Sub-5-Minute Mile
There is something magical about running the mile. How many of us ran the mile in high school? OK, maybe you’re dating yourself if you admit to it since most high schools now either run the 1500 or whatever you call the bastardized distance of 1600 meters.
From Roger Bannister first breaking the 4-minute barrier in 1954, to Hicham El Guerrouj running the current world record of 3:43 in 1999, to Alan Webb running 3:53 as a high schooler in Eugene in 2001 and then setting the American Record 3:46 in 2007, the mile has captivated track fans. While the mile is seldom raced in the rest of the world anymore, each June at the Prefontaine Classic we get to watch the best in the world run the mile. Last year we saw 13 guys break 4-minutes for the mile. 4 laps plus a little bit. 1609 meters.
What about the women? Well, they don’t race the distance as often as the men, but the current bests are 4:16 by Mary Slaney (American Record) and 4:12 by Svetlana Masterkova (World Record).
So this summer, after a decade of running 100 milers, I wanted to see if I could still run a “fast” mile. My partner for this was Tbag, a 4:28 1600 meter runner in high school. He’s still got some wheels as he runs a fast mile each year, usually sub-4:50. But he’s getting close to being old (he’s 39) and he’s been drinking beer like AJW does, so it wasn’t a gimmie for him this year.
With five or six weeks of faster track workouts and drastically reduced weekly mileage, we set the date and time of Sept 11, 6pm at Hayward Field for our sub-5-minute mile attempt. I recruited 2:18 marathoner and former UO track runner, John Lucas, to help us with the pace. John, who is preparing to run Chicago Marathon next month, thought he needed to be tired before the mile so he wouldn’t go too fast. So Friday morning he ran 24 miles, with 21 of them at 5:30 per mile pace. A surprising number of people showed up to watch the old slow ultrarunner run 4 laps and 9 meters around the track. Not so sure why there was such a crowd, but it was great to have so many friends there.
You can watch the video to see how it shook out, but at 1000 meters it got very hard for me. Thanks to perfect pacing by John both of us got under 5:00. Tbag put a move on me in the last 400 meters to finish in 4:57.4 while I squeaked under with a 4:59.0. If you’re stuck in a rut doing that 100 mile shuffle, maybe you should get on the track and see what you can do. The speed comes back pretty quickly. In my first repeat 400 workout just six weeks ago I barely averaged 78s! It’s a lot of fun and can be a great source of motivation. Oh, and a personal challenge to AJW - let’s see if you can run faster than my 4:59.0. And don’t forget I’m 4 years older than you.
54 Responses to “Sub-5-Minute Mile”
September 13, 2009 at 7:55 pm
Craig - That was pretty cool to watch - Great work!
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Craig Reply:
September 14th, 2009 at 9:18 am
@Brad Mitchell, Hopefully this will inspire the Sun Valley guys to try a fast mile. And I know with you involved, Brad, that you’ll actually do a mile. Enjoy the last bit of summer before you guys get buried under snow.
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September 13, 2009 at 10:16 pm
Great work gents. It is always difficult to get a sense for the speed in a video, but from doing the workouts with you, I know how hard you went at it. Thanks for sharing the fun.
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Craig Reply:
September 14th, 2009 at 9:23 am
@Joe, I know you thought we’d run faster, but I think we were lacking some strength-type workouts. I was comfortable with the pace for 1000 meters and then the pace didn’t feel so good. If you still want to do one this fall I’m sure we can gather the troops again. Oh, and I forgot to mention that BK took the video. You can see he got a little bit excited on the final homestretch.
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September 13, 2009 at 11:30 pm
Just never know what you are going to do next. That was very impressive for an ultra-runner, and 45 yrs.young man to boot. Enjoyed the video. Reminded me of the high school days.
mom
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Craig Reply:
September 14th, 2009 at 9:28 am
@mom from Cool, In high school, I would have run 65 for the first 400, then 75, then 80, then 79. Can’t afford such a crazy pace as an old man.
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September 14, 2009 at 9:55 am
That was amazing! In all seriousness, that was fast! I’ll take the challenge. First week in November.
Great to see such a big turnout to watch a couple old guys beat themselves up:)
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Craig Reply:
September 14th, 2009 at 11:25 am
@AJW, Sweet! Try to get somebody to take video.
