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LITTLEREDCAR's Photo LITTLEREDCAR SparkPoints: (3,413)
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9/26/12 7:55 P

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A 15 minute mile, hmm, that sounds like a good goal. If you gals can do it after stuff like cancer, surely the rest of us can.
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LRC - Littleredcar Zip Zipping Along!


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SNOWYOGA's Photo SNOWYOGA SparkPoints: (58,308)
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9/24/12 7:58 P

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Hi LSTEICHEN emoticon Sounds like your moving a long. As they say do what you can and some or the best you can do will always be better then nothing at all! emoticon emoticon

Sincerly,
-SnowYoga~ Moya
Southwest MO. Central time zone
Loving snow &
looking for Balance!


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LSTEICHEN SparkPoints: (1,134)
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9/23/12 3:43 P

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I just walk 1.10 in about 20 min. I live in the country & everyone is combining right now so there are times I have to slow down & let the combines, trucks & tractors go by. The gravel road isn't that big. I have had so many health issues in the past few years that noone seems to figure out. I used to walk all the time. In fact it was like a drug for me. Then I had kids & things just stopped. I'm hoping I can back on track with this.

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THIN4HIM5's Photo THIN4HIM5 SparkPoints: (13,293)
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9/5/12 1:01 P

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Thank you all for your information and inspiration. I am really looking forward to the 5K.
Have a wonderful day!!
Wendy

Wendy

Each new day is a gift.
That is why we call it~
The "PRESENT"

Be kind to yourself and Live in the Present"

Remember That God is good ALL of the Time!!






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OHIOSTAR58 Posts: 108
9/3/12 11:02 A

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a fifteen minute mile is one of my goals. Right now I am about 18 minutes. This is down from 20 minutes. I never thought I would walk faster than a 20 minute mile, so it can be done. I'm walking a 5k this Saturday and hope to do the entire race at a 18 minute pace.

I can do all things through Jesus who strengthens me.


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BJPENNY70's Photo BJPENNY70 SparkPoints: (71,938)
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8/26/12 2:02 P

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Thank you, RELLIMTENAJ! I am having a ball with the 5k training. It is hard sometimes, but I love it. Now that I know, later I will be involved with the walk endurance race distances. I will take my time toward it. Train and research. For now I am very happy with where I am, now that I am aware. I am going to try endurance training with my walking and stationary bike. I have read in Sparkpeople that it is a good way to burn fat. It says to walk fast for 30 seconds than walk at a normal pace for two minutes. Walk fast one block and normal pace for two blocks. I think that will make walking more interesting to my body. I have been doing the form that you describe, except the position of the arms. I wasn't aware of that until I read what you said. I will practice that. I do try to hold my stomach muscles in as I walk. I try to breath evenly. Every so often I take a nice deep breath in and out. It seems to help me energize and clears my head. I appreciate your help! emoticon

Philippians 4:13 I can do all things through CHRIST which strengtheneth me.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,274
8/26/12 1:45 P

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BJPENNY70 - The 15 minute mile is a goal speed for those who walk endurance race distances, and for those who wish to improve their time for any given distance. You are doing great. As the weight drops and your health improves I'm guessing your speed will increase as well. Have fun as you go, because when we loose the fun we stop.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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BJPENNY70's Photo BJPENNY70 SparkPoints: (71,938)
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8/26/12 12:51 A

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For starters thank you for this page. It is very helpful reading all this information. I am new at this. This is my third week of training. I didn't even know the mile was to be walked in 15 minutes. I didn't even know if I was doing very well. My best time is 1 mile in 22.5 minutes. I am pretty happy with that in comparison to what is average. I feel happy for what I have accomplished so far. I had been homebound for approximately 8 years, because of an injury my knee and to my ankle. I suffered 4 surgeries and months of therapy. I also have serious back issues. I am awaiting surgeries to be scheduled. I have been able to get back on my feet since around April. I have had to fight every inch of the way. Now I am working in the yard, shopping, and doing laundry again. Things I never thought I would do again. I was reading about all of the fellow Sparkers, who have been involved in walk-a-thons, runs, and triathlons. I wanted some of that. So I decided I would consider a 5k sometime this year as a goal. I finally got the nerve to join the SparkPeople's Official 5k for training. It isn't easy, but I am doing it. So happy! Now I need all the advice any of you can throw my way? This information is a great start! I have really great walking/running shoes as of four days ago. What about socks? I use a mixed blend of socks. I do tend to get blisters on my feet. Usually the toes and ball of the foot. Suggestions for avoiding this or caring for it? I read somewhere to use a thin coat of vaseline on my feet. It does help with the friction. But still getting blistered just not as bad. What about 2x athletic clothes for walking/running? Does anyone know of a reasonable place to find them? I have found out fast about stretching after a long walk. Coach Nicole was a big help there. A few of her exercises I couldn't do, because I can't get on my artificial kneecaps. That is a big no no. That can displace them and mean more surgery. I try to improvise, though. Any information that will help me to improve myself for a 5k is welcome from all of you. Thanks! By the way one of the big things that helped me back to walking is the help of the LORD, preserverance, and the weight I lost (88 pounds). I still have 101 pounds to go. So this 5k is very important to me. It will be a goal fulfilled, it will help with weight loss, tone me up more, and general make me feel free of all the years I was shut-in. Very happy! emoticon

Philippians 4:13 I can do all things through CHRIST which strengtheneth me.


