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| Too Slow Jake!!!!! (Read 356 times) |
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posted: 1/2/2008 at 4:52 AM |
| I hear my coach say that at the halfway point of most of my races, both track and cross country. I always start out too slow, but manage to push it in the second helf for a decent time. Any tips on going out stronger? |
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posted: 1/2/2008 at 6:38 AM |
| how long are these races? are you warming up with some easy miles first? |
Dave ~ Marathon Maniac #1166
www.daddyo.ca
Success is sweet and sweeter if long delayed and gotten through many struggles and defeats. |
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posted: 1/2/2008 at 9:54 AM
modified: 1/2/2008 at 9:55 AM |
Since starting my base training I never really realised the importance of warming up properly. When I race 5ks or 10ks I used to just run up and down a little, barely covering any distance or getting warm.
Now when I warm up it takes about 2 - 3 miles before I am ready to run well.
Take for example the other day, I went out for a run/walk for a friend who is getting started with running. We covered 8 miles, though when I left him, I went for a run on my own.
When I left him I felt like I was as fast as the wind, and ready to go for it, if it hadnt been for the Low Heart Rate training I would have knocked out some fast miles.
Though it is important to note however that the six miles I then covered were the fastest under my MAF since beginning the program.Just goes to show that I was really nicely warmed up and it helped. |
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Professional Magician |
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posted: 1/9/2008 at 12:07 AM
modified: 1/9/2008 at 12:09 AM |
sorry. their 5k races (3.1mi)
well, i run for a team, and we are required to run a 15 minute warmup. does that mean i should run more than they do? |
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posted: 1/9/2008 at 2:50 AM |
Give it try, A 20-30 minute 'easy' run would be worth it, pending you are getting training runs of this time/length in.
Dave |
Dave ~ Marathon Maniac #1166
www.daddyo.ca
Success is sweet and sweeter if long delayed and gotten through many struggles and defeats. |
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posted: 1/9/2008 at 2:50 AM |
Give it try, A 20-30 minute 'easy' run would be worth it, pending you are getting training runs of this time/length in.
Dave |
Dave ~ Marathon Maniac #1166
www.daddyo.ca
Success is sweet and sweeter if long delayed and gotten through many struggles and defeats. |
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posted: 1/9/2008 at 3:07 AM |
| I'd try a little more than 15 minutes... maybe 20-30 minutes at an easy pace like dave said. |
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posted: 1/9/2008 at 3:32 AM |
| Quote from Dustin on 1/9/2008 at 3:07 AM: I'd try a little more than 15 minutes... maybe 20-30 minutes at an easy pace like dave said.
I used to think that theory was risky, thinking I'd tire out, but I have found that warming up longer helped a lot. My body seems to find it's stride and comfort around mile 4.  So doing a longer warm up has helped me start off stronger with races and tempo runs. |
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