Posted on April 1st, 2009 No comments
For our last workout, we spent time practicing running at race pace. We ended the session with Bridge Run Trivia for race schwag.
Posted on March 27th, 2009 No comments
I worked with two athletes on their race pace. We ran 3 x 1200 m after an 800 warm-up. The idea is to maintain race pace even when tired but at the same time, not to wear the athlete completely out. We were a little too close to race to do that.
Posted on March 20th, 2009 No comments
This morning’s workout was with just one athlete. Purpose was to push the envelope of VO2, in order to increase overall speed.
800 m warm up
3 x 1200 @ 2-mile race pace - 3 minute recovery
800 m cool down
Athlete said it was difficult to run in the dark by herself with no one else out there. She was definitely winded as she finished each 1200 m interval and needed every second of the 3 minute recovery before getting back out on the track.
Posted on March 19th, 2009 No comments
To race well in a short distance run, your mind must push your body. Your body will start whining & crying and beg you to stop. Your body knows that it cannot run long distances at the pace you’ve set. The problem is that your body assumes you will try to keep this pace up for hours.
Do a good warm up before the race. I try to run at least a 1/2 mile and usually run a mile before a 5K race. My bones and joints creak and protest if I try to jump right out there at speed if I don’t.
The key is practicing at race pace. In races as short as a mile, you should not be able to get out more than a word or two at a time if asked a question. You should be struggling without losing form or focus. You must force yourself to maintain the hard pace. Ultra Marathoner and Navy Seal David Goggin says that when your mind is telling you that you are done, you probably have a 40% reserve still left.
Maintaing pace is especially crucial in the 3rd quarter of a race. This is the place where it can all fall apart. You must dig even deeper and increase your intensity. When you finish the 3rd quarter, you’ll find that you’ve only maintained your pace - that you didn’t go any faster. Once you’ve told your body that it can maintain the pace and it does, it will be much easier mentally in the last quarter of the race.
As you approach the finish, depending on the distance, you can once again reach deep and push yourself harder again to speed up just a bit. It only takes a bit of a surge to speed up and drop more seconds from your time.
Doing the Boot Camp PFT?
For those of you in Boot Camp that run a mile PFT, push yourselves through the first three laps, checking your pace on your watch. When you hit lap four, dig deeper and push to maintain your pace during that lap - you’ll be surprised at two things - 1. You were able to push harder and 2. You only maintained your pace. You didn’t speed up and you didn’t collapse. Keep on going hard into the 5th lap. When you hit lap six, give yourself a just a bit of a speed boost. You might even focus on somebody ahead of you and work hard to overtake them. You will definitely drop seconds off your time if you do.
Posted on March 19th, 2009 No comments
Wednesday’s Cooper River Bridge Run training groups both did repeats on the track tonight. Tyler took his group through a series of 400m repeats and I had the beginner’s group do something similar.
- 800m warm up
- 400m at lactate threshold pace
- 400m all out
- 800m cooldown.
This was a little beyond everybody in my group - it was the first time most of them had pushed themselves to run that fast. It’s part of running faster at shorter distances and this time we made the shorter distances longer. As long as they’ve all been running consistently each week, they will all finish well.
Posted on March 14th, 2009 No comments
Someone asked me last week how to get faster. “Well,” I said, “you just run faster.” Of course the key is to run faster at a shorter distance than your goal race. Each of the two athletes participating in this workout have similar abilities and can run a 5k in 27 minutes.
Friday morning’s track workout was 4×400m and 2×800m. Two athletes participated and the workout was to run each lap in 2 minutes with a 4 minute recovery in between. Each of the athletes ran the first 400 fast and then settled down. Once they hit the 800m portion, they both managed to run even pace for each lap but one of them did slow down significantly from the 400m time. She did bounce back for the second 800m interval.
This type of workout teaches you both physically and mentally to run faster when tired. Each runner had to dig a little deeper to maintain pace as the workout went on.
Posted on March 7th, 2009 No comments
Two athlete’s with me on the track this morning. We did agility drills. Because of the training I did in Boot Camp earlier in the week, I had to forgo some of the drills.
- Quick Skips
- Butt Kicks
- High Knees (forward, right, left)
- 2-Stairs up; Quick steps down
- Tuck Jumps x 10
- Split Scissor Jumps x 10
- One- Legged hops
- Speed Bounds
- Step ups x 25 each leg
- Wall Throw
Posted on March 4th, 2009 No comments
I coach one of the official Cooper River Bridge Run training clinics. I have all of the walkers and beginning runners, which I love. It’s fun to see big gains in performance and also see confidence build as well. We’re now only four weeks away from the race.
Tonight was the first time I had them really push themselves on pace. Many of the people are not just beginning runners, they are brand spankin new runners. In previous weeks, I wanted them to mostly work on just getting miles on their legs and never asked them to run any faster than a race pace that I predicted based on their mile time trial times.
- 800 m warm up
- 5×400 m @ 10K pace - 20%. In other words, if the athlete’s race pace was 3:00/400 m, I asked them to run at 2:24. 90 second recovery intervals.
- 2×800 m @ same pace
- 400 m cool down