*varying
*varying
lease wrote:
It's a bit too late for this year, but a lot of MD guys seem to benefit from doing a set of 200s or 400s or 600s, about once a week in their summer training. Shouldn't be a gut-buster workout--you don't even have to time the repeats--but it gives you a chance to turn the legs over and feel like the fast runner you are.
That doesn't sound like a very good idea... maybe strides but actually doing 200's 400's in the Summer before cross..??
Run more mileage this winter and fall. If you are worried about losing speed then do strides about 3 times a week. I also found that explosive power lifting works pretty well too (not too heavy). Cleans, snatches, and plyo-metrics work great.
You've run 1.50. I wouldn't worry about making major inroads at 8-10k distances. Dont change your training. You can get to 1.48, then beyond.
Probably in the longer races your going out way too fast and blowing up. The early pace will feel easy to you. Run even splits and aim for a conservative time. But really, 8K should be an unpleasant hobby in the winter. You're a speed merchant.
Letsrunners forget all about specificity. Its what annoys me most about this board. You train to race over a certain distance, not to cover x number of miles per week.
Get fast for next summer.
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