GAINING RUNNING SPEED & ENDURANCE.

The Applications Of a One Mile Daily Run Workout

Diego Rodriguez

The City  college of New York

Abstract

If an average person runs one mile every day, for five days, would their endurance and speed increase? Would they stay the same? What would happen? The answers are yes, if an average person decides to start running daily suddenly, their stamina and speed will increase due to the nature of our bodies biology. Which their first reaction to strong muscular stimuli is to improve its conditions by focusing more energy on healing damaged muscular tissue resulting from whichever physical activity is perform. Our muscles can adapt and become fitter for future instances where the same, or more muscular strength might be needed. This lab report demonstrated that an average person speed and endurance could increase within the first five days of starting running one mile per day.

Introduction

The incrementation of speed and stamina are essential skills most athletes try to maintain for as long as they can while competing. In sports where speed and endurance are crucial, athletes spend countless hours perfecting their technique and incrementing their speed and stamina. Through different methods specialized for whichever activity they need to perform for an extended period, as fast as possible, athletes can get the most out of their physical condition. However, methods can vary depending on which muscle groups are required to perform the task in question. Elite marathoners have to maintain a particular workout regiment, as well as the proper diet to either increase or maintain their physical condition, ready for the next marathon.

According to the article, Average Human Running Speed: Broken Down Age-Wise, the average running speed of a regular person is between 15 to 10 miles an hour. On the other hand, people who often run, have an average speed of 8.5 miles per hour, this is between the ages of 18 to 34. Then we have exceptional people like the elite marathoner Ryan Hall. Who according to the article, People Running Ryan Hall’s Marathon Pace on Treadmill, Hall ran the 2011 Boston marathon at an average speed of 12.6 MPH, or 4:46 minutes per mile, completing the marathon 02:04:58, demonstrating the considerable gap between ordinary people and elite marathoners. Nevertheless, average people can increase their speed and endurance by a significant amount by doing a medium difficulty training level workout. Since elite marathoners are already at their peak, an ordinary person who is just starting to train will obtain exponential results. If an average person runs one mile every day, for five days, then their endurance and speed will increase due to the constant exercise.

Methods & Materials

In the expand of 5 days, the subject ran one mile every day in an attend to record the time, distance, and speed at which one mile passes. The methods used to record the data consisted of an app called MayMapRun, which allows for accurate measurements of time, speed, and distance. For the most part, CCNY gym facilities were used to record the data. However, outside paths were also important for the experiment due to CCNY closing during weekends and other extreme weather conditions. Areas used include Washington Heights neighborhood and the surroundings of CCNY campus. The unchangeable variable was the distance, which was measured on miles; the other variables were the time, minutes from which average speed derived (mpm).

As for other materials used during this experiment:

• Sport clothes
• Plenty of water/Food
• Journal to record the measurements

Results

Table 1: Data collected during the experiment, date, distance as the constant, time and average speed as variable being tested.

Date	Distance (Mile)	Time (Minutes)	Average Speed (mph)
Sat, March 1	1	8:10	8
SUN, March 2	1	10:36	10.3
Mon, March 3	1	8:00	8
Tues, March 4	1	7:39	7.2
Wed, March 5	1	6:32	6.2

The data collected demonstrates a positive correlation between time and average rate. During the first day of receiving data, the subject performed a little bit over the standards of 10 to 15 mph with measurements of 8 mph or one mile every 8 minutes. See table 1. However, on the second day, the subject performed at 10.3 mph or one mile every 10:34 minutes. The last two days of collecting data showed an exponential increase in speed and time. With measurements of 7.2 and 6.2 mph, or one mile every 7:30 and 6:20 minutes.

Analysis

The results showed a positive correlation between time and speed, from which can be deduced that indeed, a regular person’s average rate and endurance can increased between the expand of 1 to 5 days of training. During the first day, the subject obtained results that exceeded expectations with 8.0 mph or 1 mile every 8 minutes. However, during the second day, the subject performed lower at 10.3 mph or 1 mile every 10:34 minutes, which was probably due to muscular soreness from the prior day. Nevertheless, the last two days showed a considerable increase in average speed from 7.2 and 6.2 mph, or one mile every 7:30 and 6:20 minutes, which demonstrated that indeed speed and endurance increased. See graph 1.

