8 minute mile

LOST: 95 lbs, 10 pant sizes, 8 minutes off my mile, 12 percent of body fat, breathlessness doing everyday activities, patience with bros who lift more than me but can’t re-rack their weights when they’re done

GAINED: 355 lbs in my big three lifts, at least 15 lbs of muscle, and the knowledge I can do anything I set my mind to

“When you walk, one foot is always on the ground. When you run, most of the time you are actually airborne. For example: a 6-foot-tall runner with feet about 1 foot long was found to take 1,250 steps while running 8-minute miles. Thus, while covering 1 mile—5,280 feet—he was in touch with the ground for 1,250 feet and airborne for 4,030 feet.

Put another way, he was in the air for 76% of the time. So don’t think of it as a 10-mile run. Think of it as 7 miles of flying.”

- “Running is Flying”
by Paul E. Richardson


The Last Shadow Puppets
I Want You (She’s So Heavy)
Webster Hall, NYC

I left Texas running an 8-minute mile. We moved to Washington in the middle of December (we actually arrived the day a big snow storm hit) and I was not that dedicated to running to get myself out in that cold. Well last week, I got a gym membership with an indoor track. I was trying to focus on weights but when my son wasn’t feeling too happy this morning, I decided to cut the workout short and just do squats and run. I mean, 5 months of no running and averaging a 10.29 mile isn’t too bad. And honestly, I am surprised I have the urge to post this. But I think I want to start running again. I ran track in high school and continued running after graduation & after getting married. (Shoot–When my husband & I lived in Germany, we spent Christmas at the gym because we had no one else to spend it with other than each other lmao).
Then pregnancy happened, I was scared to push myself at the gym and risk miscarriage (shockingly enough, I miscarried anyway) so I stopped going. Even when I ran in Texas, this is the first time since Germany where I’m actually dedicating myself to going to the gym. And if I’m being honest, the biggest motivation to go every morning is that I’m paying for the membership and the childcare. Hopefully my motivation starts shifting towards a healthier lifestyle but for now, I’ll take the motivation I already have. 
While I do want to keep focusing on weights, I’d love to run on the track after every workout now. So the whole point of this post is to remind myself that I have been better, I have been worse, and I can get better again. I’m looking forward to seeing this number get lower & lower while I see my butt & legs get bigger and bigger. Hopefully I can get back to an 8-minute mile soon. 

Actually ran during daylight today!

About a mile and a half out to a local track at Buckman Field, two miles on the track at a faster pace (just under 8-minute miles) then then 4 miles home on a different route.  It’s sunny and cool and super pretty today.  Lots of traffic though.

“When you walk, one foot is always on the ground. When you run, most of the time you are actually airborne. For example: a 6-foot-tall runner with feet about 1 foot long was found to take 1,250 steps while running 8-minute miles. Thus, while covering 1 mile—5,280 feet—he was in touch with the ground for 1,250 feet and airborne for 4,030 feet. Put another way, he was in the air for 76% of the time. So don’t think of it as a 10-mile run. Think of it as 7 miles of flying.” - “Running is Flying” by Paul E. Richardson

Today is my staffing day, which means I got to sleep in an hour later than usual since I don’t have a long commute.

Started out lightly raining and I was so excited. But that stopped shortly after I began and I spent the next 5 miles trying to tolerate the humidity. I let my mind wander and next thing I knew I was churning out 8 minute miles. Running is weird and wonderful.

anonymous asked:

Is Stan running an 8-minute mile really that much more unbelievable than him punching a pterodactyl out of the air, crushing supposedly uncrushable zombie skulls, clinging to scaffolding with only his legs, and then surviving a 50 ft drop?

LOL, you make a good point, Anon.  :)

I think that, for me, I fixate a bit on “how fast can someone run a mile” because that’s a fairly real-world relatable achievement?  Directly opposed to, well, all the rest of that.  

Once you get into the realm of a 60-year-old guy punching a pterodactyl out of the air, I’ve already engaged my Suspension of Disbelief and just started rolling with it.  It’s fantastical, so I can accept fantasy-levels of achievement.  (And it’s kind of similar to watching Bruce Willis, who is also 60, doing ridiculous action-movie things.)  

