Make sure you dress to the left next time
Make sure you dress to the left next time
oh yea im definitely dressing better, gonna wear gloves and stuff
I have seen this manifested in two ways. I'll use a 5k goal race with a 1 mile time trial as the example.
1. Run the time trial at 5k race pace 3-4 days before the goal 5k. So a 15:00 runner would go 4:48.
2. Run the time trial at mile race pace 3-4 days before the goal 5k. So, a 15:00 runner would go 4:20-4:35
I think the only way that is beneficial is option 1, since option 2 stresses an energy system and pace that is not going to be used more than negligibly in the 5k. Option 1 focuses on specificity of the race, and is a good feel for what is to be expected 3-4 days later. Running the second option can put too much lactic buildup in the legs, something that you want to avoid so close to the race.
will 2 miles @ 5k goal pace with some easy days in between the goal time trial be ok? i feel like i need some indicator to my fitness before i run it, or i should just fess up to my coach..
It is not something I would do 3-4 days before a race. I'd do that 7-8 days before, but not the same week. However, everyone is different, and the only way you can know is by trying. I think it would be better though, to do 2x1 mile as opposed to a 2 mile time trial if you do it that soon before the race.
yea i have a little under a week. my calves are still a little sore from the attempted trial 2 days ago that i botched up... tried warming up today (didn't feel as good and a lot slower than my warm up 2 days ago when i had been running easy the last few days) and did 800 m around 2 sec/lap off of race pace and decided to just call it off and just cooldown after that because i figured what was the point of trying if i wasnt 100%, i could just save it for later. thinking about trying to time trial tomorrow (no access to track sunday), if i still dont feel good ill do it monday in anticipation of the real trial on friday.
If you have at least 3 days in between this time trial and your real one, I think you should be okay... but what do others think?
I think there are so many other workouts that would be more beneficial than trying the TT again. So what if you don't get a good indicator 3-4 days before the race. You will probably race differently at your goal race than the time trial would suggest. I'd focus on getting in good pacing to get a feel for your goal pace, instead of burying your legs at a pace you won't run at in the goal race.
Of course you get benefit from all running, especially those that are more specific to your event, as long as you've prepared yourself for it.
But to extract this one single workout for an isolated analysis makes no sense without knowing how it fits into what you're doing the rest of the week, for the season, and at this point in your career. For that kind of advice, I can not help you more than suggesting a book, or that you read the pdf I already linked.
well, i would try to do goal pace... for just 2 miles, so it would be a pace i would run in the goal race.
Although your time trial pace and your race pace will likely be different, I think this is a much better option than running faster than race pace. Is the purpose a confidence boost? If you are going to do it, make sure you are a superstar at recovery.
okay so i emailed my coach about not being sure if i could hit the time trial standard because i hadnt done a real indicator workout (he wouldnt want me to run it if i was going to be way off).
he told me that he might be able to put the time trial to next friday (rather than wednesday) and i could get in some workout in before then... hes expecting me to make it so i dont want to let him down.
my legs are still just a little sore from wednesdays failed attempt which was why i called off yesterdays attempt after 800 m, should i just run easy today and tomorrow and then do something like 2x1 mile @ goal pace or 2 miles @ goal pace on monday, followed by some 200s? then give myself tuesday, wednesday, thursday to recover. or i could try to attempt the workout today i guess (dont think i can do tomorrow, because i wont have access to a track, but theres a small chance i might be able to).
my mileage has dropped this week and im only doing 45 minute runs vs. the usual 60-70 min runs... so its essentially like im tapering a little bit for this, and then getting my mileage back up after that.
well the thing is that if i time trial, i might have to trial by myself because theres a different standard for 1st and 2nd years and 3rd, 4th + years. the other peeps on the team actually ran through the season so theyre either on their break or coming back now, but im not. so i fugure my time trial pace by myself is probably not going to be much different from my time trial pace in front of my coach (maybe a LITTLE faster).
yes, the purpose is so i am more confident i can do it. i wont go faster than race pace except for strides and that stuff. ive already cut back mileage about 20% from normal and my long runs have been a bit shorter... so i really hope i can do it or else i did this for nothing and will have to increase again.
so i am thinking something like 1.5 miles @ goal 5k race pace, or 2 x 1 mile @ goal 5k race pace, or if i feel really good 2 miles @ goal 5k pace? and give myself at least 3 easy days in between this and the race.
bump sorry for hijacking
The first two options (1.5 or 2x1) sound the best to me. If you were saying your legs were sore from the last attempt, you may want to go for the easier workout (2x1 with good rest). If you run easy the rest of the days, make sure to get in some good long strides (150-200 meters @ a non lactic pace) on Thursday to keep your legs sharp.
this is super annoying!! i cant believe i threw away wednesdays chance to see where i was by not dressing properly and going out too fast... i felt so great on wednesday. i did 2x.75 miles @ goal race pace today but definitely didnt feel as good as wednesday and it actually felt hard. i guess i might try one last trial? before fessing up to my coach and just hoping ill be in shape in january. i feel like im going to start losing aerobic fitness soon since ive already dropped mileage and im not doing a long run this week (and skipped one 2 weeks ago too).
my legs are usually sore from the very first workout (first workout in flats in 3-4 months) and then fine after. so i hope i recover soon...
I used to do time trials in HS all the time, especially in the 800m...I performed almost as well in time trials sometimes than I did in races. I used to have a different person rabbit me through every 200m to keep someone in front of me at all times, which made the trial more bearable.
I think for shorter distances it is better to TT more often than longer distances. The 800 in particular.