Graph 1: In this graph, the correlation between time and average speed showed a close relation, and despite what it might look like, there is a positive correlation between the two.

Conclusion

In conclusion, the results obtained from the experiment showed that a regular person who starts to train consistently will have an initial exponential increment on stamina and speed. This is something known by athletes as newbie gains. When we expose our muscles to an unusual level of training, our bodies compensates the demand of strength needed to perform the activity. By focusing lots of energy on healing the micro-cuts muscle fibers suffer from the training, provoking our muscular mass to increase, and depending on the type of work out, our stamina will increase, and the time we take to perform that activity will also decrease.

Further experiments could improve the accuracy and precision of these results by using more reliable tools to measure the of time, distance, and speed. Also, instead of five days, expanding the experiment for weeks or maybe months could produce better data. In addition, having multiple subjects participating on the experiment will provide more reliable data as well.

Work Cited

Hamilton, M. (2018, September 16). Watch: People Running Ryan Hall’s Marathon Pace on

Treadmill. Retrieved March 03, 2019, from https://www.runnersworld.com/runners-stories/a20814134/watch-people-running-ryan-halls-marathon-pace-on-treadmill/

Livingit, T. (n.d.). Average Human Running Speed: Broken Down Age-wise. Retrieved March

03, 2019, from https://www.iamlivingit.com/running/average-human-running-speed

Technical Communication PDF 10th Edition by Mike Markel Full. (2018, February 07).

Retrieved March 03, 2019, from https://vimeo.com/70930852

Experiment Images

Self Assessment

There is a huge difference between writing a lab report using a thesis you developed yourself and writing one with the premise already given. For this assignment, the biggest challenge was to come up with a simple, but at the same time, serious thesis. I have worked on a few laboratory reports over the course of four years since I came to the US. However, they were not as difficult as this one. Because the experiment I decided to use to test my thesis was designed by myself, I became self-aware of how picky I had to be in order to obtain the most reliable results. Meaning, I had to be really careful when recording my results. In an instance, I had to repeat a session because the numbers I got did not match. Just as a reminder, my experiment consisted of running 1 mile every day as fast as I could, and that is not an easy task, so having to repeat that is not fun at all. But I wanted to get good results, so I had to do it again.

Other aspects in which I notice improvement was during the peer review. It is always useful to have a peer look over your work. It helped me with grammar and structure in general. As an immigrant whose first language is not English, this type of activities are always useful. As for other sources I used to improve my writing, Grammarly was indeed pretty useful as well.

Note: For this particular assignment I have a semi-first draft. However, instead of posting separately, I decided to post it at the end as a pdf file.

The Functionalities of a GoPro Session 4

What is a GoPro Session 4?

A GoPro Session 4 is the first cubic camera developed by GoPro that allows for fast and versatile recording. Arguably the smallest and lightest model launched by GoPro, this tiny camera was designed for versatility and commodity. The GoPro Session 4 comes with a variety of items that will help users during their adventures for a better and lighter experience.

As shown in figure 1, this is what comes in the box; a GoPro session 4 with integrated battery, a micro USB charging cable, a standard frame, a low profile frame, curved and flat base mounts, a locking plug, and three mounting buckles: mounting buckle, vertical mounting buckle, and a ball joint buckle.

Figure 1

Taken from GoPro original website.

According to GoPro’s original website, the Session 4 has only two buttons; one big button for recording locate on the top along with a small display screen, a wireless button that allows the user to navigate through the settings, and a side door where the memory card and USB port are located. The session 4 dimensions are 33 x 33 x 31.3 mm. Its cubic shape gives it the upper hand on previous models since the lens is right in the front of the camera. Allowing for better positioning of the camera in case the user wants to rotate the angel; they can take the camera out of the frame case and turn it to the desired angle. The GoPro session 4 is also waterproof up to 10 meters underwater; this makes it perfect for water-related activities like surfing and diving. Just make sure that the side door it’s closed.

How does a GoPro session 4 works?

