm going to blame it on that.

Random mile trivia:

The current record holder in the mile is Hicham El Guerrouj from Morocco, with a time of 3:43.13. Even if I were to run a 4:59 mile, he'd still be able to lap me.

July 20: Gaining a bit of consistency

I read this article last night: http://www.wikihow.com/Run-a-Fast-Mile, and it made me wish I would have done a little research on a good training program before I plunged into this godforsaken goal.

There is absolutely no rhyme or reason to my training; I just randomly alternate short runs and long runs. Now I'm worried that I've blown the last 20 days that I've had to work on my goal.

Oh well, by August 31 I'll find out what is what.

I ran on down to the track this evening and churned out four 400-meter intervals. My first one took 1:11 and I was a bit dissappointed, seeing how I ran one in 1:09 over a week ago. I kept plugging away though, and the next three came in at 1:11, 1:12, and 1:11.

Obviously I was happy to have some consistency. Consecutively that would be a 4:45 mile, meaning I've got 14 seconds of slack to make my goal.

I finished with a Usain Bolt-like 100M sprint, which unfortunately went untimed.

July 17: 2.5-mile run

Nothing fancy from Friday night's workout. I played basketball earlier in the evening, so a 2.5-mile run was all I could handle. It also went untimed.

Since my calf muscles have been in constant discomfort ever since I started training for this goal, I'm going to take it easy until Monday. A little R&R could do me good.

Random mile-run quote:

"I found longer races boring. I found the mile just perfect."

Roger Bannister
First person to break the 4-minute mile (pictured above)

July 16: Working on my work-out music

I didn't run a meter today. I'm not dedicated enough to get up and run before work, so I usually run at night. Tonight I had a late, large dinner, so I wasn't really up to running on a full stomach. I've had enough side aches from hell to not do that again.

I didn't neglect my goal, though. I spent a good deal of time overhauling my workout playlist for my iPod. I believe a good, upbeat song can be the x-factor in a good run.

That being said, I've been wondering, what are the best running songs? Here is a few songs I think should be in contention:

This River is Wild, The Killers
Such Great Heights, The Postal Service
In This City, Igul & Hartly

July 15: Intervals, and what I'll do when I break 5

I jogged the mile to the local track, then ran a 400. I was hoping for 1:05ish, but I came in at 1:09. Oh well, 5-minute miles don't break themselves, I've learned.

After my 400 I ran five hard 200's, with 200-meter jogs in between. I was pretty dang tired by my fifth; I think that crap I said a couple posts ago about being in shape was wrong. Speaking of getting into good shape, I'm drinking a Dr. Pepper as I write this. Dang it.

A lot of people have been asking me what I'll do once I break the 5-minute mile. (Actually, nobody has been asking me. Heck, I don't even know if more than 5 people know about my goal.)

Anyway, I was thinking I could tag my mile time to the end of my name, kind of like people do with academic degrees. So instead of "John Doe, Ph.D.," or "John Doe, M.A.," it'd be "John Doe, 4:59."

Now that I look at it, though, that may not work. People might think I'm a Bible verse, or something.

July 14: 3-mile run ...and some mile trivia

Today was more of a distance day; I went out for a moderately paced 3-mile run. I was a little sore from last night's miracle mile, so I was going for more of a recovery run.

I came in at 20:11, which ain't bad. The last mile seemed pretty sluggish, though, so I still think I have a ways to go to get into good shape.

A couple fun facts about the mile run:

- Walter George ran the mile in 4:12 in 1886, and his time wasn't beat until 1915
- The first woman to break the 5-minute mile was Diane Leather, who did it in 1954

July 13: My second mile, timed

I don't know if it was the hot sauce I used at dinner or my new shoes, but I had a little spark in my mile run tonight.

When I got to the track I had planned on running the mile. Midway through the second lap, though, I started to tell myself I was just going to run the 800. I was feeling tired and didn't want to continue.

But I'm proud to say I pushed on and kept rounding the track. As I neared the finish line I was pretty sure I was going to break 6 minutes. I looked at my iPod stopwatch and 5:37 was staring me in the face! That's 30 seconds in 12 days.

While I am optimistic, I am also being cautious. When I ran my first mile I wasn't really in shape, but now I feel I'm in pretty good shape. So every second I shave off here on out will have to come more from pure speed, rather than increased endurance.

July 13: New Kicks

I've done it! After trying on more shoes than are found in a Hollywood celebrity's closet, I finally settled on a new pair of kicks. The new ally in my venture to break the 5-minute mile: Nike's Vapor Quick running shoe.


With a name like "Vapor Quick," they sure sound fast. And that's half the battle, right? The most important factor was weight, and this shoe was lighter than most everything else I could find. May they carry me well!

July 9: 3.5-Mile Run

In an effort to increase my endurance, I went for a 3.5-mile run yesterday evening. The goal is to try to rid myself of the side ache's that have been plaguing me, and I figured some longer, sustained runs might do the trick.

I didn't time my run, but I'm sure it was recorded in heaven.

A lot of you are probably wondering why I haven't timed another mile. The truth is, last time I ran an 800 my intent was to run a mile, but after the first lap I knew I wouldn't make it. Plus I'm scared to time it again... what if I'm still at 6 minutes?

The best way to not fail at something is to not do it, and that's kind of where I'm standing in regards to the mile run right now.

July 8: 800-Meter Run

This evening I clocked my first 800. The timer on my iPod Nano stopped at a sluggish 2:39. I guess that's on pace for a 5:18 mile, but I had really hoped for something closer to 2:30.