Whereas, my brother is pretty near the Stans’ age, and he runs marathons. So I know a lot about what it takes to be able to make close to that 8-minute mile for a man in that age-range.  (And here let’s note that Stan’s gut and his skinny legs don’t necessarily mean he can’t be athletic.  And the show DID give us indicators prior to NWHS that he was more athletic than we might have assumed.)

At the same time – I find it really interesting because I do know that it’s possible.  (In a way that Stan – or anyone who isn’t a top-tier athlete – running that mile in 3 or 5 minutes really wouldn’t be.)  And it makes me wonder if the writers talked it out and planned it that way, to keep it within the realm of plausibility; or if they just really lucked out.  Could be either!  Every time I’ve  rewatched NWHS, I’ve had that moment of thinking, “huh, I wonder how far the Shack is? did he have to run the entire way? did he take a short-cut? hmm.”  I’ve noticed it before.  I just never put it together with that sign saying how far away the Shack was, or compared it to the time indicators, to really dig into it, as @amolecularmachine​ did. 

Either way, it certainly doesn’t bother me, just as it didn’t before the exact time and distance were pointed out.  It’s just interesting.

Goals for 2018

Starting Weight: 

Lose 10 lbs

Lose 20 lbs

Lose 25 lbs

Lose 30 lbs

Lose 40 lbs

Lose 50 lbs

Lose 60 lbs

Lose 70 lbs

Run 0.5 mile without stopping

Run 1.0 mile without stopping

Run 1 mile in 10 minutes

Run 1 mile in 8 minutes

Run 2 miles without stopping

Run 2 miles in 20 minutes

Run 2 miles in 16 minutes

Run 3 miles without stopping

Run 3 miles in 30 minutes

Run 3 miles in 24 minutes

Bike 10 miles

Bike 15 miles

Bike 25 miles

Walk/Run 365 miles

Walk/Run 700 miles

Run a 5k race

Run a 10k race

Run a half marathon

Run a marathon

Exercise 200 times

complete a Tough Mudder

I know I’ll have more to add to this throughout the year but these are the big things I’m thinking. I’m also going to do monthly and weekly goals.

Getting in shape for selection

After having a nice conversation with a speedskater preparing to train with us, I thought it would be good to make a post here for others to reference when preparing for selection. Selection is a 2-week course designed to weed out the weak, uncommitted, and unprepared and keep only the strongest skaters who are then paid to play with the National Roller Derby League.

You should be in shape and be able to meet these minimums before ever attempting to train with us.

Swim: You should be able to swim a minimum of 1-mile (1650 Meters) in less than 40-minutes

Run: You should be able to run a minimum of 6 miles (9.65km) with at least an 8 minute mile pace.

Skate: You should be able to skate 26 miles (42km) in less than 85 minutes.

Push-Ups: You should be able to do a bare minimum of 50 push-ups in 2 minutes

Pull-Ups: You should be able to do a bare minimum of 15 strict dead hang pull ups

Flutter Kicks: You should be able to do a minimum of 65 4-count flutter kicks.

We will be releasing a video program shortly to guide you through exercises to build yourself up to reach these numbers for each event. They are all easily achievable with hard work & commitment. Our program is designed to be tough & uncomfortable but with a positive mindset and never quit attitude, you will complete the course and be stronger than ever and ready to begin a professional career as a roller derby skater.

Throne of Glass Cross Country and Track Team AU (Pt. 1)

In which everyone runs incredibly fast.

