AJ - Same for me.. my first mile of any run is usually 8:30/:45 .. On easy days I have been keeping the avg pace around 8 flat. On Progression days its usually 8;30-7;30 then stretch .. then 7 feels nice and light to start the progression.
I will also try a longer sustained effort during a warmup for the 4 miler coming up on the 4th.
Jeremy R wrote:
hantph96 wrote:
Jeremy, for anything from the 5k up I would not diverge too much from the straight 800. You want to reach a certain level of lactate, for which 400s are too short. The purpose is the same as the first interval of a set of intervals. The following intervals usually feel easier.
Recently I did a mile race, and instead of the 800 I broke it down to 200-400-200 but at much faster paces.
Sounds good to me. it's just running afterall haha. I'm guessing you start warming up about 30 min before the race?
I will try your warmup on my next race and let you know how it turns out:
To be precise, I do: 12' easy, few drills and strides, 800m @5k race pace (for anything between 3-10k races), 5-10' easy. Ideally, as close to race start as possible.
40', that leaves 10' to put on singlet and flats/spikes. When is your next race?
Two of these on my trail run tonight, seen by headlamp... both just off the trail. One smaller than the guy in the pic, one similar in size. Not venomous.
That would scare the crap out of RRR if he ran up on it.
Had to hurdle an armadillo on my last night trail race.. thot it was a rock until it scampered
Same here. Would scare the heck outta me. Snakes give me the creeps.
Yeah, but I think it's like anything. You build up a resistance over time. About 2 years ago, I encountered a snake (it was the same kind) that was as big around as my lower leg. It was crossing the trail right in front of me headed for a pile of rocks and a downed tree trunk. The adrenaline shot was memorable. But I forced myself to stop and to note the markings, shape of the head. It calmed me down to look at it dispassionately. Name it. Know it. Gives you power over it.
July 4th race. Pretty popular around here. I'm most likely going to go TIMEX again and see how it turns out. It is fairly competitive at least for around my time, but I don't expect anything ground breaking for me- I haven't done much, if any, sub 5K workouts.
Smoove wrote:
I agree with everything that others have said:
- the longer the race, the shorter your warm up can be;
- no need to concern yourself about running out of gas as a result of a warm up in anything les than a marathon. Access to energy sources is not a limiting factor in shorter races;
- get to the starting line with your heart rate slightly elevated and with your body somewhat warm - it doesn't take much and it doesn't have to mean having your warm up close to the start of the race . You can get it elevated 45 minutes before the race and then get it back up using strides and dynamic drills the last couple of minutes before the race;
- how you feel on a warm up has nothing to do whatsoever on how you will feel in your race.
I would also note that the warmer the day, the less of a warm up you need. While my pre-race warm up is almost always the same (like Allen, I run the last .8-1.0 miles of the course backwards and then reverse course to come to the finish line (but never cross it before the race!), stretch, bathroom, then 3:00 minutes of jogging, bathroom, gear change, walk to start, strides), I will occasionally shorten it on a really warm day. That is not to save energy, it is just because the extra work is not needed to achieve the goal of getting your muscles warm and elevating your heart rate. I also shorten my warm up routine for workouts in warm weather (which is a 10-15 minute process, as compared to the 45-50 minute warm up routine process on race days).
Smoove - I am carefully studying these comments. They are detailed and excellent. So, how long for a July 4th-type warm-up? I am still going over the possibilities, but I was thinking perhaps 2 or 3 miles, and then a hard 800? In any case, let me know how long you take for a summer 5k warm-up. Still considering Pappy’s idea.
All the best to you...
Forgot to mention: it is a morning July 4th race. An 8:00 start.
I would still do my typical warm up routine, but mine does not include any time at race pace. My routine:
50 minutes before start: jog the course backwards for 6:00 - 6:30, turn around, follow the course back. Do not cross the finish line.
37 minutes or so before start: bathroom.
35 minutes before start: static stretching routine.
25 minutes before start: bathroom.
20 minutes before start: 3 more minutes of jogging:
17 minutes before start: stretch anything that might feel tight, get last sip of water, hit bathroom if needed and available.
10-15 minutes before start: change into singlet, change into flats, walk or jog over to start.
5-10 minutes before start: strides, skips, a couple of jumps in place, leg shaking, figuring out who else is racing, make small talk.
3 minutes before start: stand respectfully for the Star Spangled Banner, hope that it is a short and upbeat version that is not overdone.
Race
Were I to feel compelled to add a race pace segment to my routine, I would put in place of the additional 3 minute warm up, or tack it on to the end of that; but I don't think that I will ever add that to my routine because, while I usually feel best on the 2nd or 3rd interval of a workout, I rarely feel uncomfortable during the first segment of my race, so I have no plans to fix what is not broken.
My only point was that if it is a really warm day, I can cut that 12 minutes down to 7 or 8 and I can also elect to drop the second 3 minute segment.
OR - Solid week and big mileage
AJ - Awesome to see the slo speed plan in action. How'd fishing go?
Still Improving - No shame on the sausage suit. Faster is faster.
sub 6 - Hope the hammy is under control soon
Pappy - I like the 100s and 200s instead of straight jogging
Smoove - Good on you for the elliptical. Don't envy you.
StoneCutter - Nice to see you back posting
Epithemius - Seems like a glute pull?? Hope it feels better soon. I've found some stretching and strength work (1leg RDLs & lunges) helps with hamstring strains I've had.
Consistency - Just doing a little bit more is probably a good idea
statfanatic - great cutdown workout. When's the next race/ next big goal?
