my coach wants me to go out in 60 for the mile

I want you to go out there and see what the b@stards are made of

If you can supposedly run 50 flat for 400 60 should be easy.

i love my xc coach, hes like 80 years old.

this track coach is young and knowledgeless.

i have a personal coach named Bravo.

the430miler wrote:

young and knowledgeless.

Time for a little introspection, junior.

Look in the mirror when you say that. It will be the most lucid statement to ever issue forth from your lips.

my xc coach is an elderly gentlemen with a kind soul. very knowledgable. the younger track coach not quite so.

for further referance to distinguish these 2 coaches, please cick below.

go out with a 53 and focus on turnover for the remainder of the race. you'll run a pr that way.

the430miler wrote:

i believe that if i follow

"the golden rule" that i will become a champion on my own credentials.

What is "the golden rule"??

the golden rule is....

"hard days are hard and easier days are easy"

i believe that i take this to the extreme, and thats whats going to make me a champion.

hey skuj when you break 17 in the 5k then come on here and offer advice until then just train.

I would not aim to go out in 60 for the first lap if I were you. Most runners (especially high school) go out too fast that first lap accidently as it is and wear themselves out on their own. A large lead on the first lap may not phase your competitors very much since they might assume you are going to die on the last three.

txRUNNERgirl wrote:

A large lead on the first lap may not phase your competitors...

"faze"

the430miler wrote:

the golden rule is....

"hard days are hard and easier days are easy"

i believe that i take this to the extreme, and thats whats going to make me a champion.

You are not going to be a champion. You are not going to be elite. You are never going to amount to more than a decent local runner and a message board fool.

If you weren't such a wussy you'd go out in about 55-56. That would give you such a big lead that everyone else would probably drop out. You could coast home with 90-120 second quarters the rest of the race.

I've used this tactic dozens of times. But I'm a manly man and you're not.

lol this is some funny stuff right here!

I always hesitate to encourage t430m (by replying), but will make an exception and agree with the others who've said you can learn a lot from going out faster-than-pace.

To help a friend try to PR, I once went out absurdly fast (for me) in a mile, whilst nursing a cold. Well, I didn't help him that much, and yeah, my final time was not a PR. But it was a real eye-opener for me, because I generally tended to err on the side of starting too slowly. In the event, I went out about 10secs slower than my best 440 (sound familiar?), and I was fine--not straining at all. It caught up with me later in the race, but I think the cold was part of that--and, even more so, my *expectation* that that opening quarter would be "too fast" for me. In fact, that *speed* was not too fast for me at all; I simply lacked the fitness to carry it all the way. ("I didn't go out too fast, I came back too slow.")

I think that, with normal growth, you (t430m) will end up being a lot closer to becoming "t4m" than most of us. I think that, in a no-pressure meet, letting yourself open at a too-fast (but it'll still be comfortable!) pace will give you a taste of where you're eventually going to be--and help make you more confident when you encounter that pace in the future.

the430miler wrote:

i dont understand why i should go out in 60 if im not running a 4:00 mile. it just draws me right into lactic acid. it takes all my effort to run 60 for 2 laps (800).

my philosophy is that one who runs that mile should go out at goal pace, 2nd lap just as fast, work lap 3 so you dont loose pace, and then lap 4 is h3lls bells because at that point you can see the finish line. the fast start that my coach is referring to will only deminish any sort of kick for my last lap.

this coach is a little too aggressive for me.

wow, I agree that the idea is stupid. But you know what else is stupid, you still believe in lactic acid.

thanx for the serious responses.

Hey 430 miler, forget about the pace. Confuse the field by running the first three laps as a left footed runner. But then on the last lap kick it in as a right footed runner. Guaranteed to win!

Just keep these lyrics going in your head for the first and last 60, and when you cross the line turn to your coach and let the rhythm hit 'em.

"This is a lifetime mission.

Vision a prison. All right, listen.

In this journey, you're the journal, I'm the journalist.

Am I eternal or an eternalist?

I'm about to flow long as I can possibly go.

Keep you movin' 'cause the crowd said so.

Dance! Cuts rip your pants.

Eric B. on the blades, bleedin' death. Call an ambulance!

Pull out my weapon and start to squeeze,

A magnum as a microphone, murderin' MCs.

Let's quote a rhyme from a record I wrote:

"Follow the Leader!" ...Yeah, dope!

'Cause every time I stop, you see, just duck.

As soon as you try to step off you self-destruct.

I came to overcome before I'm gone,

By showin' and provin' and lettin' knowledge be born.

Then after that I'll live forever. You disagree?

You say, "Never?" Then follow me,

From century to century, you'll remember me,

In history, not a mystery or a memory.

Called by nature, mind raised in Asia,

Since you was tricked, I had to raise ya,

From the cradle to the grave.

But remember, you're not a slave.

'Cause we were put here to be much more than that,

But we couldn't see because our mind was trapped.

But I'm here to break away the chains, take away the pains,

Remake the brains, rebuild my name.

Again, somebody told you, a little knowledge is dangerous.

It can't be mixed, diluted, it can't be changed with a,

Switch. Here's a lesson if you're guessin', if you're borrowin',

Hurry hurry step right up and keep followin',

The Leader."

dig me?

Follow the leader!!!! Classic