Just went for a run, as part of the HIIT training I am doing to supplement my boxing. I started properly again last week with it and managed to shave 3 whole minutes off my run time. Its a 4 mile run, with more than 50% of it uphill, and I wont disclose the time that I am now achieving yet but its good.

I am proud of my achievement and know that all this training I am doing is leading to superior fitness levels, on top of my already superior fitness.

So the moral of the story kids, go out and do your runs and you can be just like me; good looking with a wicked athletic technique.

That is all. :cool:

Just went for a run, as part of the HIIT training I am doing to supplement my boxing. I started properly again last week with it and managed to shave 3 whole minutes off my run time. Its a 4 mile run, with more than 50% of it uphill, and I wont disclose the time that I am now achieving yet but its good.

I am proud of my achievement and know that all this training I am doing is leading to superior fitness levels, on top of my already superior fitness.

So the moral of the story kids, go out and do your runs and you can be just like me; good looking with a wicked athletic technique.

That is all. :cool:


How fast can you run the 40 yard dash?

How fast can you run the 40 yard dash?
Havent timed, but one thing is for certain, with a football (soccer ball) a lot quicker than normal. Never figured out why that was...

good job, i've always found it im able to quickly increase my speed and stamina on my runs when i really focus on it

good job, i've always found it im able to quickly increase my speed and stamina on my runs when i really focus on it
Yeah 3 minutes in a week aint bad at all. My run time before was good too!

Simply amazing. You continue to blow us all away. Great stuff.

Simply amazing. You continue to blow us all away. Great stuff.
If this is sarcasm it's not needed. I was just saying that since starting my HIIT training that I have taken 3 minutes off my run time that was already under 30 minutes for 4 miles, most of which is uphill. So that is a good achievement and shows that it works, to do this kind of running.

If this is sarcasm it's not needed. I was just saying that since starting my HIIT training that I have taken 3 minutes off my run time that was already under 30 minutes for 4 miles, most of which is uphill. So that is a good achievement and shows that it works, to do this kind of running.

Good job. Just one question: How is a 4 mile run HIIT?

Good job. Just one question: How is a 4 mile run HIIT?
It's not, but doing it like I do is.

1 mile jog basically warm up.
2 miles of HIIT.
1 mile of jog warm down.

^^ As a rough guide. Also means that all the hills are included in the HIIT part and all the flats are the warm up and warm down, making it even harder than normal.

Good workout. The time shouldn't matter much though, except for the HIIT part, where the rest intervals would have to be a set distance or time.

Good workout. The time shouldn't matter much though, except for the HIIT part, where the rest intervals would have to be a set distance or time.
Well I only started last week, and that is something that I am working on shortening dramatically. I currently do 2 lamposts jog 1 lampost sprint, but when I reach even better fitness it will be 1:1 on jogs/sprints.

Lets not get it twised though, I can easily do 3x2 rounds since I do more than that when I sparr anyway, and at a very high workrate against experienced boxers, but when it comes to the runs a different sort of stamina is tested I find.

The time matters to me because it shows that cardiovascular gains are being made. Whereas before it felt physically impossible to get under the times I was doing, I am now shaving whole minutes off it and thus making progress. I also find it is a good way to motivate myself to do even better everytime. When it comes to my runs I never go backwards. My times are always getting faster. I sense, now though, that I wont be making gains of 3 minutes at a time because that is massive in running terms and I have only just shaken off the rust which is why I improved so quickly (1 week). From this point onwards I feel that it will be 30 second gains etc. Also the time matters to me because anyone can run 4 miles with a little bit of sprinting. It's all about the pace you go and in amateurs if you are running 4 miles in record times then you will also be able to sustain this in a bout. I guess what im saying is, decreasing the time it takes to cover the same distance can never be bad. ;)

Well I only started last week, and that is something that I am working on shortening dramatically. I currently do 2 lamposts jog 1 lampost sprint, but when I reach even better fitness it will be 1:1 on jogs/sprints.

