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Update on my 5 year quest to run a 5 minute mile. Ran a 5:09 last night
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Date: June 14th, 2025 12:49 PM Author: Coiffed swashbuckling institution windowlicker https://xoxohth.com/thread.php?thread_id=4426831&mc=56&forum_id=2#39468354
Got to 5:40 after a year and more or less stalled out there. The running community are largely distance oriented twinks so did not ever find any good training advice for a mile. I'd always get some setback like an annoying injury
Finally recently I got more serious and met a guy at the track who told me I need to focus on top speed, he said the average runner has the cardio to run a fast mile but not the physiology to sustain it."train fast run fast". So I focused on working my hip flexors by doing downhill sprints with as big of a stride as possible. Now the only thing holding me back is lactic acid clearance. I think I will hit sub 5 mins by the 1st week of august. Then I will go back to drinking beer and never run again |
Date: June 14th, 2025 12:53 PM Author: disturbing old irish cottage legal warrant mazel tov
height/weight/age? |
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Date: June 14th, 2025 4:09 PM Author: Coiffed swashbuckling institution windowlicker 6' 189 and mid to late 30s/early 40s (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49015568) |
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Date: June 15th, 2025 11:29 AM Author: Trip Iridescent Garrison Knife 1 fucking 800000000
attaboy, we need more poasting like this |
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Date: June 14th, 2025 12:59 PM Author: Hairless quadroon 5:13 (2019) is my PB so I salute u (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49014977) |
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Date: June 14th, 2025 1:01 PM Author: milky low-t hospital 180000000 It's been like 10 years since i ran a marathon but it totally fucked me up and I wish I hadn't done it at all and just stuck to high intensive miles. I never tried to break 5 but ran 3 6-min miles almost daily before that stupid "race". Should have focused on running a single 5 min mile daily and would probably be much healthier for it |
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Date: June 14th, 2025 1:01 PM Author: Trip Iridescent Garrison Knife 180
repeats are your friend, ime. for that distance, once you have a good z2 base you just have to start building your anaerobic capacity and speed. |
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Date: June 14th, 2025 1:18 PM Author: misunderstood center Nice. Got down to 17:48 5k past age 30, and ran a 5:19 in my only 1 mile race. Would have liked to break 5, but never focused on it. (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49015044) |
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Date: June 14th, 2025 2:45 PM Author: Cordovan razzmatazz site stain Congrats this is actually cool unlike 95% of what people here do in the wild (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49015362) |
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Date: June 14th, 2025 2:50 PM Author: Ebony mediation house Prestigious (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49015371) |
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Date: June 14th, 2025 2:58 PM Author: Up-to-no-good talented gas station black woman you do this in a race or a solo attempt on a track? (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49015391) |
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Date: June 14th, 2025 4:08 PM Author: Coiffed swashbuckling institution windowlicker Just on a track I have not really seen any mile races its always 5ks and up l. And I imagine my time is not anywhere near worth doing a race too (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49015563) |
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Date: June 14th, 2025 6:23 PM Author: misunderstood center Disagree on the race. Find your local running clubs and look for events. You’d be very competitive depending on your age group with that time. (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016001) |
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Date: June 14th, 2025 7:11 PM Author: Cordovan razzmatazz site stain This dude should show up, crank out a 5 minute mile, smash some running club chick, then never return. Would be a gay running club legend (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016106) |
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Date: June 14th, 2025 7:13 PM Author: Trip Iridescent Garrison Knife (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016112) |
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Date: June 14th, 2025 7:17 PM Author: Trip Iridescent Garrison Knife a 5:09 is better than every single soldier i know that was not a cardio athlete of some kind in highschool and/or college. you will absolutely crush most people there who are recreational runners. whether you find any value in it is up to you, but your time for a mile or 1500m would be very competitive with anyone who didn't run in HS. (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016122) |
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Date: June 15th, 2025 11:47 AM Author: adulterous hairraiser hall nobody would give a shit about a mile race which is why they don't have them join your local club! nobody gives a shit about local clubs if you want glory, run longer if you want glory around here, get your 5:00 mile. |
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Date: June 14th, 2025 7:14 PM Author: Multi-colored Parlour Fortuitous Meteor original thread is 180 "If you’re over 25, then it ain’t happening."
this is why the worst possible thing you could ever do is to take life advice from xo (except that one time 20 years ago the fiber cult was right) |
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Date: June 14th, 2025 7:17 PM Author: Trip Iridescent Garrison Knife MFCR
XO is full of non-athletes that have no concept of what's possible, and then also apply that same defeatism to every domain of life. |
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Date: June 15th, 2025 10:27 AM Author: Slap-happy pearl market party of the first part (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017144) |
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Date: June 15th, 2025 11:35 AM Author: Heady Karate Rehab (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017333) |
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Date: June 14th, 2025 8:29 PM Author: Seedy box office Sounds like you’re almost there and you can probably just keep following your current plan. Just for fun, here’s some mile type interval workouts I was doing while running cross country and track in high school. If you can do these, I think you could hit sub 5 (but again you could probably just stick with your current plan). I would only do one of these a week if you wanted to try. These should be pretty hard efforts.
