Sarah
i've been runnign x-country for 3 years now, and just this winter i started indoor track. as a workout during x-country season i've been doing thresholds, to get a pace, and after all these years, i still can't keep a steady pace. i've tried using a watch and watching it, but still can't stick with a STEADY pace, my split times are usually all over. HELP!!!!
how do you "adjust" your pace while you're running?
Answer
Do you start at a pace that's too fast, then slow down? If so, try to not going out too hard, and with each repetition, push it a little more. You've probably already tried this, but looking at your watch every 200 or 400 and adjusting your pace according might be good. It depends on the distances your running, but it's not a big deal if you're times vary a few seconds, or even 5-10 seconds on distances over 800 meters. Just make sure that you put forth a lot of effort, and your workouts should be effective. Worry more about your level of exertion than your actual times
Do you start at a pace that's too fast, then slow down? If so, try to not going out too hard, and with each repetition, push it a little more. You've probably already tried this, but looking at your watch every 200 or 400 and adjusting your pace according might be good. It depends on the distances your running, but it's not a big deal if you're times vary a few seconds, or even 5-10 seconds on distances over 800 meters. Just make sure that you put forth a lot of effort, and your workouts should be effective. Worry more about your level of exertion than your actual times
How should I run my races?
Quick Runn
I run the 4x800, open 800, mile, and 2 mile. Now of course I don't run them all in the same meet, usually just two. I would say I'm a miler. My dad always thought it was my best event, kind of like I was a natural at it. I mean, I can go sub 2:00 in the 800m, and sub 9:30 in the 2 mile, but I run the mile in the 4:10s. I sort of take pride in my quick, that is I'm comfortable being on someone's shoulder with 200m to go. Should I just do a follow the leader type thing, or try to take care of the race from the beginning? I just ran an indoor mile and I was in third place until the last lap and ran it in 28 seconds. I didn't think I was even going fast but everyone said I was zooming.
Answer
Hello Quick Runner:I ran track in the Los Angeles area, I also coached for a few years, a few years ago..O.K. with that out of the way, let me try to help you. 1st. of all I agree with your dad the mile appears to be your best event. To answer WHY?..let's take each evert one by one...2 mile--your going to lose alot of your asset 'speed' you will not be able to use it as often if you ran this event...now the 800m your time of sub 2:00 puzzles me if you are at 1:51 or 52, I take it back I don't agree with your, father but i'm going to put you at about 1:54 & up. You can't go wrong running the 800m, but how many milers can you find with your speed & stamina. I know a few 800m runners that can run a 1:54, but can't run 800 and fifty meters know what I mean..
O.K. Strategy----foget it let's talk about strategy later---Let's talk about FOCUS...with your times I would bet in your league you have maybe 3 or 4 runners that can equal or come close to your times and I'm inc. you in the 3 or 4. Your focus such be league & city finales and possible state
Now I'm going to blend focus & strategy together--you want to start getting your times down. Let's say your in a dual meet with a runner his best time is 4:35...now you tell me why would you set on his shoulder?....best way to win the race... yeesss & I would tell you maybe to run it that way if I had $$$$ on you to win...but no if I want to keep you focused....I ask why let someone who has a best time of 4:35 set the pace for the race...well I can work and get my last 200m even faster(smile) just playing.....You are headed for city meet to say the least...running is mental..lower times are good mental tools to have where your headed.....Try this to get your times down..I did this with some of runners, I call it MY lap YOUR lap...(stop watch not needed)..It's going to take two people you and your dad or a friend..run 3x800m 1st lap of each 800m was their lap they could run at any pace they wanted 80 min. 90 min. I didn't care it was their lap, when they hit my lap I would yell mach 1 that means I want to know they increased their pace, but did not want to see the pace change, in other words the increase smooth, easy & gradually....next 100m mach 2 again smooth easy pace increase..than mach 3...and so on (jets don't jerk)
You may want to try my mach up on the 3rd lap of your mile, sometime when you are a runner with a best time of say 4;30, or higher.....try it out for a few weeks with your dad 1st...got to go,but I'm going with my fingers crossed....PEACE
Hello Quick Runner:I ran track in the Los Angeles area, I also coached for a few years, a few years ago..O.K. with that out of the way, let me try to help you. 1st. of all I agree with your dad the mile appears to be your best event. To answer WHY?..let's take each evert one by one...2 mile--your going to lose alot of your asset 'speed' you will not be able to use it as often if you ran this event...now the 800m your time of sub 2:00 puzzles me if you are at 1:51 or 52, I take it back I don't agree with your, father but i'm going to put you at about 1:54 & up. You can't go wrong running the 800m, but how many milers can you find with your speed & stamina. I know a few 800m runners that can run a 1:54, but can't run 800 and fifty meters know what I mean..
O.K. Strategy----foget it let's talk about strategy later---Let's talk about FOCUS...with your times I would bet in your league you have maybe 3 or 4 runners that can equal or come close to your times and I'm inc. you in the 3 or 4. Your focus such be league & city finales and possible state
Now I'm going to blend focus & strategy together--you want to start getting your times down. Let's say your in a dual meet with a runner his best time is 4:35...now you tell me why would you set on his shoulder?....best way to win the race... yeesss & I would tell you maybe to run it that way if I had $$$$ on you to win...but no if I want to keep you focused....I ask why let someone who has a best time of 4:35 set the pace for the race...well I can work and get my last 200m even faster(smile) just playing.....You are headed for city meet to say the least...running is mental..lower times are good mental tools to have where your headed.....Try this to get your times down..I did this with some of runners, I call it MY lap YOUR lap...(stop watch not needed)..It's going to take two people you and your dad or a friend..run 3x800m 1st lap of each 800m was their lap they could run at any pace they wanted 80 min. 90 min. I didn't care it was their lap, when they hit my lap I would yell mach 1 that means I want to know they increased their pace, but did not want to see the pace change, in other words the increase smooth, easy & gradually....next 100m mach 2 again smooth easy pace increase..than mach 3...and so on (jets don't jerk)
You may want to try my mach up on the 3rd lap of your mile, sometime when you are a runner with a best time of say 4;30, or higher.....try it out for a few weeks with your dad 1st...got to go,but I'm going with my fingers crossed....PEACE
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