I think you completely forgot about how important the cardiovascular system is...

Oh, i kinda forgot i did have asthma. That might not help. But i cant recall having to use an inhaler in like 8 years.

Actually it's kinda interesting about aerobic development. From last summer I progressed from being unable to run sub 7:30 mile to running 11 miles at 7:30 pace without struggle in breathing. However, what interests me is that I don't see that huge of an improvement of my cardiovascular system in the real life. I still breath heavily sometimes and get out of breath when carrying something or even walking at a brisk pace. Like right now I have to consciously take huge breaths from time to time even when posting this post.

I'm in the same boat with exercise induced asthma. Never stopped me and actually I found running to be a better help than drugs ever were.

I love it! It's helped sooooo much. That line about running farther and faster without even knowing it is true! Before, when we'd do the two-lap warm up, I could feel it after one. (I wasn't running heel to toe, but I didn't have the back extended and up with chest out and forward lean, and I wasn't hitting under my center of grav) I wasn't gasping for breath, but I had to take a few heavy breaths and stop for a little.
With just form alone by reading this article, I finished wayyyyy faster, and didn't even feel it. I was ready to go into our cals.

If you want, it could be useful to add in the tips of not static stretching before, that's only an after thing. Do dynamic instead. That's actually seemed to help a lot.

All this info I'm learning I'm doing my best to spread throughout my track team, so I'm eternally glad for all of this. Not just for me, but my fellow teammates.
You rock, +1 karma

this is slightly off topic, but: we had to run the mile in gym yesterday with no warmup at all. when the class finnished the teacher was like 'most of you have failed to get below the 8 minute mark, but more importantly, a few of you have even gotten over 11 minutes. this is unacceptable.' 

now correct me if im wrong, but shouldnt you warm up before attempting to get a 7 minute mile? I managed to finnish in under 7 minutes, but it felt like I was going to have a heart attack... If I can do it and almost have a heart attack, imagine what it must have been like for the overweight kids that got 11 minutes... they must actualy have died after class ended..

Here's our warm up for track:
First, a light two lap run
then calisthenics:
Slow jog/form run
High Knees
Butt Kickers
Carioca
High Kicks/Marching Bands
Lunges
 

And perhaps a few other things,

It's a nice warm up, helps get you going and has some dynamic stretching in it,
the problem is, after our warm up we all go into a circle and do static stretching....Which is bad for running, as far as I'm informed, since it halters the stretch-shorten reflex in your legs, which do that a lot during a run. So for about 15 minutes, you aren't running as optimally as you could be..