WH - Solid week
GMFAH - "Sawmill Hills trails - down the brook to Jeep Eater and back. " Just needed to repeat that
James - Bad races happen sometimes. Get it next time.
jewbacca - Great week and enjoy Washington. When is your next race?
hantph - How was your back after 100k on the bike?
Gordon - Hope you enjoyed vacation
Devin - Nice jog on the 1mi
RunnerSam - welcome to the thread
RRR on Racing - Something I've struggled with in longer races is that I can't attach them right off the bat. My approach for the 8k where I PR'ed was almost like Steven King's description of a muse "I'm going to hang out running this effort/with this pack, I'm not hurting now but the pain train coming. I don't know when, but it will know where to find me. I'll be here running."
Warming Up - Simplest 5k race day plan. Run course for warm up, strides, race, run course for cool down. I generally go with 1. stretching & a body weight strength circuit, 2. 10-15min easy, 3. marching/skipping drills, 4. Feel out the start of the race/workout. For mile pace I'll do some 100s, for a 5k maybe a couple of 1min efforts, for a tempo I'll do a 3-4min progression.
What I've always struggled with is doubling. Tomorrow I'll have 45-60min between the 800 & 3k.
Smoove wrote:
37 minutes or so before start: bathroom.
35 minutes before start: static stretching routine.
25 minutes before start: bathroom.
20 minutes before start: 3 more minutes of jogging:
17 minutes before start: stretch anything that might feel tight, get last sip of water, hit bathroom if needed and available.
10-15 minutes before start: change into singlet, change into flats, walk or jog over to start.
5-10 minutes before start: strides, skips, a couple of jumps in place, leg shaking, figuring out who else is racing, make small talk.
3 minutes before start: stand respectfully for the Star Spangled Banner, hope that it is a short and upbeat version that is not overdone.
Race
3 bathroom breaks in 37 minutes? I do not envy old age.
OR - I think you're overthinking it. Do something that gets your heart rate up and gets you feeling looser. If nothing else it'll keep you away from the anxiety inducing crowds and get you relaxed. Do enough to keep your heart rate up a bit while waiting for the gun to go off. The next time, try something a little different if it doesn't work out how you'd like.
Gordon Tremeshko wrote:
Smoove wrote:
37 minutes or so before start: bathroom.
35 minutes before start: static stretching routine.
25 minutes before start: bathroom.
20 minutes before start: 3 more minutes of jogging:
17 minutes before start: stretch anything that might feel tight, get last sip of water, hit bathroom if needed and available.
10-15 minutes before start: change into singlet, change into flats, walk or jog over to start.
5-10 minutes before start: strides, skips, a couple of jumps in place, leg shaking, figuring out who else is racing, make small talk.
3 minutes before start: stand respectfully for the Star Spangled Banner, hope that it is a short and upbeat version that is not overdone.
Race
3 bathroom breaks in 37 minutes? I do not envy old age.
OR - I think you're overthinking it. Do something that gets your heart rate up and gets you feeling looser. If nothing else it'll keep you away from the anxiety inducing crowds and get you relaxed. Do enough to keep your heart rate up a bit while waiting for the gun to go off. The next time, try something a little different if it doesn't work out how you'd like.
Smoove may need to get the old Prostate check ... I am dreading 40 for this reason.
As to the bathroom breaks (my list doesn't include 2 or 3 visits before leaving my house), I like to train heavy and race light.
Plus, one of the reasons why I still race is that it makes me feel pretty damn alive - I still get anxious before every race. I could probably just go to the bathroom once because it is not an issue once the gun goes off, but it doesn't cost me anything to go, and it has become part of my routine.
Plus, those who have run track know the three most prominent smells of racing: Ben Gay, crap, and fear.
No, Smoove is par for the course with pre-race bathroom breaks...three times is about right. Have gone more, if I were particularly nervous.
Also, I usually prefer a nice, secluded tree or large bush. Port-a-potty lines induce tension and anxiety.
I didn't post my training from last week (66 miles, 2 decent workouts, no long runs), but will post my workout today as fodder for the conversation regarding warming up.
The workout today was supposed to be a 1000 meter time trial at goal mile pace. I was to meet my workout partners at 11:25, I was late heading out the door, so my normal 8:xx first mile was 6:5x. AFter that mile, I ran a baby fartlek for 2 miles, running 617 and 611 for those two miles.
We got a drink and did 4x200 as a "warmup" going, 38,35,33,34 with 200 meter jog rests.
We then ran 1 mile easy (800) and then went into the TT.
I ran 2:47.11 with all 200 meter splits between 33.0 and 33.8 seconds. I felt I could have gone another 200 meters, and likely been able to finish a 440ish mile.
So, I ran 4+ miles with 3 of it "hard" prior to my race like effort, and did not feel like I was running out of gas at anypoint.
Thank you for the details.
How was the weather?
warm-up of champions for races or workouts including efforts faster than Half Marathon Pace
1 mile jog
3 mins moderate - threshold/1 minute jog
4 x 30 seconds @ 10k-5k effort/30 seconds jog
4 x 10 seconds fast/20 seconds jog
finish jogging to 2.5-3 miles depending on preference.
Helps "turn the lights on" at various efforts and energy system levels.
pewow wrote:
AJ - Awesome to see the slo speed plan in action. How'd fishing go?
.
Pewow - Thanks for asking. It was good day. Didn’t sets any PRs but we did catch decent numbers (~30 b/n two of us). The big one, aka Uncle Walter, got away. At least now I know where he lives.
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