12 minute mile for a slim powerlfiter? LOL

R

rtriplefresh5

0
ok, what's going on everybody. I have been doing powerlfiting for 5-6 years. I am 6'2 176 pounds, and i have benched 290, squatted 315x5 to a parralel box, andd deadlifted 445 nice and easily. you would think running a mile would be cake right? I am strong, tall, and not fat!!! LOL,NOT EXACTLY. the thing with me is, I have piss poor genes for lifting, and running. when i started lifting weights, I was 5'8 110 and couldnt even do 1 pushup or even UNRACK the empty 45 pound bar, let alone do 1 rep with it. anyways, if i dont train for something, I am piss at it pretty much. In highschool my mile was like 15 minutes. anyways, i dont ever do cardio, because as it is, to gain weight i need to eat over 4k calories, to put on even a small amount of weight.(im trying to get to 200.) I would like to start running a few times a week though, because i feel a guy as strong and lean as me, should have at max..an 8 minute mile. I would be happy with an 8 minute mile. I dont want to be the next best runner, just someone with a decent mile.

anyway, last year was the first time i did a mile in forever. I did a mile in 12 mins 50 seconds my first day. I started panting HARD barely a quarter of a mile in, but i kept going even if i had to walk, and do short sprints to finish. The next day i somehow got to 9 mins 50 seconds. I noticed my lifting go down and quit.

so its been a year, and today i wanted to try again. I was watching thi biggest loser, and i noticed that a challenge to even get onto the show, was for them to run a mile. they were all pretty much able to jog the whole mile...and this is before even making it onto the ranch, and also being 300-500 pounds.

so today, i did my mile in 12 mins. i did my half mile in 4 mins 30 seconds..panting HARD the whole way through. then had to walk the rest of the half mile..with 2 sprints in there..that werent big sprints at all. and by sprint i mean jogging sprints not running sprints.

overall im embarrassed, on this.
 
oh and how many calories do you think im burning when im running? i go full out and barely make it...so im worried im burning a lot and will lsoe weight
 
with how many calories you take in every day i wouldnt be worried about losing weight, because it probably wont be muscle.

you dont want to run as fast as you can until you cant, because you want to run a mile. i would suggest finding a running partner, someone to keep you motivated. it sounds like your body doesnt know how to run because you have never trained it to. the first few weeks can be discouraging when you keep failing your goal.

start out running shorter distances... going to get the mail? run there and run in place while you get it, then run back. although it may be a short distance, your running 6 times a week. then shoot for jogging a full mile. dont walk, dont run. jog. this will help you build up your endurance and train your body so you develop muscle memory. once you body knows how to run, its just a matter of whether or not your muscles and lungs can keep up.

once you jog a mile, shoot for two. Most military standards is a 2 mile run and if your age 18-21, you need a time of 15:56 or better just to pass with the bare minimum.

if you can jog two miles, get a good watch so you can time yourself, and mark out your route by the quarter mile.(unless your on a track) every time you pass a marker, check your time. if you get 2 minutes marker to marker- you just got an 8 minute mile!

keep with it, it is not easy. when i went to basic training, i could not run a mile. when i graduated into the ARMY, i had a 13 minute 2 mile. that was in less than 5 months.

Good Luck
 
Practice makes perfect mate. Same as with your lifting. Just keep at it. I wouldn't worry too much about losing weight if you are eating well you will gain weight. Running is actually really good for
powerlifters because it is suprisingly good for leg strength and it helps with squat strength. It sounds like you don't want to get fat (who does) but also want to put on muscle mass for your powerlifting.
 
hey guys thanks for the responses. i dont have time to read them at this moment cause im doing something, but i just wanted to stop in and say that I ran the mile in 10 mins 28 seconds today! my legs are so sore lol. I almost jogged the full half mile as well. just like yesterday my half mile was 4 mins 30 secs, and today i looked at my quarter and it was 2 mins 15. but this time i did the other half mile in 5 mins 58 seconds. It was raining today, so I kind of feel like i cheated lol. I'll take it though. The ultimate goal for me is a 7 min 59 second mile. Im just trying to be ''in shape''. I dont have much desire to be a runner, but think I should be able to run a 7 min 59 second mile, and not pant 1/8 way into it! i'll read your responses in a little bit.

i was thin king of doing the from couch to 5k program.
 
