why do they say you need to push that lap and it's the most important lap?? I mean, you still have one more lap, if you push too hard you won't have anything for the last lap.
why do they say you need to push that lap and it's the most important lap?? I mean, you still have one more lap, if you push too hard you won't have anything for the last lap.
It's my experience and opinion that the 3rd lap is when the pace tends to lull...some people hold back to gather themselves for the finishing kick in the last lap. If you're a believer in negative splits, it's best to race the third lap rather than settle into a zone, plus you may be able to throw some of your opponents off by hitting the third lap hard, especially if they are used to hol;ding back on it.
Drunk N. Hyena
Here's how *many* mile races typically go ...
Lap 1) Too fast
Lap 2) On pace
Lap 3) Too slow
Lap 4) Kick
By crushing the 3rd lap you can destroy many people psychologically, because you are cruising when they are hurting the most. Usually you have *something* left in the last 200m.
The previous poster is right on. In my experience people will go out hard in the first 400m, usually most are too big for their britches and fade back, the leaders may still pack up at the front. Into the second lap everything settles out into a situation in which you will only have to oppurtunity to get 2-3 people in the end. Lap 3 is a lull and you can increase your position position and take those 2-3 people. Going into the final lap you may have cleared some people, as a result of going on Lap 2, who could come be a threat and you have managed to close the gap on those runners who were slightly ahead of you.
In summation I see Lap 3 as the best place to increase your position and prepare to kick in the final lap.
why is it so hard to run your first lap the slowest? That way you will have plenty in reserve.
this works for me on the 800 as well, I always push the 3rd 200 and create a distance from my competitors
If you run even splits, the third lap is physically easier than the fourth, and, if your warmup was inadequate, may feel easier than the first 2. It is the most difficult lap mentally, however, because the first 800m of a mile race does induce fatigue and some lactic acid, and the mind begins to question the pace, the strategy, the other competitors, the training, everything. Don't fear working the 3rd lap; everybody is a hero in the last 100m.
Running even splits is the best way to go but that means inreasing the effort constantly as you fatigue. You really have to push the third lap to keep the pace while you mentally battle the fact that there will be another lap to go after that. The psychology of finishing makes the last lap easier to attack.
Running the first lap slowest is inefficient for times and it is mentally tough to accelerate early in a race.
A lot of this depends on whether or not you hear your splits. Many runners feel lost without splits and many runners suddenly feel tired when they hear a fast split.
Well I agree and disagree with some of the previous posts. If I was in a race where I was cleary the favorite (like a pr 3 or more seconds better) I would maybe try to break people early. But really it is a stupid a$$ idea to do. I once lost conference because I got cocky and tried to go at 400m...
If in a real race where everyone is close or as good as you I wouldn't try to break the field so soon. Just chill... if you can't break people in the final 250m then you wouldn't be able to win anyways. Stupid surges at the wrong times will always come back to haunt you in the final stretch. Learn to be patient and move into your gears slowly and gradually... that always seems like a good way to break weaker competition if you truly are better then them.
for example... if you were running against a bunch of 4:05 milers and you were a 4:00 guy. It would be stupid to go out super hard because you could gamble on how you may feel that day (gambling is good but not when you are simply trying to just win). A better choice would be to chill for the first 800m and then simply drop the pace the 3rd quarter (say a 59). That way in the final 200m any people around you that aren't as strong will have built up enough lactic acid to not be able to hold on when you surge down the homestretch.
As for a race against guys/girls who are as good as you (where u are all almost equal). I guarantee the guy/girl that wins always (or in most scenarios):
1st lap : Runs aggressive, in order to be sitting in the top 1/3 of the field.
2nd lap : Chills, relaxes his/her breathing, relaxes the arms, HOWEVER, never stops looking around and being aware of what is going on.
