FelixSprock wrote:
in the past few meets that I have competed at, My best 1600m time was a 5:04. I also have run an 11:38 3200m, 2:22 800m, and a PR 58 400m. Am I just aerobically weak? Do I need to add more miles?
Yes. Yes, and longer moderately hard repetitions.
FelixSprock wrote:
My splits in my PR race were 71, 75, 75, 70. One issue that I have when racing is that I have too much left in the last lap. I tend to slow down in my second or third lap, and wait until the last lap to crank one out fast. I have trouble with even splitting. Even splitting comes down to practice right?
Yes. Try running first two laps at goal pace, and then kicking the last two laps.
agip wrote:
SDSU Aztec wrote:
When does the fastest guy not when the race? The only scenarios I can think of is a huge positive split or a pace that is slow enough that a guy with better top end speed can win with a kick.
it can win the race, sure. but the problem is what I wrote above...that even splitting a HS race means you will be 4 seconds behind at 400 meters. Two seconds back at 800. You have to be very strong mentally to be able to close that in lap 3, running on your own. I'm 100% for even splitting if you are that strong mentally. Few are.
Most benefit more from the adrenaline of racing people to get PRs.
The fastest guy in the race is a 4:26 miler. I'm willing to try a few strategies throughout the season, but I don't think I can even split. I've tried it the past few races, it's much to difficult for me mentally. However, I think I am capable of kicking hard at the end of the race, no matter the situation. I will always kick. I think I'll try to run the first two laps at a similar pace, hold on the third lap, and kick the fourth. Maybe something like 75, 74, 74, 70?
I may try this to a certain degree. Try to run my goal pace for the first two laps, hold on for the third, and kick as hard as I can the last lap.
FelixSprock wrote:
agip wrote:
it can win the race, sure. but the problem is what I wrote above...that even splitting a HS race means you will be 4 seconds behind at 400 meters. Two seconds back at 800. You have to be very strong mentally to be able to close that in lap 3, running on your own. I'm 100% for even splitting if you are that strong mentally. Few are.
Most benefit more from the adrenaline of racing people to get PRs.
The fastest guy in the race is a 4:26 miler. I'm willing to try a few strategies throughout the season, but I don't think I can even split. I've tried it the past few races, it's much to difficult for me mentally. However, I think I am capable of kicking hard at the end of the race, no matter the situation. I will always kick. I think I'll try to run the first two laps at a similar pace, hold on the third lap, and kick the fourth. Maybe something like 75, 74, 74, 70?
Yes, that sounds good. But try not to be a slave to the clock. You know personally from your big PR that the clock is not a limiter...we can go right through what we think we can do.
That's why you want to use practices to try to run 74s and 73s as easily and smoothly as you can. So in a race you can do it, and so if you see 2:26 at the half you won't start telling yourself you are going too fast and mentally beat yourself. If you have been working on making 73s feel smooth, relaxed and unstressful, you can do that in a race too.
Just to mess with your mind, here's the greatest even splitted race ever. In case you don't know about it. This guy literally ran exactly even splits. Racing is an art, not a science.
https://www.youtube.com/watch?v=5LHid-nC45k&t=143sagip wrote:
FelixSprock wrote:
The fastest guy in the race is a 4:26 miler. I'm willing to try a few strategies throughout the season, but I don't think I can even split. I've tried it the past few races, it's much to difficult for me mentally. However, I think I am capable of kicking hard at the end of the race, no matter the situation. I will always kick. I think I'll try to run the first two laps at a similar pace, hold on the third lap, and kick the fourth. Maybe something like 75, 74, 74, 70?
Yes, that sounds good. But try not to be a slave to the clock. You know personally from your big PR that the clock is not a limiter...we can go right through what we think we can do.
That's why you want to use practices to try to run 74s and 73s as easily and smoothly as you can. So in a race you can do it, and so if you see 2:26 at the half you won't start telling yourself you are going too fast and mentally beat yourself. If you have been working on making 73s feel smooth, relaxed and unstressful, you can do that in a race too.
Just to mess with your mind, here's the greatest even splitted race ever. In case you don't know about it. This guy literally ran exactly even splits. Racing is an art, not a science.
https://www.youtube.com/watch?v=5LHid-nC45k&t=143s
I've seem this race a few times, and my gosh it's amazing. Of course like you said I wont stay glued to the clock but its nice to have an idea thinking about the race.
agip - you’re a good dude. spot on advice.