No, that’s not a typo. I do mean “sub-12,” not “sub-2.” Sub-2, of course, is far better known, especially from Nike’s Breaking2 project in 2017 and other parallel projects (see Beyond the limits).
But, I am talking about sub-12, i.e., sub-12 minutes for
1.5 miles. The Cooper test is a physical fitness test that measures a person's
cardiovascular endurance and can be correlated with VO2 max (maximum rate of oxygen consumption attainable during physical exertion). The
test is performed by running as far as possible in 12 minutes. Practically,
though, an alternative, easier-to-administer version of the Cooper test is more
often used: fix the distance, e.g., 1.5 miles, and measure the time. So,
instead of 12 minutes, how far; it’s 1.5 miles, how long. The latter version of
the Cooper test is an application requirement of Boulder Outdoor Survival School (BOSS) courses.
The following chart shows my Cooper test results (time in
brackets, pace in parentheses) for the BOSS courses I’ve taken so far and the
one coming up in August (28-Day Field Expedition, FE). My first course (7-Day FE) was in 2015. I
was still working back then. COVID arrived in 2020. So, it wasn’t until 2023
that I was able to take my second course. In those eight years, I slowed down
quite a bit (~15 sec/yr). Since 2023, though, the slowing down has been 5-7
sec/yr. I’m not sure why the difference. But, more interesting is the question:
Is it aging or is it training?
Here’s a table of Cooper test standards for different age groups.
For my age group (55+, though I’m quite a number of years
above that!), “excellent” is > 2,400 m in 12 minutes (3.33 m/sec or ~8
min/mi). 1.5 mile is ~2,414 m. So, if I could run 1.5 miles in 12 minutes or
less, I’d be in the “excellent” group. My most recent time of 13:55 for 1.5 miles
is ~2.89 m/sec), which is at the lower end of “above average.”
So, the question is: Could I still run 3.33 m/sec? It seems
like I should be able to. 😁 My
COROS 2 GPS watch prediction for 5K is 8:09 min/mi. In all these years of training
for races, I’ve been training mostly for marathons and not for shorter races. So,
if I do train for shorter races, could I run faster?
Thus, the sub-12 project! My 12-week training for the BOSS 28-Day FE starts in early May. Working with a hiking coach, I’ve already been base training since last November. Focus is on elevation and hiking with a pack of increasing weight. Training will still include running. But, instead of my usual between-race running schedule, I’ll take a 10-week 5K plan that I have and incorporate parts of it into the 12-week BOSS training, and add a couple of progress-check 5K races.
Will my sub-12 effort contribute to a successful completion of the 28-Day FE, a kind of reverse of BOSS, the ultimate cross-training? And, will it still be a matter of training and not of aging? TBD!
