ernest_t_bass;1634182 wrote:For a novice runner, what is a good mile pace? I've gotten down to a consistent 7:30 and below.

It all depends on the persons ability.

I usually help with a C25K program at the local gym and most of them are hoping for a 10 min/mile.

If you can run a 7 min mile over the course of a 5k you have a decent chance of placing in the middle age groups.


A 7:30 mile I would say is better than most people, but still below those elite runners.

ernest_t_bass;1634191 wrote:Is that good or bad? Honestly, I never run more than 2 miles, mostly because I despise running.

That probably gets you into the top 3rd of any given 5K so it isnt a bad time at all.

My mile time is at 5:37 and I've been kinda making my body more lean which has helped out considerably since I'm joining an adult soccer league soon. It's crazy how I look considering I'm at 6'1" 170 compared to when I played lacrosse in high school and weighed about 25 pounds more. Gives me a lot of respect for wrestlers who constantly are adjusting their weight

ernest_t_bass;1634182 wrote:For a novice runner, what is a good mile pace? I've gotten down to a consistent 7:30 and below.

ernest_t_bass;1634191 wrote:Is that good or bad? Honestly, I never run more than 2 miles, mostly because I despise running.

While running your 15 minutes for two miles, could you carry on a conversation if running with someone else? How are you feeling afterwards?
I think theirs room for improvement if you're were actually interested in distance running but it's not bad.

Classyposter58;1634202 wrote:My mile time is at 5:37 and I've been kinda making my body more lean which has helped out considerably since I'm joining an adult soccer league soon.

That's cruising at a nice clip! To get ready for your soccer league I suggest one thing = fartlek.
http://en.wikipedia.org/wiki/Fartlek

salto;1634205 wrote: That's cruising at a nice clip! To get ready for your soccer league I suggest one thing = fartlek.
http://en.wikipedia.org/wiki/Fartlek

Well I've got two things going for me, athleticism and very long legs lol. But yeah I've been doing constant running around all the trees in my yard dribbling the ball but not for 45 minutes

My summer goal is at least 1 mile per day. Very seldom do I go over.

Just finished my mile today. 7 mins. Goal is to consistently be under 7.

Classyposter58;1634209 wrote:Well I've got two things going for me, athleticism and very long legs lol. But yeah I've been doing constant running around all the trees in my yard dribbling the ball but not for 45 minutes

Jog for like 5 minutes easy as a warmup and stretch.
Begin a "fartlek" workout-
Either run by (time) split or only how ya feel. Change speed = just like in a soccer game. Let your heart rate elevate and come back down a few times over a 30 minute run.

ernest_t_bass;1634217 wrote:My summer goal is at least 1 mile per day. Very seldom do I go over.

Just finished my mile today. 7 mins. Goal is to consistently be under 7.

What else are you doing as for a workout? To get any real benefit from a run you need to get your heart rate elevated for at least 20-30 minutes.

salto;1634296 wrote:What else are you doing as for a workout? To get any real benefit from a run you need to get your heart rate elevated for at least 20-30 minutes.

Drinking beer

ernest_t_bass;1634217 wrote:My summer goal is at least 1 mile per day. Very seldom do I go over.

Just finished my mile today. 7 mins. Goal is to consistently be under 7.

One mile 6:40
Two mile 15:00

When did this turn into a scrawny ass distance runner thread?

Can we get back to discussing REAL workouts? LOL

BR1986FB;1634508 wrote:Can we get back to discussing REAL workouts? LOL

My friend and I pushed his dead car about 6 blocks. That was a good workout.

like_that;1634509 wrote:My friend and I pushed his dead car about 6 blocks. That was a good workout.

That IS a good workout. Excellent for conditioning....push/pull heavy things in a brief/intense manner.

BR1986FB;1634510 wrote:That IS a good workout. Excellent for conditioning....push/pull heavy things in a brief/intense manner.

It def is. Kinda wish I was able to do this more often lol.

like_that;1634531 wrote:It def is. Kinda wish I was able to do this more often lol.

I agree. I have a Prowler sitting in my garage collecting dust because I can't find a place to use it. Tried pushing it in my back yard but there are too many ruts and I almost blew out a knee when it got caught in one. The alley behind my house just had those big jagged stones put on it so that's out. I'd push it in the street in front of my house but some do gooder would QQ to the village authorities.

BR1986FB;1634537 wrote:I agree. I have a Prowler sitting in my garage collecting dust because I can't find a place to use it. Tried pushing it in my back yard but there are too many ruts and I almost blew out a knee when it got caught in one. The alley behind my house just had those big jagged stones put on it so that's out. I'd push it in the street in front of my house but some do gooder would QQ to the village authorities.

It's tough to own one unless you have very big property. I wish my gym had one. They have a very large "cross fit" section of their gym (it's not cross fit, but it's a large space for that type of training), but no prowler. They do have some tires at least.

like_that;1634541 wrote:It's tough to own one unless you have very big property. I wish my gym had one. They have a very large "cross fit" section of their gym (it's not cross fit, but it's a large space for that type of training), but no prowler. They do have some tires at least.

Yeah, I need to figure something out. I've replaced the prowler with farmer's walks with a trap bar deadlift bar. It's very effective but I REALLY want to use that prowler more.

Try something out like your boy lol




If I could describe my current diet/workout in one word it would be half-assed. It's tough to get in a groove right now. It was easy as hell when I lived alone. I now have roommates and it's summer, so lots of distractions.

Right now I'm just trying to clean up the diet and still get back to working out with a bit more intensity, still dealing with injuries. I'm considering giving the UD2 a try after summer.

Automatik;1634549 wrote:Try something out like your boy lol

Hey, he eats Paleo so I'll give him that.

Very well said....keep it simple!

http://jasonferruggia.com/keep-it-simple-get-jacked/

BR1986FB;1642170 wrote:Very well said....keep it simple!

http://jasonferruggia.com/keep-it-simple-get-jacked/

Exactly.

Back in HS (1993-1997) I put on about 20 lbs of muscle a year (went from 125 as a frosh to 190 as a senior, all muscle gain, I wasn't any taller) all by just eating a bunch of protein, carbs, and lifting my ass off (heavy weights, small reps).

I started doing it again recently (just started working out 2 months ago) I have lost almost 3 inches on my waist but have actually gained weight and my belly has significantly gone down (really only some love handles left I am working on). This is all just by doing some cardio (15-25 minutes) and lifting my ass off afterwards.

In 2 months I have gone from doing sets of just 135 lb on the bench to sets of 225 (most of that gain was getting some shoulder muscles stabilized as I broke my shoulder 2 years ago and never rehabbed it correctly).

I literally went from a 'gut' to a 6 pack in less than 2 months, amazing what just lifting your ass off will do.

The best part is that me hitting the gym hard for a couple months has motivated my wife to do so as well, and she has lost 15 lbs in a month (some cardio and low weight/high rep weight training). She is addicted to exercise now and she has never really been to the gym before this.

BR1986FB;1642170 wrote:Very well said....keep it simple!

http://jasonferruggia.com/keep-it-simple-get-jacked/

Great read.

I've always kept it simple. The fitness/dieting scene today is such a clusterfuck....ketones, Fitbits, carb refeeds, poptarts!

Automatik;1642236 wrote:Great read.

I've always kept it simple. The fitness/dieting scene today is such a clusterfuck....ketones, Fitbits, carb refeeds, poptarts!

Ferruggia knows his stuff. He's pretty no nonsense.

BR1986FB;1642170 wrote:Very well said....keep it simple!

http://jasonferruggia.com/keep-it-simple-get-jacked/

Good read...thanks