1/4 miles in 46 seconds - what's a decent pace for fat people?

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Hale P Zengingon » Wed, 19 Aug 1992 11:27:35



Quote:
>Hi!
>Last night I went running, which is not a regular habit for me, but
>something I plan to do more of.
>I did a 1/4 mile in 50 sec, walked one lap, did 1/4 mil in 48 sec,
>walked two laps, then did a 1/4 mile in 46 sec.
>I have no idea if these are good times, but someone at work said
>that 55 sec is a good time.  I have no point of reference for this
>distance.  I used to run the mile at ~5 min 26 sec in high school,
>but I can't remember anything about the 1/4 mile at all (I didn't
>do it often, the mile was my thing).
>What is a good exercise program to get better at this?  I was thinking
>about four 1/4 mile runs, each one spaced by a walking 1/4 mile rest
>would be very reasonable for me, especialy for the next few months.
>I lift weights a few times a week, and I would be running 2-3 times
>/week also.
>Is this a reasonable plan for speedy improvement, or would I have to
>do more?   I am aiming for cardivascular improvement, a lower resting
>pulse (currently ~70min), faster times, and possibly a small amount
>of weight loss, although that is not as important to me right now.
>I never _ever_ plan to enter any kind of competition of any kind.  
>This is solely for my own well being.
>I don't like the mile any more.  I would prefer to train faster at a
>shorter distance repeatedly, with walking rests.
>I am 23 yrs old, 245 lbs, 6'4".   When I was running the mile 7 yrs ago,
>I was the same height and ~155 lbs.  I feel I am in decent shape, but
>I have gotten a little on the heavy side and I want to do some stuff
>for my c/v fitness.
>Jim Del Vecchio

  Are you sure about the distance? The world record for 400 meters is ~40 sec.
1/4 mile is a little over 400m. If I were you I would check the distance
again.
                                                Pinar
 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Richard Dru » Wed, 19 Aug 1992 13:23:37


Quote:
>I did a 1/4 mile in 50 sec, walked one lap, did 1/4 mil in 48 sec,
>walked two laps, then did a 1/4 mile in 46 sec.

>I have no idea if these are good times

Very good, especially for someone who hasn't done any serious
running in 7 years and has gained 90 pounds in the interim.  So
good, that you should make sure that you are actually running on
a full 1/4 mile track?  Several school "tracks" around here are
shorter.  Not that the numbers are really all that important, but
if you are going to measure, it's nice to be sure.
--
Richard A. Drury


 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Ronnie Townse » Wed, 19 Aug 1992 15:10:03


Quote:

>>I am 23 yrs old, 245 lbs, 6'4".   When I was running the mile 7 yrs ago,
>>I was the same height and ~155 lbs.  I feel I am in decent shape, but
>>I have gotten a little on the heavy side and I want to do some stuff
>>for my c/v fitness.

>  Are you sure about the distance? The world record for 400 meters is ~40 sec.
>1/4 mile is a little over 400m. If I were you I would check the distance
>again.

I would second that notion. The record is actually 43.29 set by Butch "I was
framed" Reynolds. To do one in 46 seconds places you on the cusp of world-class.
If you check it and the time and distance turns out to be legit.. You will be
needing and agent and I'm prepared to offer my services as you are about to
become very rich! :-)

--
Ronnie
-------------------------------------------------------------
I'm not cynical... I just don't believe in anything....

 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Jeff Morr » Wed, 19 Aug 1992 23:12:15

I would agree that you are in good shape if you can turn a 50-second
quarter-mile without training.  That would have bested our high school
record when I was in school.  From the description of your runs, it
didn't sound like they were full-out sprints, which is just what that
sort of time would require (not to mention a bunch of natural speed!).
Either you are REAL fast, your watch is broken, or your track isn't
a quarter-mile.
 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Julia Colli » Thu, 20 Aug 1992 00:05:12


Quote:

>I did a 1/4 mile in 50 sec, walked one lap, did 1/4 mil in 48 sec,
>walked two laps, then did a 1/4 mile in 46 sec.
>....
>Is this a reasonable plan for speedy improvement, or would I have to
>do more?   I am aiming for cardivascular improvement, a lower resting
>pulse (currently ~70min), faster times, and possibly a small amount
>of weight loss, although that is not as important to me right now.
>I never _ever_ plan to enter any kind of competition of any kind.  
>This is solely for my own well being.

