Faster 3200m?

Here you go. I'm not going to post my secrets anymore but you did ask?

Go to youtube. Punch in the search "letting go of stress emmett miller"

Listen to them first.

There are four mental relaxation exercises. Do the first one.

1. Tension relaxation, before school and before you workout.

About a week. Then do.

2. Autogenic stress relief

The second week. Do this before you sleep.

3. A trip to the beach

The third week. Do this before you sleep.

4. Mental and physical relaxation.

the fourth week

That program came out in 1980 and is a timeless cheap way

of adding actualization of your running goals. You be mediocre

or you can runaway from the pack.

Not affiliated with the youtube poster or Dr. Miller.

Your coach is right. But think back to all the other races where you

thought your couldn't keep up. You need to mentally tag that

attention wise.

The remedy:

A. Go to Walmart get one of those clocks with a sweeping second hand

that requires one AA battery. Place it directly across the wall when

your lying you can hear and focus on the sweeping second hand of the clock. (Russian's do this exercise but focus for only five minutes on the second hand sweeping...hard to do...but after two or three days provided

you motivate yourself internally. ) But try it for a couple of days.

B. For 10:00 minutes you're gonna visualize your race internally while

looking at the clock. You should have racing thoughts meaning:

"this is silly, what about dinner, homework, etc, you need refocus on the second hand of the clock and focus on your racing spits.

Where are you at each lap? Are you huffing and puffing?

Relax, loosen the shoulders, relax your arms, refocus on the clock. Stay with your target racers.

C. About 1.5 miles in your visualization you know where you are split wise.

If you're under four minutes and fifty seconds? Relax. Don't get complacent.

In that last half mile you need to see yourself picking up the pace as the sweeping hand on the clock approaches ten minutes. Give it your all.

See the time actualized 10:10 or even under. See your Coach congratulating you.

D. Try it. Coupled with the relaxation exercises above. You've got nothing to lose.

E. On those shin splints you might want to have your Coach check you

for over striding. Doing toe lifts when your stationary like sitting in class

could help. Your class mates might think your weird but they don't know

your goal. Right.

Do that "Tension Exercise" and focus on your shins and calves, with the color red and melting like ice till they're relaxed.

Good luck.

Here you go. I bought this cassette when I in 9th grade (1980) and used it.

Be forewarned Dr. Miller's voice at the time sounded a little too soft but

there is a reason why...to relax you. I did some pretty good times

as a result of this tape. But it's on youtube so it can be downloaded.

The instructions are below.

Letting Go of Stress

Emmett E. Miller, M.D. and Steven Halpern, Ph.D.

Source: EM 23 (1980)

http://www.drmiller.com

Side A.

1. Muscle Tension Relaxation (23 min 12 seconds)

Particularly effective for relieving muscular tension and spasm

(tension headache, low back tension, gastrointestinal symptoms,

and vascular symptoms such as hypertension).

2. Autogenic Stress Relief (15:37)

Combines two time-tested methods of psycho-physiological

self-regulation; deep breathing (yogic breathing) and autogenic training,

with Dr. Miller’s techniques of Deep Relaxation,

Guided Imagery and Self Affirmation.

Side B.

3. A Trip to the Beach (19:59)

Excellent for mental and emotional relaxation, and generalized stress

reduction. This part introduces mental imagery, using the

“relaxation response” technique combined with image visualization.

NOTE: This one (3. and 4.) and the one below actually provide visualization guidance to your running goal. And it works! Provided your goals aren't too lofty, Side B will work finely.

4. Mental and Physical Relaxation (20:34)

Incorporates positive image projection and a special technique for mental quieting to help you be free to concentrate your attention and energy on the goals of your choice. Repeated use of each technique is advised for full effectiveness.

This tape contains four specific relaxation and stress reduction techniques. You may find that certain techniques are more effective than the others, and you might choose to use them more often. Also, each technique tends to reduce stress more effectively in a specific area. Part A, for example is usually most effective for relieving muscular tension and spasm.

INSTRUCTIONS:

Repeated use of each technique is necessary for full effectiveness. During the first week while "in training", arrange your time so that you can listen to a section of the tape 3-4 times a day [actually 2 times was ample - morn and afternoon]; l listen to the first section this often and about a week later, use the second section twice a day.

Continue to listen to the first experience daily. By week three, add the third section, listening to it twice a day, and alternating use of the two earlier sections for other relaxation times. Finally, begin using the fourth section and continue to listen to first three on a less frequent basis, so as to maintain the skill they teach.

Once you have mastered the range of techniques offered, you can judge which ones work best for you in various circumstances. You can begin to experiment with using the techniques on your own. Eventually, you may only use the tape on an occasional "refresher course," or as an aid to enjoyable relaxation during particularly stressful times.

Whether you use the tape or not, you will find it beneficial to continue to set aside regular time in your schedule for stress reduction.

WARNING:

Because the tapes/content help you to reach a deeply relaxed state, they should not be used while anything that requires a high degree of alertness, such as driving or operating machinery. If you have a severe mental or emotional disorder or are under going psychotherapy you may want to contact your therapist for suggestion on using them.

Although most persons will relax comfortably with the experiences offered by these tapes, some persons may find their use persistently evokes significant feelings of anxiety. Should this occur, stop listening and seek professional guidance on use of the tapes.

No, No, and No!

Training is what will make you faster. But it is too late for that now.

The only real chance you have is to start out s l o w e r than you have ever started the 3200 before. Then increase your effort as you go. If you are PATIENT and move up very slowly you will find out how well this plan will work.

If you know of the ability of a runner in the race, focus on his jersey and keep it within kicking distance throughout the race. (It's probably going to be no more than 20 yards behind him.) Gradually move up on him as the race goes on. In the 3200 you will find that you will be able to start catching him in the last 3 laps.

I have seen this backfire to because it's hard to explain. But you must run without a lot of effort early in the race and yet stay in contention with the guy you want to beat!!! 15 to 20 yards behind someone with a 10:00 possibility.

(What do world class runners do in championship races? For the most part they have to have a rabbit or follow someone to get their fastest time. See it's not only psychologically harder to lead, it's physically harder because the guy behind you can go off your cadence. The guy behind does not have to think as much!)