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September 14, 2009 at 10:04 am
Most people, even runners, have no idea how difficult a sub 5 minute mile is to achieve, for anyone, let alone in one’s 40s.
I have my own successful sub 5 minute mile experience, when I was 40 in 2005, but as for today, after all this long, slow distance for ultras this year, I’d be lucky to break 6:15, unless riding around the track on a bike.
It’s comforting to hear you say that the speed can come back, with reduced weekly mileage and a real focus on the goal, including the requisite weekly speedwork.
Great job, Craig! It is simply amazing.
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Craig Reply:
September 14th, 2009 at 11:27 am
@Robert Blair, That 100 mile ultra pacing does take the speed out of the legs, but at least some of it can come back quickly. Once again, sorry that AC got canceled.
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September 14, 2009 at 10:08 am
That was the perfect combination of pain and fun. Thanks for coming up with the plan, LB. And thanks to everyone who showed up to help and encourage.
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Craig Reply:
September 14th, 2009 at 11:30 am
@Tbag, What an enthusiastic crowd we had. They were almost as loud as the Olympic Trials 800 final. Or maybe I was dreaming that.
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September 14, 2009 at 12:33 pm
Thanks for the inspiration.
Any chance you could share your plan for the rest of us pushing forty to dive in and run a fast(er) mile?
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Craig Reply:
September 14th, 2009 at 2:22 pm
@Darin Swanson, I’m hestitant to give out advice as I think a training plan should be devised based on the individual’s background and recent training. The group I train with regularly does a “faster” workout once a week year-round - this may be from 5:30 to 6:30 paced stuff during most of the year. If you never run even that fast, I’d be very careful about adding the faster track work.
That disclaimer out of the way, this is what I did. After WS I took a big break and didn’t run much at all for a couple of weeks. I started doing barefoot strides on a soccer field once a week to get some turnover. Then I got on the track for workouts that didn’t total more than 1.5 or 2 miles: 8 x 400; a 1600 simulation drill 400, 600, 400, 200 at Goal Pace; the “8-minute mile” where you run 8 x 200, starting one every 60 seconds; and some other combinations of the above. Tbag and I did a time trial 800 one week before (he ran 2:18, I ran 2:21). Ideally, I would have waited a couple more weeks so I could do another 1600 simulation drill of 1000 and then a 600 at Goal Pace but since my brother was coming into town it just seemed like a good time to do it. My mileage was generally 30-50 miles a week. Oh, I guess we did do a couple of 4-5 mile tempo runs not very fast (6:30ish).
Mike Scannell would be a better guy to give coaching advice for old guys. He’s both really old and really fast. Maybe he’ll chime in.
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September 14, 2009 at 1:41 pm
Craig,
That was awesome! OK, I’ll take the challenge…I’ll run a sub 5. I want my first Masters event at Hayward field to be the ‘Sub 5 @ 50′ race. I’ve only got a few months to go. You’ve got 4+ years to plan it. Are you really only 45? Puppy.
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noultranoname Reply:
September 14th, 2009 at 9:41 pm
Mike, You might want to check with Oregon Track Club Masters (OTCM)in the Spring, if you can’t wait until the Classic. They sometimes run master’s “exhibition” races before the Duck home meets. Good Luck!
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September 14, 2009 at 1:53 pm
And another thing….where were the spikes? That should be required gear for the sub 5 challenge. If you can’t get some solid blisters to remind you of the event, it’s not worth it.
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Craig Reply:
September 14th, 2009 at 2:02 pm
@Mike Scannell, I think the Hayward Classic will be back next June. Maybe you can come out then and show us what you got. I expect you to run sub-4:40. Hopefully it isn’t the same weekend as Western States.
As for spikes, some wise old runner once told me not to try anything new on race day.
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September 14, 2009 at 4:43 pm
I hope this is on Flotrack!!!! Quality!!!!
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Craig Reply:
September 15th, 2009 at 9:24 am
@Cougarbait, I think this may be more appropriate for the ultrarunning crowd. Two old, fat, slow guys running what they did as freshmen in high school… Maybe if GeezerJock had a video submission site that would be appropriate.