  • It all starts when Rowan joins the cross country team and tells Aelin that he can run faster than her.
  • Obviously, Aelin is having none of that and she has to join too, and Lysandra, Nehemia, and Elide join with her for support.
  • The coach, Mr. Hamel, is also the biology and forensic science teacher, and aside from being a harsh grader, he’s a total dick about letting people join the team.
  • Like, 10-minute-mile-minimum-by-the-first-day-of-preseason-in-August dick.
  • But the captains of the boy’s and girl’s teams, Ren Allsbrook and Sam Cortland and Manon and Asterin Blackbeak organize summer practices so that anyone who’s really serious about running can join the team.
  • Ren is always pretty quiet, especially for someone who got promoted to captain.
  • His sisters were both big soccer and lacrosse stars before they went off to college on sports scholarships, and unfortunately for Ren, he got very little of their coordination.
  • So he started cross country to appease his parents and everyone else who thought he should be sporting like his sisters, and he ended up loving it.
  • Sam has always loved running, but during middle school, he got into a life-threatening car crash that broke both of his legs in three places a piece.
  • He and Aelin were dating before the crash, but he thought that it would be too emotionally taxing on Aelin to have to deal with him (which was a completely wrong assumption because it shouldn’t matter and Aelin would have done anything for him) and broke up with her, leaving both of them heartbroken.
  • It took him until his sophomore year to be able to get back to the place he was at before the crash.
  • He’s not always the fastest runner, but he’s the most dedicated, which is why Mr. Hamel lets the occasional 8-minute mile slide.
  • Manon and Asterin were entered into a kid’s running league when they were three by Manon’s grandmother.
  • They loved it, and Manon never really saw a reason to stop running, consistently ranking in the top 10 in the country until Asterin explained what else was going on when she got shin splints and couldn’t run the indoor and outdoor track seasons of their freshman year.
  • Asterin thought that she had fallen in love with a junior guy on diving team, so when he started showing interest in her, she believed him right up until he heard ‘yes’ when she said ‘no’.
  • He got her pregnant, and she got it aborted, and Manon’s grandmother is super evangelical and told Asterin that she was going to hell every day, and the entire ordeal threw her into a deep depression for a while.
  • When Asterin finally tells Manon, she gets super angry at her grandmother and wants to have some act of rebellion against her grandmother, but it’s her senior year and she has to be consistent for a college to want her.
  • Asterin is better now, though, and whenever one of the underclassmen on the team starts showing an interest in an upperclassmen, she talks to the underclassmen and makes sure they know what they could be risking.
  • Manon, Asterin, and the other 11 members of their group are the best female runners in the school, though none of them are ever in one sport at the same time.
  • For cross country, it’s Manon, Asterin, Vesta, and Ghislaine.
  • They’ve formed the top four since their freshman year, but now, as seniors, Aelin and her crew of juniors are threatening that.
  • In the girls’ first race, Aelin ties with Manon, Asterin comes in second, Elide ties with Vesta, Lysandra is just barely edged out by Ghislaine, with Ansel Briarcliff and Nesryn Faliq behind her, and Nehemia in last.
  • Manon and her friends are having none of that, and they train super-hard for the next meet, but Nehemia is mystified as to how she came in last, so she and her friends train hard as well.
  • In the boy’s first race, Rowan comes in first for the team, usurping Ren, who comes in second. Chaol Westfall comes in third, Sam in fourth, Nox Owens hard on his heels, with two new students, Mikhail and Ilias, right behind him, and Dorian Havilliard comes in last, because despite his natural athleticism, he didn’t run as much as he should’ve, preferring to read.
  • The two main reasons that Dorian is on the team are that his parents expect him to participate in at least one sport, and at least this way, he gets to hang out with Chaol.
  • Chaol does cross country to keep him in shape for tae kwon do, where he’s training for his second-degree black belt.
  • Aelin’s cousin Aedion watched both of the races, and while he’s proud of Aelin for doing so well in her first race, the person that really caught his eye was Ren.
  • The next time he sees his coolie cool bro football teammates bullying Ren for running instead of playing a more ‘manly’ sport, he puts a stop to it real quick, and since he’s the quarterback, they listen.
  • Ren is super grateful to Aedion for saving him, and he begins noticing him more and more at school.
  • Meanwhile, the competition on the girls’ team is heating up.
  • Aelin and Manon are running sub-6 minute miles at every meet, and no one can keep up with them, which is generating a genuine respect between the girls.
  • The team bonding is pretty on point because of the rivalry, and the boys’ and girls’ teams become close because of Aelin and Rowan, who always. Make out. After. Meets.
  • Seriously, everyone gets sick of it real quick, especially when they start to dirty talk about who ran faster and came in first.
  • Tensions run high at championships.
  • For starters, theres the final Aelin-Manon showdown for the 5k/3.1mi distance, and despite the overall speed of the entire team, they’re not assured first place in the conference.
  • The boys’ team also isn’t racing that day, so they’re not there to cheer on the girls.
  • The race starts, and Manon, Aelin, and Feyre Archeron from the rival Prythian high are the first off the line.
  • The three girls keep pace for the first two and a half miles before it seems like Aelin is tiring out.
  • She starts falling behind, but when Manon glances back with a smug expression on her face, she speeds back up because no way in hell is Manon Blackbeak going to beat her.
  • Once Aelin speeds back up, Manon does as well, and they leave Feyre in the dust.
  • They’re neck and neck for the last tenth of a mile until Manon leaps across the finish line, beating Feyre by a second.
  • Once they get their breath back, Manon approaches Aelin and claps her on the shoulder because this was her first year on the team and her personal best was a 16:40 and Manon knows that she’ll do well leading the team next year.
  • After Aelin came Asterin, then Elide, Vesta, Nehemia (which is her best place all season), Nesryn, Lysandra, Ansel, and Ghislaine (she got caught up in applying for colleges and her times only dropped a minute all season).
  • Erilea High comes in first in the conference after a stand-out year, and Manon manages to convince Aelin and her friends to sign up for indoor track in the winter.
  • The boys race, however, is nowhere near as tense as the girls.
  • Their places were decided a long time ago, and all they really hope to do is get in the top three in the conference. Since their championship is on a Friday, more spectators are able to come, most notably Aedion.
  • When Ren sees that Aedion is there, he gets semi-nervous, but he goes out and has the best run of his life.
  • Rowan still beats him with a time of 16:50, though.
  • After the boys’ championship, there’s a big party for the cross country runners at Manon’s house.
  • Aedion gets in, though, because he’s been defending them against football players all season and he’s Aelin’s cousin.
  • Aelin and Rowan are seen making out about 5 minutes after the party starts, and they disappear pretty quickly, to the gratitude of everyone’s eyes and ears.
  • This leaves Aedion alone, and he starts a conversation with Ren, whom he’s been becoming closer to over the past few months.
  • Neither of them can hear the other, so they go off to a quiet room to talk.
  • Aedion ends up confessing his feelings to Ren and Ren to Aedion, and they decide to go on a date.
  • Before Ren leaves, Aedion pulls him in for a long kiss, and they’re both blown away.
  • They end up making out for quite a while.
  • Meanwhile, Manon is asking Elide how she’s so fast for a sophomore, and Elide is blushing and saying that she doesn’t know.
  • Manon offers to run with her whenever she wants if Elide ever wants to talk about how to prevent injury when running long-term, and Elide agrees.
  • Asterin, Vesta, Nox, and Sam are smirking while watching the staring match between Nesryn and Chaol.
  • At one point he growls in frustration, and they almost pee themselves laughing.
  • Lysandra and Ansel have been talking the entire time and getting a little tipsy, and they end up making out.
  • Ilias and Mikhail just look at each other, because they know that Lys is pansexual and Ansel is bisexual, but they never expected their girlfriends to fall for each other.
  • Meanwhile, Dorian and Ghislaine have been having an intellectual conversation the entire time and have noticed literally nothing that’s happened.
  • After the party ends, Manon starts to get ready for the indoor track season.