500m to go: By this point you should be in a comfortable spot where you don't have to sweat being boxed in. After that just chill and make sure that if you don't make the move... that you react to someone's elses as fast as possible to avoid being gapped...
whatever... just my opinion... don't knock me...
peace
The third lap of the mile is when you start to question your ability to hold the pace and finish. If you back off then you are telling yourself that you can't hold it together. If you increase your effort then you are sending a signal to your ever-doubting self that you are committed to holding the pace. Remember one thing about 'kicking', stronger finishers rarely ever speed up at the end of a race, they just maintain the pace that their competitors can't. The exception to this is when someone isn't running close to their potential. As a 4:10 miler, I can always sprint hard at the end of a 4:30mile because I'm not running near to my potential. But I always die ten meters before the finish in a 4:10mile. That's how you're supposed to run a mile, drive so hard the whole way that you just break down before the finish.
I think the importance in pushing hard the 3rd lap is it will probably take some of the suckers out of the race who could sit and kick on you if you don't separate yourself from that pack. It also puts you in a lead pack and sually thrusts enough mental momentum into the last 300 where a close race begins to be decided.
The 3rd lap of a mile is like the month of February in the snowbelt...you're near the end but still have to tolerate further discomfort until you get to the good stuff.
ahh the beauty of the mile...
The 3rd lap is basically where fear enters the picture. It is a fear of the unknown. If you have never been through the half in 1:57, you might be afraid that you will die, so you back off. Big mistake because even if you increase the effort, you might be slowing down. To back off then really takes away the momentum you have built up.
Others fear that they should reserve something for the kick, but that depends on the situation. Are you trying to run fast (standard, record, Personal Best) or simply win the race? You should know your opponent and adjust accordingly.
In order to win, you just have to maintain contact. What good is a kick if you are out of contention by the time you are ready to use it. For running fast, precious seconds are usually lost in the 3rd lap. Saving up for the big kick is just trying to show off to the crowd. I would rather finish 2nd dying in a sub-4 personal best than run then to kick down some guy for 2nd while the winner walked away with it.
If you are running to win, you are trying to put yourself in a position to win throughout the race. If you let it go in lap 3, hoping it will come back to you later, you are taking a big chance.
X Runner wrote:
Running even splits is the best way to go but that means inreasing the effort constantly as you fatigue. You really have to push the third lap to keep the pace while you mentally battle the fact that there will be another lap to go after that. The psychology of finishing makes the last lap easier to attack.
Years of watching, running and coaching have shown me that the pace tends to drift in the third lap of the mile (and the third 200 of an 800). Consequently that's where you need mentally to focus on 'picking it up', in reality what you're going to do is continue at the same pace but it feels harder. The same is true in practice, when you run 8's or miles in practice check your splits you'll often find that the pace for the 3rd 1/4 slacks off, that's the place to focus, you'll be amazed at how much time you can pick up. I think it's important to take the same approach in practice as in the race because that makes it automatic, try it and see.
I read this on a website and saved it because it's pretty funny:
Former Meyo Mile Champion, Luke Watson and his take on what the Mile is like:
?Either way, that track is going to have its cherry popped at Meyo.? ? Luke
?Haha, sounds like sex almost.? ? AJ
?Well, in a way, the mile is like sex. It starts off with a heated fervor in the beginning. Then it achieves a smooth rhythm in the middle, before coming to a crazy, exploding finish! Then you collapse, exhausted.? - Luke
MileFan, Can you post the link to that interview? thats awesome.
Sorry man, that's all I got. I don't think the quote was from an actual interview. It was on some unofficial (and incidentally, hilarious) team page that Notre Dame had, but now it's password-protected. I know someone who knew someone who ran for them, that's how I originally found it.
Funny quote though.
I think the importance of the third lap is not slowing down. If in anticipation of dying or reserving something for the final kick, you slow down you will never really get going again. In my mile races whenever I can sense myself about to slow down I speed up instead, I know it seems counterintuitive from an energy standpoint, but it really works. But never slow down in the third lap...the action of shifting gears to get back where you were takes a lot out of you
also with laps 5,6 or the two mile
it's always three quarters of the way. haha