Ready to Race?Posted on May 29th, 2009 No comments
One athlete on the track this morning. Even though I have five runners who regularly do track workouts, only one was able to be there this morning. That’s good for him because he gets my full attention for an hour.
Today’s workout was to dial in the pace for tomorrow evening’s 5K.
- 800m warm-up
- 2 x 400 m
- 2 x 800 m
- 2 x 1200 m
- 2 x 400 m
- 800 m cool down
- Recovery - HR<120
All of the repeats were done at race pace. The athlete was able to hit his pace until he got to the 1200 repeats. At first I thought it was because I had him running too fast but he was immediately able to nail his pace for the last two repeats. I think it had more to do with the mental part of it. We do these drills so that we learn to listen to what our body is saying. The runners needs to listen to the body and remember what that pace feels like. He needs to feel the slow accumulation of lactate in his legs. He needs to feel what the breathing feels like. The runner must gain a sense of what the body goes through when it’s being pushed to the brink of failure.
Run at the red line and then beyond when racing a 5K.