Long intervals with short recoveries at moderate paces
Long intervals with short recoveries at moderate paces
Short intervals with long recoveries at uncomfortable paces!!
And lots of tempo running.
And lots of hills.
And lots of races.
don't get caught
strong coffee 2 hours out of a race. It makes you faster (and lighter)
HTFU. There is no other secret.
best secret?
banned substances make me run real fast.
Naw sike, but seriously.
Don't force the pace, let the pace come to you.
wellnow wrote:
Don't force the pace, let the pace come to you.
+1
What does that mean?
It means that he thinks you are an idiot.
Best Secret...Trial of Miles: Miles of Trials.
Get good, consistent sleep: going to bed ("today," i.e. before midnight) and waking at about the same time every day, including weekends/holidays.
Everyone I've known who has *actually* applied this "secret" for a full season has seen stunning improvement.
And too there were questions: What did he eat? Did he believe in isometrics? Isotonics? Ice and heat? How about aerobics, est, ESP, STP? What did he have to say about yoga, yogurt, Yogi Berra? What was his pulse rate, his blood pressure, his time for 100-yard dash? What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles, Miles of Trials. How could they be expected to understand that?
wellnow wrote:
What does that mean?
It means he agrees with you.
Consistency is the most important aspect of training. I agree with OP.
I will take some blood out of me about once a month and then inject it in me before a big race.
12 miles of hard aerobic running
"miles make champions"
Not ending my sentences with proper punctuation.
I have several 'secrets' that might help someone:
supplement with a protein shake after you run - this doesn't just work for bodybuilders.
eat more protein in general - runners get fixated on carbs. Insulin spikes before races, especially longer ones, can leave you feeling weak and tired at the start line.
caffeine - i swore by this before races
Mileage - your training should progress throughout your career. never jump to a certain mileage because you feel a sudden urge to be more kenyan-like - this will usually end in injury.
some days run really slow on your "easy days" and somedays run fast - never feel you have to run a certain pace for the run to be of any benefit. Running by feel is the way to go.
put your legs up - i swear this made my legs feel better.
weight is overrated - i was once so fixated on my weight as it related to my performance that I became bulimic/anorexic. I ran terrible at my college conference meet and had to take an extended break from running to recover. When I can back I ate healthy but didn't stress about how much I weighed - I ran all of my track pr's during this time and at a heavier, more healthy but still lean, weight.
in between sets of 800-1500 pace workouts, run 10-15' at 10k pace. this helps flush out lactic.