Ellis5017 said:
with how many calories you take in every day i wouldnt be worried about losing weight, because it probably wont be muscle.

you dont want to run as fast as you can until you cant, because you want to run a mile. i would suggest finding a running partner, someone to keep you motivated. it sounds like your body doesnt know how to run because you have never trained it to. the first few weeks can be discouraging when you keep failing your goal.

start out running shorter distances... going to get the mail? run there and run in place while you get it, then run back. although it may be a short distance, your running 6 times a week. then shoot for jogging a full mile. dont walk, dont run. jog. this will help you build up your endurance and train your body so you develop muscle memory. once you body knows how to run, its just a matter of whether or not your muscles and lungs can keep up.

once you jog a mile, shoot for two. Most military standards is a 2 mile run and if your age 18-21, you need a time of 15:56 or better just to pass with the bare minimum.

if you can jog two miles, get a good watch so you can time yourself, and mark out your route by the quarter mile.(unless your on a track) every time you pass a marker, check your time. if you get 2 minutes marker to marker- you just got an 8 minute mile!

keep with it, it is not easy. when i went to basic training, i could not run a mile. when i graduated into the ARMY, i had a 13 minute 2 mile. that was in less than 5 months.

Good Luck
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hey, thanks for the advice. idk if you saw, but i said in the initial post i jog/walk. i use the term run a mile loosely. i try to jog it, but i cant even complete a half a mile by jogging. i get around .4 of a mile through and that takes everything I have. today's mile went better though i did it in 10:28. My quarter time was 2L15 and half time was 4:30. 2 miles would be nice, but i could barely get through 1. although after i finish my mile its an extra .25 back to my house,so that right there is 1.25 miles. I also checked again and i think i was running slightly over a mile, so ill check one more time when i do my next mile in a few days. i just feel awful. the biggest loser contestants can jog the mile before making it to the ranch..how is my body this weak..

my legs are sore ;)
 
today i did an 8 min 59 second mile!!!! half mile was around 3:30. i jogged the WHOLE HALF MILE,THEN walked/did bursts of jogging for the other half.
 
i give up!!! today i did the mile in over 9 minutes. i g ot to 9 mins and jsut said **** it and stopped timing. i prob woulda finished at 9:15. my half was like 4;40...im pissed...and today i jogged OVER a half mile(my best yet) yet i still only did it in over 9 **** this
 
Dude WTF! you said you benched 290 and squat 315! were you able to do that after a week? my guess is no. so why dont you put as much effort into your running as you did your lifting and not give up on yourself?
so you ran a mile in over 9 minutes- big whoop- your not going to have a steady pace down after this short time of running- you need to keep at it.
this post suprised me because with your lifting accomplishments you dont seem like a quitter-
one of the best ways to get into running is to get a running partner. so you can motivate each other.
 
i know i know but it is frustrating none the less...my 230 pound 5;7 friend just achieved a 6 min 56 mile which was a personal record from the 7 min 40 mile he did the day before..i was really hoping for 8:20,...what really frustrated me was i jogged way over a half mile this time and my half was like 4;40 compared to when i jogged only a half mile it was 3;40 when i got the 8:59 time also
 
A 5'7", 230# dude is either incredibly muscular or fat. In either case, I am reluctant to believe he can break 7 minutes in a mile. Did you see it?
 
yeah hes a friend of mine. hes very muscular,but hes got more of a powerlifter look thani do. hes the typical chubby muscular short guy. ill post a video of him running the mile in 6 mins 56 seconds at the end of this post.

i just wanted to let you guys know i did the mile in 8:33 today. im actually going to be running with the 5'7 dude soon. he lives a state away so we hang out not so often,but we will be making a video. i hope to see him in 3 weeks,and hit a sub 8 mile. ive noticed im able to jog much greater distances before i have to walk. today i jogged nearly .75 miles before i had to go to my walking/jogging sprints. i think my speed is slowing down though. i did my quarter in 2 mins flat,and my half in 4 mins flat.
seems my weight is keeping up as well..im 177-178. my ankle/shin hurts now,so ill prob take a rest or two. i run 1-3 times per weekk
 
running speed and weight training are virtually unrelated. These are very different forms of excersize which require consistent training to maximize results...just like you've been able to do with weight training. Don't expect to be a fast runner when it isn't part of your regular fitness regime....just keep at it and you'll get faster as you train.
 
im so fed up with this crap. i put in so uch effort and i ust keep failing at this. this is so frustrating. I got my personal best of 8:30 last week. as you al know when i started this journey i couldnt even jog the first quarter of a mile without stopping to walk, well i made a goal to jog more and more of the mile each time before i had to stop walking. today i was very proud to jog the first .75 miles before i had to stop and walk. when i stopped at .75, i was planning to walk a few mins and jog a few mins liek i normally do after i reach my checkpoint where im done with consecutive jogging, but right as i stopped my insides were STABBING, i couldnt breathe even...it hurt so bad like a knife under my chest on my ribs area....so i wound up with an 11 min mile BACK AT FREAKING SQUARE 1 todays goal was 8:19....
OH AND MY SHIN SPLINTS ARE FREAKING KILLING ME...ive tried ice, but they just get worse...im not even fat, why are these things happening to ME????

i feel like my heart isnt getting healthhier, im just pushing myself harder...im not actually getting more in shape...i still feel very gassed out well before i even hit the first quarter mile, and istill barely get through the first half, but i just push to get to the first .75.

m really discouraged and this is bullcrap...i cant even move my legs right now...and for what..an 11 min mile....[people on the biggest loser jog this no problem before even starting the journey on the ranch. i hate my genetics
oh and can shin splints hurt on the inside and outside of the shin or does that mean i have tendinitis? my whole lower leg hurts...hell even my crotch/groin area hurts like i have a hernia or soemthing

i even tried to walk another mile as punishment for doing poorly, i got to a quarter of the second mile and couldnt do any more..this is so freaking lame

oh and i did the first .75 in 6:12 not sure how good that is.
 
