A Question.

M

Muscle Man

0
Hey everyone. Last year a made a post similarto this one about getting me in shape for my Cross-Country season. I was training to beat our school record of 4:31, but fell way short of it, (I think) mostly due to starting too late in my training(like a month in a half before season). Well, this school year is'nt even over yet and I have started training again. I won't make the same mistake I made last time. Last year I did alot of speed work. I ran 8 miles a day an d rested on Sundays. I would sprint 7/10's of a mile, then go on a two to three mile run. I would repeat this process. I would also run in the pull alot, and I would do 200 pushups a day. All this work nabbed me a 5:30 mile, 12:00 2 mile, and a 19:10 3 mile. Not enough for that record aye:rolleyes: . So, I could really use some advice as to what to do for this summer. I know one of my weeknesses are hills, so I am going to do some hill work. But what could I do to get my 1,2 and 3 mile times down? I thought about strapping some waeght on me and running, but not sure if it is good for your joints or not. I would also love to get faster in the 400m. One more question Does your diet greatly influence your runmning ability? If so, what should I eat? Thankoyu for your time and for any advice.

P.S. If it helps any I am 5'11, and weagh 155. Thanks again.:)
 
Anybody?
 
It sounds like your training is very good. Your doing what i used to do. Concerning your 400m time it will be hard to improve on it the way you are training, 400m is a cross between 100m sprint and 800m, its all about speed endurace, And Lactic acid build up. If you want I could post a 400m workout for you but it would ahev to be after your cross country season.
 
I would really like that if you don't mind? I appreciate it. So for CC I will just increase the miles. That may do the trick for me.
 
I'm not too sure what advice to give you, but i'll tell you what worked for me. I spent a whole summer in montana before my cross country season. I ran a course in the mountains, and i would push myself to beat my time from the day prior. When i came back to alabama, low sea level, I started my 3.5 mile races and finished at or around 17:44. Going up to high mountainous areas helped. Sorry, but that's the only advice i can give you because of my experience. I'm not qualified to make a good schedule that would work. Just keep workinng at it.
 
Thanks for the input. For 3.5 miles that is an awesome time. I would live to run in the mountains being that it increases lung capacity, and it helped your time. Sad thing for me though is I live in Texas. No mountains here. That is a cool idea though. When I can travel I may do that.
 
He said to run monday through friday and rest on saturday and sunday. There are two different kinds of days, one for speed work and the other for endurance.

Everyday begin with a short stretch and run for five mintues then stretch a lot. Stretching after warming up is better because your tendons will be warm, and it prevents injuries like shin splints. Try to keep off the concrete if you can.

On an endurance day run for at least 25 minutes at race pace. Keeping a good pace while training will help you better keep it during a race. If you have a track or something push yourself to beat your time from a previous day. One thing our couch likes to do is intervals. We start by running for 12 minutes, then 10, 8, 6, and 4. The four minute run is a burn out where you use all your energy. Rest for 2 min between each interval and try to keep a fast pace. Increase your pace the as you take off two minutes in the next interval.

Speed work is subjective to you. It is basically where you sprint in intervals. Like sprint down a lenght of a football field then jog back to the starting point and rest for at most 30 seconds, then repeat til you feel you've done enough. We usually do this 15 times. Another speed work excercise he likes is to run around a field of some sort, and on one lap do race pace, then the next do faster then race pace, then race pace, then jog. Keep doing this alternating between race pace, faster and jog on each lap.

It is up to you as to how much you do, but remember to push yourself to your limits in the training. I am pretty short so i sprint better than i run. I like to get a moderate speed in races but hold my place and not drop. One thing i do in each race is pick off people and pass them one at a time. I pick up speed throughout the race and keep building. By the time i reach the last mile i'm going pretty fast and in the last half mile i just begin to burn out and hit a full sprint till the finish. On every endurance training you do, hit a full spring on the last half a mile. Just keep in mind you're almost done and that pushing yourself more won't hurt you.
 
Good luck, keep me posted on how you do. I'll be sure to give you more information if i find some. An author i recommend you research is Scott Finley, he has won many triathlons, ironmans, and olympic races.
 
Thanks for the info Leandrofu. I did'nt know all the preporation before going out an running could prevent shin splints. I have a big problem with that.
I've been running hard for two weeks now and am about to dip under 19 minutes for the three mile real soon. I ran a 19:04 yesterday, and that was with a big hill. I so excited because the summer has not even hit yet and I'm already getting good times( for me that is). One thing I need to work on though, I tend to start out fast and run an awesome first mile, but get tired and slow down by the end. I'm one of those guys that like you said you pick and pass them up. In one of my races of abou 130 people. When we all started I was in the top five, but by the finish line I was 44. Not very good. But I am working on it, and I think I am off to a good start. Thanks again for all the info from everyone. I will keep y'all posted.
 
You must log in or register to reply here.
Back
Top