What's more, I even had a tank-top on. So much for that giving me a little more speed! Now my only hope is a new pair of shoes, which I'm still on the hunt for.

I did have a Dr. Pepper last night, I must admit. I think I need to give the sweet stuff up if I want to make 4:59 happen.

Mile trivia: George W. Bush ran a 7-minute mile during his presidency (for or against him, that's not bad for a stubborn ol' Texan).

July 7: 400-Meter Intervals

There was a bright spot in today's workout. I went to the track and began some 400-meter intervals. My first one came in at 1:09!

Unfortunately, it was all down hill from there. My second came in at 1:13, my 3rd at 1:17, and my 4th at 1:21. But that is a 5-minute mile on the dot, if you combine them all. So I'm seeing a hint of progress.

My 4th 400 about killed me though. I was doubled over with a side ache by the time I finished.

I'm thinking about getting some tank tops for running. The sleeves on my shirt seem to catch on my huge biceps as I pump my arms, so maybe a tank top might free things up. Joking about the big biceps part...

Running shoes - any help here?

What's everyone running on these days?

Right now I've got a pair of gray Nike Air running shoes, and they're due for retirement. So what's your favorite kick? Asics or Adidas? Mizuno or Nike? Or do you go barefoot and just wear your calluses?

July 6: Intervals

Maybe this goal was a stupid idea. I ran the 400 today and came in at 1:14, AGAIN (that was my time last week). I really need to start whittling down my time. After my 400 I ran three 200s. They weren't timed, but I felt miserable through all of them so I'm sure they were sub par.

While I ran, there was some dude in the middle of the track practicing javelin throws. Not kidding. You want to talk about watching your back while you run... a javelin thrower will make you do just that.

After the javelin toss he moved on to the shot put, so I had to start worrying about getting bludgeoned instead of pierced.

What depressed me more than my unimproved 400 time was how tired I was after my intervals. I only live a mile from the track (and I jog to and from it, rather than drive) and I thought I'd pass out in the gutter before I made my way back home.

Here's to hoping for better/faster days!

July 3: Recovery run, 3.5 miles

I've been in contact with a guy that ran the 800 in college, and he's given me little bits of advice:

The key is to stay injury free (i.e. let your muscles recover from intense speed workouts) and keep allowing your body to adapt to running.

So today I went out for a 3.5 mile trot to recover from yesterday's sprints.

In other news, I HAVE GOT to stop running right after I eat! Before I went out I had a large serving of a Mexican casserole that my beautiful wife had made for me. Unfortunately, I was burping up cilantro fumes every 10 yards.

And for a good mile or two, I felt like there was a 2x4 stuffed between my ribs. Nothing ruins a run like a side ache/stitch/cramp/sticker--there's a million names for the blasted things.

Speaking of side aches, I YouTubed the phrase and found this wacko runner. He mumbles something about Area 51, as well as Mormon missionaries. It's well worth the two-minute investment to watch it:

July 2: My first 400-meter run, timed

This evening I timed my first 400. I came in at 1:14 on the quarter mile. Not too shabby, if I say so myself. Times that bad boy by four and I've got a 4:56 mile!

Unfortunately, I was wasted at the end of the 400. NO WAY could I have ran it in that time four consecutive times. I followed up my 400 meter with a couple 200's and a 100, but they weren't timed.

The crappiest part of the night was I ran all the way home from the track and realized I'd left my house keys back at the track. It was a long run back to get 'em, especially after thinking I was done for the night.

July 1: My first mile, timed

Well, my introductory mile has been clocked. I came in at 6:07. I think it's slower than I was hoping, but then again, it's not bad for my first swing at the ol' mile.

What scares me is I've got to shave off 1:08 to break five. I should be able to run a lap at the track in that time!. Can I shake off a minute in two months? Not real sure. I've talked to some experienced runners, and they're saying I'll need at least three months. Naysayers.

Possible reasons I didn't run it faster:

• I hit a swarm of gnats at about 600 meters and probably spent a few precious seconds coughing them up
  
• My running shoes are a little old; I should probably look into a new pair of kicks
• For some reason the songs on my iPod stopped after three laps, so I was on my own for motivational beats

At least that's what I'm hoping...

Can I break the 5-minute mile?

I ran some in high school--never had a ton of success, but I did place respectively at a few meets. Running wasn't my first sport of choice, however (I know it's a stretch calling running a sport, but if bass fishing is... ).

I would have liked to have played basketball, but I knew I didn't have a snowball's chance in heck of making the team. So my sophomore year I tried out for soccer, but was cut right before the first game. I figured I wasn't cut for my ability to run the field; I was cut for my ability handle a ball while running the field. And I was a freaking nerd.

Naturally, I moved onto something that didn't require shooting, passing, thinking, etc., something that only required running. I dabbled in track and cross country through my senior year.

I never really ran the mile; I went for longer distance. My one regret, though, is that I never ran a mile in under five minutes. My best time, as far as I remember, was 5:20.

Here I am now, almost 10 years later, attempting to take care of unfinished business (not of making a soccer team). People say a goal isn't a goal until it's written down. I guess now it's a super goal, because it's written down AND published on the world wide web.

Right now I've been running about two times a week, no more than three miles each run. And I'm drinking a lot of Dr. Pepper. About a month ago, I wasn't running at all. So I'm just gettin' back into the swing of things. My hope is to be at 4:59 two months from now (Aug 31, 2009).

This blog will follow my success or failure. I'll report on my training sessions. I'll summarize my Dr. Pepper withdrawal symptoms. Think of it as a reality TV show, but in the form of blog posts and without a bachelor or ditzy girl(s).

Wish me luck, internets.