Lets not get it twised though, I can easily do 3x2 rounds since I do more than that when I sparr anyway, and at a very high workrate against experienced boxers, but when it comes to the runs a different sort of stamina is tested I find.

The time matters to me because it shows that cardiovascular gains are being made. Whereas before it felt physically impossible to get under the times I was doing, I am now shaving whole minutes off it and thus making progress. I also find it is a good way to motivate myself to do even better everytime. When it comes to my runs I never go backwards. My times are always getting faster. I sense, now though, that I wont be making gains of 3 minutes at a time because that is massive in running terms and I have only just shaken off the rust which is why I improved so quickly (1 week). From this point onwards I feel that it will be 30 second gains etc. Also the time matters to me because anyone can run 4 miles with a little bit of sprinting. It's all about the pace you go and in amateurs if you are running 4 miles in record times then you will also be able to sustain this in a bout. I guess what im saying is, decreasing the time it takes to cover the same distance can never be bad. ;)

I see what you're saying, and I do agree. My point was only that including a warmup, and the jog intervals, which are more or less supposed to be rest, is less than optimal. Worrying about beating a time, during a warmup is definitely a wrong mindset, and jogging from one post to the next might have to be done slower, if you're giving more of your self on the sprints than usual.
Conversely, you could actually do the sprints SLOWER and do the rest faster, and get a better time. So basically going for a total time can confuse the issue a little. Do you want optimal effort on your sprints or a low total time? They don't necessarily go hand in hand. See what I'm saying?

I see what you're saying, and I do agree. My point was only that including a warmup, and the jog intervals, which are more or less supposed to be rest, is less than optimal. Worrying about beating a time, during a warmup is definitely a wrong mindset, and jogging from one post to the next might have to be done slower, if you're giving more of your self on the sprints than usual.
Conversely, you could actually do the sprints SLOWER and do the rest faster, and get a better time. So basically going for a total time can confuse the issue a little. Do you want optimal effort on your sprints or a low total time? They don't necessarily go hand in hand. See what I'm saying?
Ah yes, but no I dont go out of my way to beat my time. I have ran for different clubs in my time also and I know that if you dont pace yourself then you will end up with a lower average time no matter how fast you think you are going in the first mile or so. So yeah, I always pace myself and make sure that im making the most of my HIIT training. With that said I guess I could slow down even more at the beginning to get even more out of my sprint sessions. Perhaps if I go slow for that first mile then I might even be able to achieve 1:1 (Jog/Sprints) right now... Worth a thought, I might try that next time out, which will be Friday probably.

I bet you'd shave more time off of that run if I was chasing you. Or maybe you would stop and drop me with that incredible right hand that Ive heard you speak of. Ha ha...................Rockin':boxing:

when i run i like timing myself.it seems as the more i improve the better i get. its a great accomplisment

Ah yes, but no I dont go out of my way to beat my time. I have ran for different clubs in my time also and I know that if you dont pace yourself then you will end up with a lower average time no matter how fast you think you are going in the first mile or so. So yeah, I always pace myself and make sure that im making the most of my HIIT training. With that said I guess I could slow down even more at the beginning to get even more out of my sprint sessions. Perhaps if I go slow for that first mile then I might even be able to achieve 1:1 (Jog/Sprints) right now... Worth a thought, I might try that next time out, which will be Friday probably.

Why don't you just time yourself during each sprint? That way the warm up, cool down, and rests aren't part of the time. Plus you can see how much you are slowing down from the first one to the last.

I bet you'd shave more time off of that run if I was chasing you. Or maybe you would stop and drop me with that incredible right hand that Ive heard you speak of. Ha ha...................Rockin':boxing:
Still bitter? Hahahahah.

You don't even understand how bad you look when you continually make posts like this one. Keep it up "champ".

Cockin' :boxing:

Why don't you just time yourself during each sprint? That way the warm up, cool down, and rests aren't part of the time. Plus you can see how much you are slowing down from the first one to the last.

