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seesuerun
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Posts: 41
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« on: January 06, 2009, 03:01:08 pm » |
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I always feel like I need sprint for the final mile or 1/2 mile of my long training run and my easy runs. I have always done this despite the advice of a friend long ago. Are there benefits or disadvantages to doing this? Is it different for longer and shorter runs. I still do speedwork aside from this. Thanks for the input!
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Sasha Pachev
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« Reply #1 on: January 06, 2009, 03:56:09 pm » |
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I do that sometimes for fun on my easy runs. Usually it is motivated by the goal to catch some virtual "guy", 7:00 guy, 7:30 guy, 6:40 guy depending on the day. I set the goal about half-way through the run, then play cat and mouse with my guy, then blow him away with however long I need to go at my race pace to get him, usually no more than a mile. I also try to plan it so that I do not have to go faster than 5:30. I know I am doing it right if the chase is enjoyable, and I am having fun in the last mile watching the imaginary guy's lead decrease at the rate of 20-30 seconds per quarter. If the chase becomes work, I know I picked a guy that is too fast for productive training.
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Nathan Bundy
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Posts: 21
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« Reply #2 on: January 07, 2009, 06:15:52 am » |
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Your body gets better at what you practice. If you want a kick at the end of your race then you have to practice it. It gives you confidence for that moment and you know how far out you can begin your kick.
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Dave Holt
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« Reply #3 on: January 07, 2009, 08:02:08 am » |
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I have my high school kids work on finishing kicks that exact way. Moving through the season they extend their finishing kick on 2 or so runs a week, out to about 600 meters. No one out kicks these guys - and girls!
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Nathan Bundy
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Posts: 21
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« Reply #4 on: January 08, 2009, 09:41:06 am » |
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You taught me something after all Dave! I did not have a kick till senior year and boy did it pay off...
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Dave Holt
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« Reply #5 on: January 08, 2009, 12:38:20 pm » |
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It is kind of funny - with life so busy and so many kids, I forget all the little details of events like your state races. But now that you bring them up I remember how intense and fun it was - especially as you guys (Jimmy, Dave S., you, that whole group of 7 PV state qualifiers in the mile!) were the first group I coached. Fun times!
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Rhett
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Posts: 32
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« Reply #6 on: January 09, 2009, 01:35:40 pm » |
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I live up top a big hill about a mile long. I usually end all my recovery runs with 10 sec sprints followed by 50 sec jogs going up that last mile. I think the hill sprinting has helped make me faster and stronger.
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Dave Holt
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« Reply #7 on: January 10, 2009, 03:07:58 pm » |
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Those 10 sec hill sprints are great things!
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Burt McCumber
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« Reply #8 on: January 10, 2009, 03:35:23 pm » |
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Sasha - as long as you're not talking to your imaginary opponets, I guess that's okay.
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