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September 14, 2009 at 9:01 pm
Count me in on the next mile run.Props to you and tbag for finishing strong. That was an awesome video.
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Craig Reply:
September 15th, 2009 at 9:20 am
@Nathan Blair, You’ll likely be out of commission for a month or so after your 100 miler in TWO weeks. Maybe on 12/23 with C-cup?
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September 15, 2009 at 7:32 am
Very nice work old man!! I have a big birthday coming up 12/23 and planning a huge effort at Hayward that day. I’m hoping you’ll be in town to help out with some pacing duties.
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Craig Reply:
September 15th, 2009 at 9:15 am
@Larry J., I heard about this but thought it couldn’t be true since you’re a biker now. Sub 4:40? That’s a bit fast for me but I might come out and run a couple of laps.
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Larry J. Reply:
September 15th, 2009 at 9:40 am
@Craig,
Yeah, it’s true. Sub 4:40 on my 40th b’day. Seeing that I have done very little running the last two or three years, it will be incredibly difficult. Time will tell…..I have about 13 weeks or so to get ready.
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September 15, 2009 at 10:05 am
Great post Craig…. I’m inspired. I’ve only been running for about 3 years now…and I started with the slow ultra shuffle… I’ve wanted to try and build speed for the sub-5 min mile. I’ve actually started at ultras and now I’m working my way backward. After watching track on TV its funny to watch a 5 min mile. I just think…” how can going so slow hurt so much!!??” Congrats on some great leg speed. My 75 sec 400’s hurt!! What did you get your 400’s down to before the 5 min mile?
Ted
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Craig Reply:
September 15th, 2009 at 10:24 am
@Ted Nunes, So true, we ask ourselves how going so slow can hurt so much all the time! You should come up to Eugene for a track meet and watch live instead of on TV. Some big track meets will be here in the next few years.
As for my 400s, my last workout 3 days before the mile I did 3 x 400 in 68.6, 66.8, and 67.2 w/ 400 jog/walk breaks. Then did 3 x 200 in 32.0, 32.2, and 30.8. That was the fastest I had run in many years.
Good luck and be careful about adding too much too quickly.
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September 15, 2009 at 4:58 pm
Craig,
I think your attempt brings up an interesting debate for over age 40 ultra runners. 4 years ago when I was paying for coaching from Jurek, I insisted on going to the track every week and running 6×200’s — I was questioned and challenge for doing so, “CB - running 200’s has nothing to do with ultra running”. Why did I go to the track?
1) I like running 200’s, my favorite interval to run, they make me feel fast.
2) I always have said and continue to say, yes, running 200’s today has nothing to do with my next ultra, but has everything to do with running ultra’s 5 years from now.
3) Efficient running form = faster times or less energy used or both.
I wonder if splitting your season, spending 6-7 months running ultras, then shifting gears and running shorter stuff will achieve:
1) Better ultra performance for aging ultra runners.
2) Better long-term bio-mechanics, being a faster runner or slowing down less fast as other aging runners?
3) A break for the mind and body from ultra running ensuring long-term participation in the sport?
Frankly, after I have gone after the one big effort in the year with ultra running, I am not really interested in another event in late Summer or Fall, maybe a 50 miler. That doesn’t make it right, that’s just right for me.
Greg
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Craig Reply:
September 15th, 2009 at 11:06 pm
@Cougarbait, I’m not sure I’m prepared to criticize Jurek’s coaching methods as I’ve never seen specific workout plans. That said, it seems reasonable that if one hires a coach for a short-term goal, say running a single 100 miler, then for the success of the business, the coach would not want to “waste” workouts that don’t help achieve the immediate goal. Now, if one hires a coach for a longer term, say multiple years, then I would hope the coach would look at longevity in the sport.
You make some very good points with respect to longevity. I’ve been running for 31 years now and have been doing ultras for the last 12. I have worked hard to not completely lose all my speed but it isn’t easy when you do the long slow training runs required for 100 milers. 7, 9, 11 hour training runs suck the ability and desire to run fast. But I try to do a workout once a week year-round. Sometimes during the year it is only 5 miles at 6:40 pace while other times it is 3 x 1600 at 5:30 or 6 x 800 at 2:40. My reason for this is that I do not want to just be a slow ultrarunner. I want to feel like a runner. The last few years I’ve had a short track season where I work on a specific distance. It has been very fun. It is a great change mentally. It might help with ultra performance and long-term biomechanics as you suggest but I have no way to prove or disprove that.