If your priority is cardiovascular improvement, you would be better
off doing longer running intervals at a conversational pace, keeping
your heart rate elevated at a moderate level for the often publicized
"20 minutes, 3 times per week".  After this is comfortable then it
would be appropriate to re-introduce the interval workout you describe.
Doing some running at the moderate, consistent pace gives you a better
running base to handle the interval workouts, hopefully preventing
injury.

Julia
.................................................................

:...............................................................:
: Given that true intellectual and emotional compatibility are  :
: at the very least difficult, if not impossible, to come by,   :
: we could always opt for the more temp***gratification of    :
: sheer physical attraction.  That wouldn't make you a shallow  :
: person...would it?                    - Lyle Lovett           :
:...............................................................:

 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Paul Denny x83 » Thu, 20 Aug 1992 03:56:08


Quote:

> Hi!

> Last night I went running, which is not a regular habit for me, but
> something I plan to do more of.

I'm sure you won't regret it

Quote:
> What is a good exercise program to get better at this?  I was thinking
> about four 1/4 mile runs, each one spaced by a walking 1/4 mile rest
> would be very reasonable for me, especialy for the next few months.

> I lift weights a few times a week, and I would be running 2-3 times
> /week also.

> Is this a reasonable plan for speedy improvement, or would I have to
> do more?   I am aiming for cardivascular improvement, a lower resting
> pulse (currently ~70min), faster times, and possibly a small amount
> of weight loss, although that is not as important to me right now.
> I never _ever_ plan to enter any kind of competition of any kind.  
> This is solely for my own well being.

I think that following your running schedule is not going to achieve what
you are aiming for. You are planning to run three high intensity workouts
each week combined with three weight sessions which if done properly will
also be high intensity. Doing this will almost certainly injure you or burn
you out - even if it doesn't you will not improve your c-v fitness but will
improve your strength and anaerobic capacity.

I would suggest that you try to run at least three times a week for at least
20 minutes each time at a pace that allows you to do this consistently. This
will mean running slower - if you find yourself thinking after a few weeks that
there are "reasons" why you can't go for a run today then you are pushing too
hard. The right pace for you may well feel ridiculously slow to you at first
but think of improving your fitness in terms of pushing a car from a standstill
- the way to do it is steady applied effort, if you try to kick it into motion
you will only hurt yourself.

To improve at first try to increase your mileage by both running more frequently
and for longer distances so that you work towards a pattern with about five
runs a week with one run (lots of runners do this on Sunday morning) about 1.5
times longer than the others. Vary your routes and never increase your mileage
more than ten percent per week.

Once you are running comfortably and have lost some weight (this may take about
a year) you can start to add in quality sessions of the sort you describe but
these should only be about ten percent of your total training.

Quote:
> I don't like the mile any more.  I would prefer to train faster at a
> shorter distance repeatedly, with walking rests.

I think this is because fast running *hurts* if you run further than 200-400m.
This is because you are burning oxygen faster than you can breathe it and after
this distance you will have used up all the oxygen stored in your muscles and
the energy you are using comes from anaerobic processes which produce acid as
a waste product -hence the pain. To avoid this you need to use energy at a slow
enough rate such that your cardiovascular sytem can replace all the oxygen that
you are burning ie you need to slow down. By doing this regularly your c-v
system will become more efficient at delivering oxygen and you will be able
to run faster for the same stress level.

Incidently your diet should predominently be complex carbohydrates (60-70%)
for the most rapid improvements but thats another story...

Quote:
> Jim Del Vecchio

Good luck - Paul
 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Deanna J. Dee » Thu, 20 Aug 1992 02:46:47


:
: I am aiming for cardivascular improvement, a lower resting
: pulse (currently ~70min), faster times, and possibly a small amount
: of weight loss, although that is not as important to me right now.

