| eddylee |
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Is there any scientific evidence for this? From an article: Saturday: 30-minute run followed by 4 x 100m strides After running easy for 30 minutes, do four 100m strides at your projected 5K race pace to simulate a strong finishing kick. The speed will wake up your fast-twitch muscle fibres and make your early race pace the next day (which will be a bit slower) feel much easier. |
| Jogger to be |
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I dont know of any scientific research, but I follow this training method. My last week of tapering for a big race, I finish every easy run with 6-8 100m striders. It keeps my legs feeling snappy and fresh as opposed to lethargic. |
| Ray |
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There would be at least three different reasons for doing this. Motor Unit educability, maintenance of % fast twitch muscle fibers, psychological. Everyone has a percentage of fast and slow twitch muscle fibers. One type of FT can begin to take on the characteristics of ST if not used. (Use it or lose it) I like to explain educability to my athletes by saying that if my klast run was at 8min/mile and I am going to take off at the gun in a race the next day, my bodies first reaction is going to be "What the f#@k are you doing!??" I don't want it to be a shock to my system. CNS training if you will. Psychological reasons would be obvious. Somebody already said, I want to feel fast. |
| i know |
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It works. |
| just asking of course |
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What is the optimal speed to do these? I would think 5k race pace would be too slow, wouldn't it? On the other end all-out sprints would probably be overkill and tire you out. What's the optimal speed then? |
| Jogger to be |
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I think it is more feel than pace. I accelerate the first 60 meters to about 1500meter pace, then hold for the next 40meters. When doing these, I try to focus on form and stride. Make sure I am not flailing about, and make sure I am concentrating on stride length and turnover. |
| ?????? |
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4 x 60 seconds at 5k pace is more appropriate. |
| egelloC |
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Where are you getting 60 seconds from? |
| Try This |
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Not in the least, it's not. 60 seconds will put a pretty large load on your energy systems, 100m will not. |
| ?????? |
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60 seconds shakes the cobwebs, as well as kick starting the fibres. It's what works for you though. I think 60 seconds is best option if you took the day before as a rest day. |
| b52dude |
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I do fast strides three times a week, and I always feel better immediately afterwards. As for the day after, it often can make you feel better. It never makes you feel worse if you did the strides correctly. There's one study on tapering that showed something like 5x400 @ race pace 5 days out. 4x400 @ race pace 4 days out. 3x400 @ race pace 3 days out. etc. The study said those who tapered this way ran significantly faster than those who did a "classic" taper. I think it attributed this to increased neuromuscular activity or something like that. |
| scientific evidence |
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Why do people always want "scientific evidence" for things so simple to verify themselves. It is so simple to test this. Just try it a couple of times and see if it works in the only "lab" that matters. |
| jonesy. |
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a bunch of people here will probably take that advice. we should all come back here after our next race and report. |
| Runningart2004 |
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60 seconds is too metabolically demanding. 5k pace is too slow. 5-10 x 100m (15-30s) all-out. 60 seconds at 5k you are not recruiting enough fast-twitch fibers, ie: you are not recruiting enough high force fibers. FULL REST. Sprint 100m for every lap of the track. Test yourself. 3 tests done a couple days apart: 1. Run 400m all-out. No warmup 2. Jog one mile. Run 400m all-out. 3. Jog one mile. Sprint 5 x 100m. Walk back to start for rest. 10 minutes later Run 400m all-out. You should run fastest during the 3rd example. Google: Charles Poliquin 6-1 principle. Perform a 1 Rep Max lift 5-10 minutes before a 6 rep lift and you should lift more weight on the 6 rep lift than you would otherwise. Neuromuscular excitation. Ben Johnson (yes, bad example) would do 5 rep squats 10 minutes before his 100m races because of this. 30-60 seconds at 5k pace will aide in muscle memory for the race the next day. Alan |
| Hindenburg |
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I've heard this is why sprinters jump up high in the air and bring their knees up to their chests before getting into the starting blocks. They are getting the fast twitch muscles "excited" and ready to go. |
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