4 x 400m, try to run each under 75 seconds. 60 seconds rest between 400s.
8x300, slow jog the remaining 100 each lap for rest. Again try for around 5 minute mile pace, or maybe a bit slower
12 x 200m, each rep should be fast but consistent. Try for 35 seconds and under, 30-60 seconds rest between each rep.
Another day a week do 8-10 seconds hill sprints if you have hills in your area.
Other days of the week would be easy running or rest days.
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Date: June 15th, 2025 11:27 AM Author: Trip Iridescent Garrison Knife 180 poast (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017286) |
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Date: June 15th, 2025 2:03 PM Author: spruce learning disabled giraffe nursing home Agree with all of this, especially hill sprints, but also if you cut 10-15lbs you are basically there op, nice job. I am mid 30s and just do 100m sprints + tennis to keep in shape, could never get into long distance running and was similarly discouraged when finding out all adult run clubs are 5k shuffle-runners and sickly marathon schloggers (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017739) |
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Date: June 14th, 2025 8:31 PM Author: racy flesh death wish gay wizard You must be a twink (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016271) |
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Date: June 14th, 2025 9:00 PM Author: Marvelous address circlehead 180 that you already hit 5:09. 180 that you're going for 5:00.
Is your target 5:00 or sub-5:00?
189 lbs sounds heavy for getting down to 5 minutes. Losing 10 pounds would probably help you.
In my 20s, I could run sub-6:00, and even that felt great.
There was a guy at my high school who could run in the 4:30s. It was really cool to watch. |
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Date: June 15th, 2025 11:29 AM Author: Trip Iridescent Garrison Knife 189 is not too heavy if he's lean and just means he's not a twink
fuck losing 10lb if he's already lean, more anaerobic speed work (repeats, etc.) will do the trick |
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Date: June 15th, 2025 12:11 PM Author: adulterous hairraiser hall he wants to hit 5:00 and quit. you don't think losing 10 lbs will help him? not everyone is nick bare |
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Date: June 15th, 2025 7:19 PM Author: Trip Iridescent Garrison Knife he's at a 5:09 you brainless dolt
if he wanted to become a twink in service of this, he'd have already done so; as is, 189 at 6' is plenty skinny. |
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Date: June 15th, 2025 7:36 PM Author: Coiffed swashbuckling institution windowlicker Yeah I have a big frame, I am actually lighter now than I was in 9th grade. I played defensive line in HS. I am not a graceful runner by any means, definitely not built for distance.
Also I am eating super clean like only salmon and cabbage and broccoli, no processed foods or sugars, no alcohol etc. |
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Date: June 15th, 2025 9:17 PM Author: Trip Iridescent Garrison Knife 180, sprint work should more than get you there
may also benefit some from technique work, not sure what your stride looks like but i've gotten great benefit from it
180 goal and progress |
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Date: June 15th, 2025 8:41 AM Author: Up-to-no-good talented gas station black woman https://bringbackthemile.com/calendar
OP there are more mile races than you think, go find one near you and pwn souls. Youll def go faster racing other d00ds than trying to push alone |
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Date: June 15th, 2025 11:27 AM Author: Trip Iridescent Garrison Knife (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017289) |
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Date: June 15th, 2025 11:56 AM Author: Vengeful effete ticket booth (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017429) |
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Date: June 15th, 2025 11:34 AM Author: Heady Karate Rehab 180 (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017329) |
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Date: June 15th, 2025 12:07 PM Author: cracking scarlet school cafeteria becky 180 OP imo Alan Webb gave a lot of shortmos false hope, dude was a real anomaly https://youtu.be/Uz5JMR22AjM? |
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Date: June 15th, 2025 7:18 PM Author: Trip Iridescent Garrison Knife (http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49018483) |
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Date: September 16th, 2025 3:43 PM Author: Coiffed swashbuckling institution windowlicker Update:
First cool "fall" day of the year, ran a 4:53 this morning. Very hard effort.
I spent the last 3+ months being really strict with my diet, and the most important thing was having a high fat "meal" around 1 am. Usually some cottage cheese and natural peanut butter. This helped recovery a ton.
All the elevated cortisol from training means fasted glucose gets too high and causes inflammation. And actually it's very physiologically similar to insulin resistance. Makes it harder for muscles to pull in glucose for repair. I even got a glucose monitor to check levels and it was pretty insane. My fasted glucose would be 149 after a night of sleep, this was without having any sugar in months. Your liver produces it via "gluconeogenesis".
If you are under training stress, short on sleep, or running low on glycogen, hormones like cortisol and adrenaline push the liver to release extra glucose into the blood.
I couldn't do the finger prick thing because my blood pressure is so low not enough blood comes out to be measured. So I had to blade myself like a pro wrestler. Not flame.
I got this tip about fasting glucose from an olympic cycling coach who got banned by USADA for doping iirc. Now I genuinely think it's not age slowing athletes down as much as poor blood. I am never going to run again. This shit is not healthy.
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