For cardiovascular improvement and lower resting pulse,
everything I've heard points to much longer exercise duration
than 1/4 mile runs.  Like finding a pace you can maintain for
20 minutes as mentioned in another thread!  I know, it's
not what you wanted to hear, since you implied that you didn't
even like the mile.  However, I've been reading and listening
with an ear biased toward fat reduction/maintenance as well
as fitness maintenance, and losing weight wasn't your main concern.
Though I'm sure that with any regular exercise you're going to
see results.  Good luck! :-)

 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by James Douglas Del-Vecch » Thu, 20 Aug 1992 10:31:02


Quote:
>  Are you sure about the distance? The world record for 400 meters is ~40 sec.
>1/4 mile is a little over 400m. If I were you I would check the distance
>again.
>                                            Pinar

Ahh,    ....make that 1 min 46 sec.   My girlfriend was timing me, and
I don't think she was looking at the min hand, though she swears she
was.   The only explanation I can think of is that I was one whole min. off,
(& rather embarssed to have posted this now)
as the track I use is a standard 440 yards to the lap, to the best of
my knowledge.

Someone said the figure would have been reasonable for 380-420 yds, but
not 440, I'll check the specs for the track (and lane 3rd from outer),
but a missing minute seems to be the best answer.

  So solly.

Jim D

Follow up to alt.folklore.urban         ;^)

 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by James Douglas Del-Vecch » Thu, 20 Aug 1992 10:32:43


Quote:
>  Are you sure about the distance? The world record for 400 meters is ~40 sec.
>1/4 mile is a little over 400m. If I were you I would check the distance
>again.
>                                            Pinar

Ahh,    ....make that 1 min 46 sec.   My girlfriend was timing me, and
I don't think she was looking at the min hand, though she swears she
was.   The only explanation I can think of is that I was one whole min. off,
(& rather embarssed to have posted this now),
as the track I use is a standard 440 yards to the lap, to the best of
my knowledge.

Someone said the figure would have been reasonable for 380-420 yds, but
not 440, I'll check the specs for the track (and lane 3rd from outer),
but a missing minute seems to be the best answer.

  So solly.

Jim D

Follow up to alt.folklore.urban         ;^)

 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Jim Pucke » Thu, 20 Aug 1992 22:36:28


:
: I am aiming for cardivascular improvement, a lower resting
: pulse (currently ~70min), faster times, and possibly a small amount
: of weight loss, although that is not as important to me right now.

all of these goals sound like Long Slow Distance, unpleasant as that may
seem right now! _Especially_ the weight loss one -

..can we talk? 8-)

If you look at the FAQ for this newsgroup, it has a chart for calories/hour
burned in running. There is virtually _no_difference_ in the calories/MILE
between a 7:00 pace and a 10:00 pace! SO the most calories can be burned
running 10 minute miles, since we can run a lot more of 'em!

With regards to the whole cardiovascular scene - there is some evidence that
that whole thing can be correlated to calories burned in heavy exercise.
Ther is some break in the graph around 2000 calories/week where
pulse, *** pressure, and a lot of other stuff bet a lot better - and that
is right around 20 mi/week.

just one more mile,
jim p. The 'Non-Sense' Coach! (Hi Jack!)

--

Huntsville,AL (205)461-4922  
This life is a test. It is only a test. If it had been a real life, you
would have been given instructions....

 
 
 

1/4 miles in 46 seconds - what's a decent pace for fat people?

Post by Banchy thomas g (4 » Thu, 20 Aug 1992 23:46:35

This thread reminded me to ask a question I've been wondering about: for
those people who have gotten reasonably big from lifting (e.g. Chris Long),
and do some aerobic work on the side, what sort of running times can be
expected for various distances?  I've heard that muscle mass affects
running times even more than the weight would lead one to believe, but
some actual data would be interesting.  Besides, I think this would be
a more telling indicator of aerobic fitness than pulse, which generated
a good number of posts.  So, how about posting height, weight, and best
time for 1 mile, 5K, 10K, and marathon (or estimates).  Also, does
anyone els ehave a better candidate for optimal balance of physique
and aerobic fitness than the triathlete?

Tom
--
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 "babble, burble, banter, bicker...bicker...bicker"  -King Crimson
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