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WALKINGGRANDMA's Photo WALKINGGRANDMA Posts: 18,584
8/18/12 12:55 P

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The fifteen minute mile is truly the standard for walking. It is much easier with the methods mentioned below. Keeping arms bent is the biggest help for me. Our legs move as our arms swing so if you shorten the swing, the legs move faster.

Keep training. Work on sprints, focus on breathing, technique in other "sprints" and use the "talk" test to see if you are working hard enough. If you can sing the national anthem, you are walking too slow, but if you can't talk and carry on a conversation, you are walking too fast.

Get out and walk consistently. Work on technique during at least part of your walk, and do sprints which are taking faster than normal steps for a short time. I do 100 step sprints as it seems to be something I can concentrate on without looking at my watch. Walking a 15 minute mile or even a slower mile is about 100 steps a minute.

Most important, enjoy your walks. If you are more likely to continue them if you enjoy them.

Call me WG
A journey of a thousand miles begins with a single step.

Be yourself. Everyone else is already taken.
Oscar Wilde

You will never "find" time for anything. If you want time, you must make it.
Charles Bruxton


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GOLDDUSTMOMMY's Photo GOLDDUSTMOMMY SparkPoints: (29,190)
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8/17/12 12:02 A

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I'm going to keep trying, but I can say for certain that I do all that already! And yes, I have noticed it speeds me up, but I still don't reach 15. As I said, I will keep trying but that brain of mine is so dang persistent sometimes with it's negativity lol

Good luck with your cancer. I've lost so many to it and I am certainly sending you healthy vibes!


~~Joanne

"I'm OK when everything is not OK!"
"You must out-create that destructive tendency. Little Fire Starter, heal the fury"


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,274
8/15/12 4:01 P

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Reaching the 15 minute mile walking is about form and upper body strength as much as cardio strength. It's also about convincing your brain what your body already knows... that you can do it. It has nothing to do with leg length. At my peak (before cancer) I reached the sub 15 minute mile long before my fit, 6'1" husband, and I'm 5'5" and over 200 pounds.

Cross training with weights/resistance at a ratio of 2 upper body/core workouts to 1 lower body core workout is a first step. Your arms propel your legs. If you don't believe me, try to walk fast without using your arms at all (including your shoulders), then try with your arms as described below. Strengthening your core allows you to hold yourself upright as you tire; if you slouch, you slow. Strengthing your upper body allows you to pump your arms faster.

As for form, stand up straight, do not lean forward or back. Hold your arms bent at 90 degrees, just like a runner, keep your hands relaxed, not clenched. As you walk move your arms forward and back (think of playing choo choo train as a kid). Do not allow your hands to get lower than your waist and do not allow them to swing across your body or away from your body. Keep your steps short which allows for a quicker turnover. Land on your heel and roll along the more outer part of your foot to the ball of the foot, then push off with the back foot. The longer that back foot stays in contact with the ground the more powerful your step will be.

Once you have the form down, work on increasing speed by doing intervals. Choose an amount of time or distance and walk as quickly as you can, speed (start with 30 seconds) then slow down to a confortable pace for 60 seconds to 2 minutes, recovery. Repeat this for 5 to 8 sets. This will help increase your cardio fitness and you will find that as you get used to the quicker speed you will be able to increase the amount of speed time and decrease the amount of recovery time.

Almost anyone can reach the 15 minute mile with a little practice, as long as you convince your mind that you can do it, and all it has to do is come along for the ride.

Janet

BTW, I'm hoping to get back down to the 15 minute goal after I recover from my newest bout of cancer. It won't be easy, but I'm sure going to try.

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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SNOWYOGA's Photo SNOWYOGA SparkPoints: (58,308)
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8/15/12 12:29 P

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You tell it GOLDDUSTMOMMY, I do argee with you. So all I can say is that they really must be flying! emoticon Sorry couldn't find what I wanted. But keep up your walking it sounds great! emoticon emoticon emoticon emoticon

Sincerly,
-SnowYoga~ Moya
Southwest MO. Central time zone
Loving snow &
looking for Balance!


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IAMDARLENE's Photo IAMDARLENE Posts: 6,956
8/15/12 12:28 P

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Personally I think you're doing great!!! I really do and with kids too! You're a super example!!

I joined this team recently, mainly to get the motivation to get off my rear and into gear!
I walked about three blocks this morning and I was pooped! I'm 5' 61/4" so my legs aren't short either. I need to give myself a little break because I'm 74 years young. Maybe tomorrow I'll walk four blocks! love, Darlene



GOLDDUSTMOMMY's Photo GOLDDUSTMOMMY SparkPoints: (29,190)
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8/15/12 12:14 P

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I will still never understand how people walk a mile in 15 minutes. My block 4x around is 1.1 miles. It takes me 20 minutes (this equals out to about an 18 minute mile), and that is usually speed walking! My legs aren't that short so I can't blame that. I just don't get the 15 minute thing without jogging! I was strolling today because of the kids and it took me 25 minutes. I.just.dont.get.it!

~~Joanne

"I'm OK when everything is not OK!"
"You must out-create that destructive tendency. Little Fire Starter, heal the fury"


Mabon (Sept 23): - 16 - 240
Samhain (Oct 31): - 20 - 236
Yule (Dec 21): - 26 - 230

www.flickr.com/photos/myfavephotos/


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