Easy 4 miles at 8 minute mile pace!

It’s taken me a while to learn that not all fast runs are good runs and not all good runs are fast runs. I’ve learned to appreciate running at slower paces and letting my legs carry me however they feel like, rather than hammering out each run at tempo or race pace.  For a while I felt trapped and frustrated each time I ran because I just felt so terrible early on into my run, so one day I just decided to just go on a nice, easy, v v v slow run and suddenly felt much better. My legs weren’t tired, I was a lot happier during and after my run, and my mind was much clearer as well.

It turns out that I was doing my 8 mile long runs at 6:45-7:00 mile pace which is only a tad slower than my xc 5k race pace. It was also why I felt so tired early on and so crappy after my runs.  All in all, I learned that just because you slow down the pace doesn’t mean it’s going to be a bad run.  Sometimes your body needs a good ‘ol tempo to spice things up and sometimes you need a nice, easy, long run to shake out the sillies (as rachaeldee​ would say).  Learn to appreciate your body and your legs for all they do for you.  Getting your miles in is important to becoming a stronger runner, but it’s up to you to determine what quality those miles are.

Running is flying.

When you walk one foot is ways on the ground. When you run, most of the time you are actually airborne. A six foot tall runner with feet about 1 foot long takes 1,250 steps while running 8 minute miles. Thus, while covering 1 mile - 5,280 feet - you touch the ground for 1,250 feet and airborne for 4,039 feet.