Previous cameras launched by GoPro possess a standard set of components which makes them perform their function at their best. However, the GoPro session 4 was designed to fulfill specific tasks and situations, which sets it apart from any other previous model. Its small size, low profile design, and water resistance make it perfect for water-related and high paced sports/activities. (See figure 2)

Figure 2

This image was taken from a forum called 3DRPilots

The Len

Undoubtedly the most critical part of any camera, session 4 lens covers about 99 percent of the front of the camera. With a capacity of recording at 60 frames per second and a resolution of 1440, session 4 allows users to record fast-paced action in the go.

Camera Status Screen

On the top side of the camera, there is a small screen that allows users to see the camera status as well as doing some minor changes in settings without having to look at the phone app. However, for better control over configurations, it is always recommended to use the GoPro app.

Shutter/Select Button

One of the only two buttons this camera possesses is the shutter or select button located on top of the camera, besides the status screen. This button functions as a way to start recording by just pressing it once. Also, this button allows the user to switch and select different settings.

Microphone

With two powerful microphones, one in the front and the back of the camera, the session 4 will record high-quality audio with perfect audio-footage synchronization. The receivers are located in the front and the end of the camera, providing a 180-degree angle audio recording coverage.  

Camera status lights

Immediately after pressing the shutter button, a red light with appearing in the front and the back of the camera. Rapidly blinking, this red light signals that the camera has started recording. On the other hand, when pairing the phone app and the session 4, this one will display a blue light to indicates the status of the connection. Since there is not much hand to hand interaction between the camera and the user, this system of lights makes it more intuitive to the user and overall improves the experience of using a session 4.

Micro-USB Port & Micro-SD Card

These two components are located on the left side of the camera, locked away and protected from any dust or water from coming in. As their names indicate, the micro-USB port allows the user to charge, and directly connect to the session 4, if desired. On the other hand, the micro-SD card is the memory of the camera, and it is modifiable to whichever capacity the user wants.

The Wireless Button

Located at the back of the session 4, this button function as a way of triggering the connection between the GoPro phone app, and the camera. Just press the button once, and wait for the blue lights to start blinking. Once these are flashing, proceed to connect your session 4 via wifi and Bluetooth. After this process is completed, the lights will stop blinking, and the user will be able to record from the phone and hands-free, while still being able to control advanced settings from the phone app.

In conclusion, for a lighter and versatile experience, the GoPro session 4 is the best choice for those who enjoy water-related sports and extreme activities. Equipped with the necessary features that will make the user’s adventures easier while at the same time recording high-quality footage, session 4 raises above its competitors — demonstrating that its size is nothing more than another feature that adds to its versatility.

References

Czrlaker. “Gopro Hero 4 Sessions? 3dr Solo Compatible?” 3D Robotics Drone Forum, 6 Sept.

2017, 3drpilots.com/threads/gopro-hero-4-sessions-3dr-solo-compatible.3759/.

“GoPro Hero Session 4.” Nazad Na Početnu, 28 Nov. 2018,

www.olx.ba/artikal/31008097/gopro-hero-session-4/.

“HERO4 Session Quick Start: Overview Pt 1.” GoPro Channel, GoPro, 14 Mar. 2019,

gopro.com/channel/product-stories/hero4-session-quick-start-overview-pt-1.

Self-Assessment

For this assignment, the greatest obstacle was differentiating exposing from marketing a product. As much as I consulted the course book, Technical Communication 11th edition, I could not find the “clear” line that separates selling a product from explaining what it is and how it works. I had to ask my peers as well as professor Voisard for help, and even then I was not completely sure if my paper was being molded inside the boundaries of the assignment description. Nevertheless, I worked really hard to write it using the proper language tone as close to the assignment description as possible.

In conclusion, I realized that the wording of any type of professional document is the most important part, besides the content, in any written system of communication. Meaning that, if the correct dialect is not used, then whatever message is trying to be delivered will not be understood properly. That is why I spent quick a lot of time making sure that the tone of my paper was consistent throughout. But not only that, but I also had to deal with my bad habit of mixing dialects in English as well as in my native language, Spanish. To deal with these issues, I also searched online for helpful articles on the subject. Unfortunately, they were not as useful as I wished they were. Basically, those articles were repeating what the course book was already telling me. At that point, I decided to give it my best try. I am satisfied to my final draft but it was not easy at all.

Note: The first draft of this assignment was lost due to not creating a separate document, but instead, editing the first draft after the peer review and presenting it as a final. My apologies.