Yesturday I again completed the mile test which is completed as part of Phase 1, Week 12 and I shaved 43 seconds from my initial test completed before I began the Strategic Running Foundation as outlined in TCI.

I ran my initial mile test 11 weeks ago in 7.57 (rounded down to 7.55 for the speed zone calculations) with me running 7.14 this time that I will round up to 7.15 so I can adjust my speed zones accordingly.

My average HR for the test fell 10 BPM from 169 to 159 and my maximum HR fell form 174 BPM to 166 BPM. Taking advice from Rich I did not look at my watch until approaching the 1 mile point so I don't know how long it took to reach my maximum HR but my suspision is it took longer to reach.

I ran the test on a gravel track around an oval that has 2 full size soccer pitches marked on it which measures 650 metre's around. I completed my initial test on the oval itself but we have had heavy rain over the past few days and the oval was soaked and holding a great deal of water. The oval itself is reasonably flat with a slight up hill on one side and the track around it mirror's this but with a slightly increased up hill on the same side. The track is also rutted from the rain with the ruts following the track camber and this surprisingly helped my concentration. Part of me would like to run the test again on a flat running track to see how much improvement I would get running on a proper running track, but this test compared apples for apples.

For this run I used my B2R trail shoes and they felt fantastic during the 20 warm up, 5 X 20' sprints and the test itself. During the 1 mile test I tried not to concentrate on the end but each step and keeping correct form, it felf fast, fast for me that is, Charlie I can't imagin a 4.37 mile as you did the other day - amazing - and I was very happy with the result. I was happy for 3 reasons, firstly I did improve my time, phew, secondly my form felt good, feeling tight and consistant and thirdly this is the 2nd consecutive run where I have used my B2R's having no great calf stiffness afterwards.

As this is the first time I have completed speed work as part of my training with any consistency or plan, I can't really put this into any context, I don't really know how good or otherwise this is. I do know however, how much I am enjoying the speed work within the Strategic Running Foundation and how the plans structure, personal tailoring and varyation has me always wanting to complete the next days training.

Thank you Eric for your fantastic plan, all the work you put into assisting all of us to reach our Cool Impossible it's greatly appreciated. And to everyone who is apart of this wonderful place Thank You for the help and inspiration, I feel that my own Cool Impossible is now a little closer.

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Comment by Siri Andersen on June 6, 2014 at 3:26pm

This is very inspiring! Well done :)

Comment by Lori Enlow on May 28, 2014 at 4:11pm
That is HUGE! Awesome and congratulations...especially on how you felt, and how your progression is going! Zoom Zoom!
Comment by Rich Warne on May 28, 2014 at 12:28pm
excellent result!
Comment by Eric Orton on May 28, 2014 at 11:17am

Congrats Robert, this is GREAT improvement and could be the equivalent of a 20 min marathon reduction.

Bring on Phase 2!

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