| Bihelp |
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Very important meet coming up I have to run the 1600 then 3200. I'm only going to have 45 minutes between events. What do I do to prepare for the 3200? I've done both events a few times before but always had like 90 minutes. I would just lie down. But I'm wondering what I should do after the 1600 with only 45 minutes? Should I do a very short cool down run and then stretch out? Then just lie down for about 30 minutes? When getting ready for the 3200 should I just get up and do strides when it is very close to race time? Also what should I eat or drink during the 45 minutes? I'm unsure of how to go about myself with such short time between events. I plan on going 4:2x for the 1600. And I'm not holding back at all. This is a very good meet for me which will have many strong runners from the region. |
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FAO Alan Webb |
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15 minute cool down/warm up after the 1600. Static stretching for 15 minutes. Stay loose and throw in some strides in the last 15 minutes. Drink water. No need to eat in beteween races. |
| Bihelp |
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No rest? When I've had 60ish minutes, I would cool down for 5min and then lie down for about 40, then warm up for 5 and strides. Would it really be better to keep moving the entire 45 minutes instead of putting my legs up for some time? |
| Become a letsrun legend |
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Cruise the mile in about 4:30. 3.25 mile tempo run in 19:30. Eat 6 big macs in 23 minutes. Start 3200m race early. Break 10. New world record for 10K + 6 big mac challenge. |
| lease |
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OP, it seems like your instincts are pretty good. Different things work for different people, but having been in a similar situation (and coached athletes who were), here's something that was pretty successful: The events are close enough together that you should be able to warm up for the first and keep your "warm" for the second--almost like a very high quality long rep/long rest workout. After the 1600, just walk it off for a few minutes, to get your breath back and have your pulse drop gradually. (If you feel a bit of jogging is absolutely necessary, you could do 200jog/100walk/200jog/100walk/200jog--that should be plenty.) Then you can grab a quick drink of water (and/or energy drink, if you're already used to that), and then--just as you suggest--lie down. [Again, if you're used to stretching you can do a bit of that--a bit of easy hamstring/quad stretching, if you usually do those--but there's really not much need unless you're feeling particularly tight after the first race.] While lying down, it can be helpful to stay out of the sun and, for a good part of the time, to have your feet elevated (maybe a foot or so). Main thing is just to be comfortable, though, so you can really relax. Starting about 10-12 minutes before the second race, get up and walk around a bit; maybe grab another swig of water, but you won't need that much--a swish-and-swallow should be good. [By the way, even if the water/energy drink "glugs" in your stomach during the second race, it won't hurt your performance--just a sign that your body wasn't ready to absorb the fluid yet.] In the last few minutes before the second race, you can get in 3-4 strides, gradually building intensity from one to the next; on the last 1-2, you should touch the highest speed that you're likely to hit during your race. (No real need to go any faster than that.) And you might try a practice start or two, though if you're usually steady at the start line you could probably skip those. [This mini-warmup for the second race should be in the conditions you'll be racing in, btw, so if it's a sunny day get out of the shade for those strides.] That should do it. My experience is that people usually tend to do too much between races, and just tire themselves needlessly; or else do nothing at all, and start the next race feeling a little stiff or groggy. *Mostly* resting, and then taking a little time to gently "rev up" for the next race, is a good thing to do between those two extremes--and sounds pretty much like the way your thinking was going, anyway! Good luck. Let us know how your recovery and your races go, please. |
| Bihelp |
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thanks lease. i really like your advice. somewhat similar to what i do, and i think i will try it at my meet. ill post how it goes. only thing i get worried about is letting myself get tight. but ive done this double before. i always feel tired for the second race anyways. and i wish i could feel stronger. but i still run fairly well. i am just a bit more on the edge since this meet is a big one for me. so i wish there was more i could do to just feel great for that second race. but i suppose its just me as a runner and ill deal with it. |
| keeponrollin |
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Make sure not to kick if possible in the first race. That will make a huge difference. |
| quadulpler |
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A coach told me no matter how many races I was scheduled to race "You only have one race to worry about and that is your first one. Give it everything that you have. If you are thinking about anything else that you may run latter today you already lost. Not just your first race, all of them. " If you really feel like shit after the first event you are scheduled for, you have no business stinking up the joint in something that you are not prepared for. -thread |
| Junior Wallace says |
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Elevate your legs so the lactic acid drips out between races. Three franks with onion sauce and mustard will refuel you especially if you wash them down with a chocolate malt. |