Shhhh…. We’re not revealing all the long-term secrets to AJW are we? I want the all expenses paid trip to the Grand Canyon when I win the 10-year Western States bet.
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AJW Reply:
September 16th, 2009 at 12:26 pm
@Craig, That’s a good one! There are absolutely no secrets that will help you win the 10-year bet. Hope you’re saving up.
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Craig Reply:
September 16th, 2009 at 12:50 pm
@AJW, Actually, the proven secret is to run as many 100 milers as you can each year. That way you build up a tolerance for the pain and destruction associated with running them
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AJW Reply:
September 16th, 2009 at 3:20 pm
@AJW, Not sure about any proven secret but what is certainly not a secret is that I currently enjoy a four hour lead in the 10 year bet. With four races remaining that means you’ll need to beat me by an hour each year for the next four years. So, at least from my perspective, my technique seems to be working.
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Craig Reply:
September 16th, 2009 at 4:52 pm
@AJW, It’s a good thing I have self-esteem ’cause you sure like to rub it in that you have a four hour lead.
BTW, your wife’s high school lover and I might drive out and watch you run your mile in November.
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MonkeyBoy Reply:
September 16th, 2009 at 8:23 pm
@AJW,
Let’s get some ground rules for this here, mile, before Jizzle Wizzle decides to make changes the night before to suit his needs; a la WTC 2008.
It doesn’t matter how many feet of snow you have in your front yard, the mile is still 4 laps plus 9 yards. No snow handicap will be placed on the time. No altitude conversion will be placed on the time. There will be no handicap given for clydesdale status or d-cup status due to “wintering”. Ashy Larry status will be deemed unacceptable after 3 winters in Idaho, please lube up.
You train with the plow man, so being unable to attend due to not being able to leave your compound will not be an excuse.
In other words, if you want alibis consideration, please remit to the competition committee for review promptly.
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September 15, 2009 at 10:07 pm
Now y’all are getting me inspired talkin’ about running fast miles. I’ve never run a mile faster than 6 min before so I think I’m going to shoot for that first. Then we’ll see if I can’t shave any time off that towards sub-5. Now if only my ankle would hurry up with its healing process…
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Craig Reply:
September 15th, 2009 at 11:16 pm
@hairclub, I think 6 minutes would be a good goal for you. Don’t look past it until you reach that goal.
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September 17, 2009 at 11:13 pm
Reply to MonkeyBoy!
The plow man and I are on it and I’m running 4:59 before the end of 2009. You can say what you want about changing the rules, etc… and if you want to come to the Canyon next March all I can say is BYO!!!
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September 18, 2009 at 7:34 am
Now you need to find a serious downhill course and go sub-four!
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September 19, 2009 at 11:38 am
I’d like to see a AJW vs. LB mile on the track, Placer HS, Monday - June 28th 2010. I’ll put up $200 bucks seed money to the winner and pay a bonus for a sub-8 minute time.
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Craig Reply:
September 19th, 2009 at 11:48 am
@Cougarbait, Oh, I like the way you are thinking. That is going to be brutally hard. Of course, I don’t have an automatic spot in WS so it is possible I won’t be as tired as AJW
Maybe we could expand this to include top WS finishers. It could be the Haggin Cup decider.
And, we can make it a way to raise funds for a good cause - the WS Trail Foundation, perhaps?
What say you, Mr Wizzle?
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AJW Reply:
September 19th, 2009 at 12:35 pm
@Craig, I like the idea of a mile race two days after WS. Count me in! Just a couple questions:
1. Will Cougarbait be the RD for this event?
2. I understand that there will $200 for the winner but what’s the bonus for sub-8?
3. And, the Big One, what will the handicap be should LB fail in his effort to get his speedy ass into the race?
And, PS — I’ve decided to race for 10th:) I kind of like M10
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Craig Reply:
September 19th, 2009 at 1:29 pm
@AJW, I used to think you didn’t have what it takes to be M10 but you proved that you do last June. Think the only thing that could be more exciting would be fighting for the win.