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no freaking replies?

rtriplefresh5 said:
im so fed up with this crap. i put in so uch effort and i ust keep failing at this. this is so frustrating. I got my personal best of 8:30 last week. as you al know when i started this journey i couldnt even jog the first quarter of a mile without stopping to walk, well i made a goal to jog more and more of the mile each time before i had to stop walking. today i was very proud to jog the first .75 miles before i had to stop and walk. when i stopped at .75, i was planning to walk a few mins and jog a few mins liek i normally do after i reach my checkpoint where im done with consecutive jogging, but right as i stopped my insides were STABBING, i couldnt breathe even...it hurt so bad like a knife under my chest on my ribs area....so i wound up with an 11 min mile BACK AT FREAKING SQUARE 1 todays goal was 8:19....
OH AND MY SHIN SPLINTS ARE FREAKING KILLING ME...ive tried ice, but they just get worse...im not even fat, why are these things happening to ME????

i feel like my heart isnt getting healthhier, im just pushing myself harder...im not actually getting more in shape...i still feel very gassed out well before i even hit the first quarter mile, and istill barely get through the first half, but i just push to get to the first .75.

m really discouraged and this is bullcrap...i cant even move my legs right now...and for what..an 11 min mile....[people on the biggest loser jog this no problem before even starting the journey on the ranch. i hate my genetics
oh and can shin splints hurt on the inside and outside of the shin or does that mean i have tendinitis? my whole lower leg hurts...hell even my crotch/groin area hurts like i have a hernia or soemthing

i even tried to walk another mile as punishment for doing poorly, i got to a quarter of the second mile and couldnt do any more..this is so freaking lame

oh and i did the first .75 in 6:12 not sure how good that is.
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does anyone know a running forum where people actuallty post?? this forum is like dead.....

and noone is encouraging me....today was the first time i went for a mile attempt since i ran on the 22nd...and it was HORRIBLE...im ready to give up....on the 22nd irreached a new personal best of jogging .75 miles without having to stop....today i jogged .4......im back at where i started almost.....and after .4 i just walked home without completing the other half of the mile after the .5 checkpoint. i could barely do that .4 also..where as i was up to an easier .75 8 days ago....oh and i aggravated my ****ing splints again also im so pissed
 
rtriplefresh5 said:
does anyone know a running forum where people actuallty post?? this forum is like dead.....

and noone is encouraging me....today was the first time i went for a mile attempt since i ran on the 22nd...and it was HORRIBLE...im ready to give up....on the 22nd irreached a new personal best of jogging .75 miles without having to stop....today i jogged .4......im back at where i started almost.....and after .4 i just walked home without completing the other half of the mile after the .5 checkpoint. i could barely do that .4 also..where as i was up to an easier .75 8 days ago....oh and i aggravated my ****ing splints again also im so pissed
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nobody on this forum cares about me...today i had to quit jogging at .3 miles i did the mile in 12 ****ing minuted back to square 1 noone gives a **** im digressing and losing all of my gains noone even answered my qustion on the from couch to 5k
 
rtriplefresh5 said:
nobody on this forum cares about me...today i had to quit jogging at .3 miles i did the mile in 12 ****ing minuted back to square 1 noone gives a **** im digressing and losing all of my gains noone even answered my qustion on the from couch to 5k
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look bro, not everyone is built for running, but that other guy said it himself that based on your accomplishments in the gym, youre not a quitter. what youre trying to do, it can be done.

take it from me because im kinda like you. no running or weight training talent at all, lean (like 8-10% body fat), but ive fought my way up in the gym for about 2.5 years now and i can bench 285. i started running at the beginning of this year and my running was what you would call "super piss," and probably the only kind of runner that sucked worse than me was obese person running. so then last month i hit 7:40 for my mile. i havent done a timed run since then, but i can tell you that i can run at least 4 miles nonstop without extreme uncomfortable-ness or breathing problems, while going at a steady 6 - 6.5 mph jogging pace.

i can let you know how ive trained if you want, but i cant guarantee its the best way. in any case might i suggest doing some more research on running?
 
Do we really have to live through every high and low of your running training?! Anyhow just a thought if you are running in between your weight training I imagine this would have an impact on your running times. Maybe you are just pushing a little to hard or expecting to much too soon.
 
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