Put another way, you’re in the air for 76% of the time. So don’t think of it as a 10-mile run. Think of it as 7 miles of flying.


That was the best run I have been on in months!!! The trail running is really paying off, I’m back in the 8 minute miles! I felt so strong and and fast it waa amazing.

I had my last doc appointment today and the tingling in my arm is just a problem with my ulnar nerve all the tests say I’m healthy so it has been a great day so far!!

I’m so happy that I can get back at it full force its time to get back in the 7s and get back to running 100 miles a month, I’m super excited!!

thats 322/1,000 miles for the year!!

I wonder if there’s a measurable spike in race registrations following the Boston Marathon. I was definitely inspired after watching all of our amazing tumblrs run! 

On that note, I’ve been doing a lot of reading and thinking about marathons the past week (thanks Meb!). Mostly about my own less than stellar performances in the distance last year. And I’ve come up with some ideas about why I haven’t managed to run a successful marathon since the Shamrock Marathon in 2013 (rambles ahead!):

Hubris: This is actually the big one. Okay, I am not the most humble of people, I’ll admit. I would actually say that vanity is one of my bigger sins in general. And I got cocky after running 3:33 in my very first marathon. I thought I had this marathon thing down and look at what an awesome runner I am and that wasn’t so hard. Looking back on my training for Boston and Marine Corps, I see now that I thought  “I’ve done it once, I can do it again while also not really trying.” Sure, I trained but I also totally ignored parts of the plan when I felt “that doesn’t apply to me.” Notably, the difference between easy runs, tempo runs, pace runs, and recovery runs. Bringing me to…

Racing my training runs: I have had this idea FOREVER that in order to race a certain pace, you should be able to run it all the time. Despite being told my multiple people and reading everywhere that you should train slow to run fast (see above about hubris). But I’ve started running all of my training runs at around the same pace: 7:40-8 minute miles (average). Part of that is because I have genuinely become a faster runner. Part of it is because I can.  Mostly because I feel like I should. And then I expect to race at that same pace or faster. Sure, I can pull that off for a 10k or half marathon but the marathon is different and trickier. It requires a lot more balance of energy and pacing. 

I went back to my training runs for the Shamrock Marathon and guess what my average pacing looked like? Anywhere between 8:25 to 9:10 per run. Most were around 8:45. And my average for the marathon? 8:07. And I’ve never even gotten close to that since. And that wasn’t even with any sort of speed training. So…duh, Mallory. Train slow and race fast!

Racing Stupid: When I ran the Shamrock Marathon I genuinely was just aiming to run the whole thing. I didn’t care how fast I went, I just didn’t want to end up walking. So I started slow and just let my body go on feel. I never tried to maintain a certain pace (until I got passed by a group that I had passed earlier and then I realized I had to pick my feet up a little). I did the absolute opposite for Boston and Marine Corps. I was obsessed with staying at 8:00 pace or below and pushed myself to “bank time.” Again, THE OPPOSITE of what everyone says you should do. And guess what happened? I crashed both times. Sure, I can also say that there were hills and it was warmer, etc etc but I don’t think I helped myself a whole lot. 

Underestimating the Distance: 26.2 miles is a long distance. I don’t care who you are. It’s a long time to stay on your feet and stress your body. As I became more comfortable with long distance running (post-Shamrock), I subconsciously assumed that I can run every distance the same way: go as fast as possible because it’ll be done soon. I can get away with that for a 5k or a 10k but not a marathon. Not to mention the added challenge of managing my water and food intake. The approach has to be different and I have to pay more attention to how to handle it. Even during the long training runs, I rarely note what factors lead to a better run than others.

So what’s the point? My ‘A’ goal is 3:30 and I am going to do it right this time. It might not be this year in Chicago but I want to get closer than I did in Boston and Marine Corps. It’s time to commit and take every run as a cog in the training machine. I don’t want to end the race feeling like I fell apart again. I want to end it thinking that I put together the best performance I could. 

The next couple of months are going to be focused on unlearning my bad habits and working on my strength and routine. After that, I’ll start the real work of endurance and speed. Hopefully, I’ll start posting more work out posts here to help keep me on track (instead of my usual round ups).