If you read the thread, we already had this discussion. :)

If you read the thread, we already had this discussion. :)
Yeah, to summarise, I wanna time the whole run not just 1 mile of it. To me the aerobic part is just as important as the anaerobic part. I pride myself on both and thus feel proud when I do something like this, take 3 minutes off the total run time.

Still bitter? Hahahahah.

You don't even understand how bad you look when you continually make posts like this one. Keep it up "champ".

Cockin' :boxing:

I would not call it bitter. More like a comment about your deadly right hand, as you like to portray it and your immense super human talents.

Rockin':boxing:

If you read the thread, we already had this discussion. :)

I did read the whole page and a half and just wanted clarification.

Yeah, to summarise, I wanna time the whole run not just 1 mile of it. To me the aerobic part is just as important as the anaerobic part. I pride myself on both and thus feel proud when I do something like this, take 3 minutes off the total run time.

Oh, that makes sense...3 minutes is a lot. Good shit, congrats.

Erm yeah now minus 1:36 off that. Just went out for a run, same course as ever, and did it with 1 minute 36 seconds off the last time. Add those 2 deductions up, that's almost 5 minutes off my run time.

I emphasise that my previous run times were done when I was really fit also, boxing and everything, i'm just getting faster with a little bit of age I think.

Now I don't really wanna come across as a show off or anything, because this time I'm being serious but let me tell you this aswell. I went for a 10+ mile bike ride about 4-5 hours ago, and was feeling it in my legs as I did the run. My calves in particular were aching like hell and as I mentioned before the majority of my course is uphill so that ****ed me up a little. I reckon without that I maybe could subed my time by 2 minutes or more.

One last thing I wanna stress about timing myself. The reason I do it: as a measure of my cardiovascular fitness improving. Also if I am doing exactly the same course under exactly the same conditions but with a faster time, I am doing it more intensely. Intensity, the key to weight loss and proper simulation of boxing once you get in the ring.

How fast can you run the 40 yard dash?

In High School I ran it in just under 4.9 which I thought was pretty good as I schooled the star football running back.

Erm yeah now minus 1:36 off that. Just went out for a run, same course as ever, and did it with 1 minute 36 seconds off the last time. Add those 2 deductions up, that's almost 5 minutes off my run time.

I emphasise that my previous run times were done when I was really fit also, boxing and everything, i'm just getting faster with a little bit of age I think.

Now I don't really wanna come across as a show off or anything, because this time I'm being serious but let me tell you this aswell. I went for a 10+ mile bike ride about 4-5 hours ago, and was feeling it in my legs as I did the run. My calves in particular were aching like hell and as I mentioned before the majority of my course is uphill so that ****ed me up a little. I reckon without that I maybe could subed my time by 2 minutes or more.

One last thing I wanna stress about timing myself. The reason I do it: as a measure of my cardiovascular fitness improving. Also if I am doing exactly the same course under exactly the same conditions but with a faster time, I am doing it more intensely. Intensity, the key to weight loss and proper simulation of boxing once you get in the ring.

This comment has nothing to do with anything but I'm going to say it anyway. Before it got cold in Calgary I ran for 3 weeks non stop always after work and when I first started I would run it pretty slow (this was 50% uphill also) and I could only run it for 20 minutes then I had to stop because my legs were tired as **** and I was actually surprisingly pretty tired. By the third week I was running at about a 40% pace and for a good 35 minutes.....I felt like theeeee man.

This comment has nothing to do with anything but I'm going to say it anyway. Before it got cold in Calgary I ran for 3 weeks non stop always after work and when I first started I would run it pretty slow (this was 50% uphill also) and I could only run it for 20 minutes then I had to stop because my legs were tired as **** and I was actually surprisingly pretty tired. By the third week I was running at about a 40% pace and for a good 35 minutes.....I felt like theeeee man.
Yep, it's surprising the improvements your body can make in a short time.

I tested my 40 out of shape last year at 4.6.. i think i can push 4.5 now maybe 4.4

Aside from boxing, im 2nd in state for hurdles in the state for highschoolers. Being tall and fast has all the advantages :) Long jabs and Long strides