I know a lot of time has passed since last June and our memories have faded but do you remember how messed up your feet were? Yikes. I hopped on a plane Monday after the race and flew to DC. My feet and legs were swollen and I was wearing compression socks! A mile race on Monday is going to be very interesting.
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AJW Reply:
September 19th, 2009 at 2:28 pm
@Craig, Indeed, it will be interesting and I’m up for it. In fact, I may need to adjust my race day expectations so I am ready to do a 7:59 on Monday.
One additional question, will we run the mile early in the day or later in the day? Just trying to budget my post-race beer consumption:)
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September 19, 2009 at 4:00 pm
1. High noon, on the track.
2. Sub-8, a case of brew of your choice.
3. We will need a “turtle” to set the pace.
4. LB not in WS, no mile race, it just wouldn’t be the same.
5. Me RD? No way, putting an event on like this is far beyond my logistical abilites.
6. On fresh legs, we would be asking what kind handicap AJW needs?
7. Yeah, right, AJW gives up M10 to save himself for the Placer..or should I say “Placid Mile”..
8. I still would like to see an event at WS where Pacers square off on Sunday, like a “Pacers 5K,” winner gets auto entry into next year, money goes to charity.
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AJW Reply:
September 19th, 2009 at 10:36 pm
@Cougarbait, Thanks CB. Sounds good. But…
1. It will be hot. Misters???
2. Sierra Nevada. Cold
3. I recommend MonkeyBoy
4. Yes, it wouldn’t be. But, I have a hunch he’ll find a way to weasel his way in. Some of us have to get top-10 but LB, he pulls strings
5. We will miss you
6. Good point. I should have thought of that
7. Don’t be surprised. Smarter guys than me have raced for M10
8. I would too. Although my pacers would lose:)
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September 19, 2009 at 6:08 pm
I like the idea of the donation of the prize money. I tell you what, since AJW probably needs to start saving for his new hip, I’ll match the prize money with a donation, in the name of the winner, to the WS Trail Foundation.
Think we can get Twietstache to be the starter? Maybe Potato?
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September 20, 2009 at 7:26 am
L.B. , Great Balls of fire. You’re awsome!
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September 20, 2009 at 8:07 am
Wow Craig, what an accomplishment. Very fast. Much faster than Hal’s winning time. No wonder they call Eugene Track Town USA. Down here in the Rogue Valley we’re wondering what type of beer you consumed? The video was good but they must have edited out that part. Also, did you have the beer at room temp or cold?
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Craig Reply:
September 20th, 2009 at 9:40 am
@SLF, Usually it is the Ashland crowd that pretends to have more class than the rest of us but this is just pathetic. For a man who can’t burp due to that unfortunate birth defect that must have been fun trying to do a BEER mile. 16:38?
Oh, and don’t even get me questioning whether you guys actually did a mile.
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September 21, 2009 at 8:05 am
Ya know, I actually belched for the first time in my life at the end of the third lap. Thought I was gonna toss but, holy shit, it was only air. That enabled me to go from DFL to a tie for second to the last. What a wonderful feeling (the belch, not the tie), I can see why it’s so damn popular.
Oh yeah, those lost nine yards. I think we did those walking around trying to consume the beverages between laps.
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September 23, 2009 at 1:49 am
I wore my “Conduct the Juices” t-shirt on a first-date. I never made it to first base. What did I do wrong? Should I have worn a hoodie?
Help.
- PC
P.S. you misspelled metres.
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Craig Reply:
September 29th, 2009 at 11:27 am
@Paul Charteris, Before I can offer any dating advice (not like a guy who has been married for 23 years would have anything useful to offer) it would be helpful to know if your date was a man or a woman.
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October 28, 2009 at 9:21 pm
rumour has it AJW will attempt the same sometime around Thanksgiving. Will you please inform the crowd of the date/time, so there is a comparable cheering section? fair is fair. No sprinklers. Rain is likely.
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Craig Reply:
October 28th, 2009 at 11:13 pm
@noultranoname, it is looking like the AJW sub-five-minute mile attempt will take place at Hayward Field on the Tuesday before Thanksgiving. Tapeworm has agreed to pace. I also got back on the track today and did some 400s and 200s with lc so we just might join AJW for some fun.
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