3-2-Go, 4-The-Big-1 !!!
Greetings!
There are just 3 weeks to go, 21 days left, before "The Big 1" is conducted...
Are You Ready Yet?
If you have been hard at it on your training, have you done any 'mini-tests' on yourself to see where your paces are at for the race? Try doing a 400m or an 800m trial run as a mini-test of your current levels. Generally speaking, and there is no real 'hard-science' on it, but a good hard, 400m effort can predict your 1600m time by taking your time in the 400m x 4, and adding about 15-20 seconds to it, which would be an additional 4-5 seconds per lap as an estimate. This at least gives you a 'guesstimate' at least. Again, I'm not quoting any major scientific breakthrough's here, just what some experts say about this. It varies of course due to your level of fitness & conditioning.
Going throughout my house today, I did a LOT of spring cleaning & re-arranging of my items around my house. I finally got my taxes done online & e-filed, so that put me in a happy mood after seeing my refund total, making the house cleaning go by in a breeze it seemed! Anyways, I started in my living room and then into my computer room. I keep most of my training guides & books in my computer room for a quick handy reference now & then. I came across my VO2 race-pace estimate charts I had when I was coaching. I kept these in my bag as a quick guide to look at after the races were done, so I could track my athletes' progress throughout the season.
These ratings were VO2 estimates given off of a runner's race performance times. I would use these ratings after each runner's race to track the fitness levels throughout the season, as well as to give suggested times to shoot for during speed workouts.
Here are some examples:
Mile Time VO2 Rating
9:11 30
8:41 32
8:14 34
7:49 36
7:27 38
7:07 40
6:49 42
6:32 44
6:17 46
6:03 48
5:50 50
5:38 52
5:27 54
5:16 56
5:06 58
4:57 60
4:49 62
4:41 64
4:33 66
4:26 68
4:19 70
To give you an indication at how high a level of 70 is for a runner, some schools have boys mile records at 4:20 to 4:05 times....
In the world of extreme endurance athletes, Lance Armstrong was predicted to have a VO2 Max rating of 84 on his cycling tests, I believe.
A great way to see what your current VO2 ratings are for your sex & age range, such as being good, excellent, etc. is on the site http://exrx.net.
For a 1.5 mile running test, use this calculator:
http://www.exrx.net/Calculators/OneAndHalf.html
For instance, I have run in the past, 1.5 miles in less than 10 minutes. I'm almost 32, so this puts me at a 51.8 VO2 rating, an "Excellent" rating for my age, and a score of 93 in a percentile ranking.
For the sake of estimating, try to do 3 laps on a 400m track, double your time, and then use that time as the 1.5 mile time to see what you possibly are at for your V02 rating by using this online tool. Remember, it is just an estimate.
In other news: I have combined a majority of my guides, which cover a wide variety of sports training needs, into one main package over at http://rocketspeedtraining.com. Check it out if you want to find a great deal on speed, agility, strength, & endurance training tips & tricks from Yours Truly! The money you'd save in creating just one Rocket Feet Trainer 2.0 device would literally pay for the entire package itself! Not to mention the super-secret training tips of using GPS Speed Monitors into your training, with the "Endure!" e-book, now added to the mix!
I have also included one more package to the Turbulence Training page over at http://asapworkouts.com/turbtrain.html. Craig Ballantyne just created a SUPER-SIZED package of books & DVD's on Bodyweight Cardio workouts, using his successful Turbulence Training system. This is such a mega-sized package, it even offers a payment plan to help people out! Check that out as well, along with the great deals of the Less Than $10 workouts that are offered, too!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://RocketSpeedTraining.com
http://ASAPWorkouts.com
There are just 3 weeks to go, 21 days left, before "The Big 1" is conducted...
Are You Ready Yet?
If you have been hard at it on your training, have you done any 'mini-tests' on yourself to see where your paces are at for the race? Try doing a 400m or an 800m trial run as a mini-test of your current levels. Generally speaking, and there is no real 'hard-science' on it, but a good hard, 400m effort can predict your 1600m time by taking your time in the 400m x 4, and adding about 15-20 seconds to it, which would be an additional 4-5 seconds per lap as an estimate. This at least gives you a 'guesstimate' at least. Again, I'm not quoting any major scientific breakthrough's here, just what some experts say about this. It varies of course due to your level of fitness & conditioning.
Going throughout my house today, I did a LOT of spring cleaning & re-arranging of my items around my house. I finally got my taxes done online & e-filed, so that put me in a happy mood after seeing my refund total, making the house cleaning go by in a breeze it seemed! Anyways, I started in my living room and then into my computer room. I keep most of my training guides & books in my computer room for a quick handy reference now & then. I came across my VO2 race-pace estimate charts I had when I was coaching. I kept these in my bag as a quick guide to look at after the races were done, so I could track my athletes' progress throughout the season.
These ratings were VO2 estimates given off of a runner's race performance times. I would use these ratings after each runner's race to track the fitness levels throughout the season, as well as to give suggested times to shoot for during speed workouts.
Here are some examples:
Mile Time VO2 Rating
9:11 30
8:41 32
8:14 34
7:49 36
7:27 38
7:07 40
6:49 42
6:32 44
6:17 46
6:03 48
5:50 50
5:38 52
5:27 54
5:16 56
5:06 58
4:57 60
4:49 62
4:41 64
4:33 66
4:26 68
4:19 70
To give you an indication at how high a level of 70 is for a runner, some schools have boys mile records at 4:20 to 4:05 times....
In the world of extreme endurance athletes, Lance Armstrong was predicted to have a VO2 Max rating of 84 on his cycling tests, I believe.
A great way to see what your current VO2 ratings are for your sex & age range, such as being good, excellent, etc. is on the site http://exrx.net.
For a 1.5 mile running test, use this calculator:
http://www.exrx.net/Calculators/OneAndHalf.html
For instance, I have run in the past, 1.5 miles in less than 10 minutes. I'm almost 32, so this puts me at a 51.8 VO2 rating, an "Excellent" rating for my age, and a score of 93 in a percentile ranking.
For the sake of estimating, try to do 3 laps on a 400m track, double your time, and then use that time as the 1.5 mile time to see what you possibly are at for your V02 rating by using this online tool. Remember, it is just an estimate.
In other news: I have combined a majority of my guides, which cover a wide variety of sports training needs, into one main package over at http://rocketspeedtraining.com. Check it out if you want to find a great deal on speed, agility, strength, & endurance training tips & tricks from Yours Truly! The money you'd save in creating just one Rocket Feet Trainer 2.0 device would literally pay for the entire package itself! Not to mention the super-secret training tips of using GPS Speed Monitors into your training, with the "Endure!" e-book, now added to the mix!
I have also included one more package to the Turbulence Training page over at http://asapworkouts.com/turbtrain.html. Craig Ballantyne just created a SUPER-SIZED package of books & DVD's on Bodyweight Cardio workouts, using his successful Turbulence Training system. This is such a mega-sized package, it even offers a payment plan to help people out! Check that out as well, along with the great deals of the Less Than $10 workouts that are offered, too!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://RocketSpeedTraining.com
http://ASAPWorkouts.com
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