Gurus of lets run, help me solve this riddle:

High School Running High School Training

10 years ago 01/28/2014 4:50pm EST

Every session I do, I have a bad patch at some point, usually on the penultimate or third-to-last rep.

Some examples:

6 x 800m, June 2013, grass track, with 3 mins recovery

2:34

2:36

2:34

2:35

2:39

2:27

And today, 2 x 2 min, 4 x 4 min, 2 x 2 min, with 1 min recovery

2 x 2 min set 1 - 81 s/lap

80 s/lap

4 min set - 80 s/lap (through 800m in 2:40)

81 s/lap (through 800m in 2:42)

84 s/lap (through 800m in 2:47) ( !!!!! This is the really bad one)

2 x 2 min set 2 - 79 s/lap

77 s/lap

Any ideas why I fade at this point in the workout, and any tips on how to fix it.

I don't think I was running too hard early on, as I was able to do the last set without racing it or sprinting the end.

10 years ago 01/28/2014 4:57pm EST

re: hdvalrbcaervbev

10 years ago 01/28/2014 4:59pm EST

re: hdvalrbcaervbev

clearly mental

try more sustained effort workouts. mile repeats, 2 x 2 miles, 20 minute tempos - workouts that make you keep up the effort for extended periods.

use a gps watch if you can so you can immediately see when you are sagging. it's all mental - you just need to train your head out of it

10 years ago 01/28/2014 5:10pm EST

re: hdvalrbcaervbev

Take each set as it comes, don't think about what you're gonna do afterwards and tell yourself that really the penultimate one is as good as the last one, since the last one is never a problem - therefore you can push (a bit).

Basically, if you've managed to run half of your set, you can start telling yourself that the set's nearly over and you therefoe don't have to worry too much about the rest of the set (you can even start before).

Done 2 800s?

Well do that 3rd one and you've come halfway.

Once you're halfway you only need to do that 4th one and then it's only the last two left.

The fifth one is bound to be okay because it's the penultimate one (see above) and the last one is always doable.

So push for that 3rd/4th/5th/6th one!

10 years ago 01/28/2014 7:43pm EST

re: e1mr

You're saving up for a big finish by resting on the penultimate rep.

10 years ago 01/28/2014 8:34pm EST

re: SMJO

SMJO wrote:
You're saving up for a big finish by resting on the penultimate rep.

Yeah, I suspect that too, he/she is taking a mental break for the final one or two reps.

It's mental. And not uncommon.

10 years ago 01/28/2014 11:18pm EST

re: hdvalrbcaervbev

There's nothing really wrong with this unless it's translating to poor performance in your race setting(between 60-80% through the race distance). If you hit your goal pace then you're fine with that bit of rest for the last rep.

10 years ago 01/29/2014 12:20am EST

re: bumbojumbo

You need a hammer rep at that point. Maybe it's only a 400 but significantly greater effort than your other reps. This is the separator effort in the meet that either gives you some breathing room or helps get you back in contact with a high place finish or even a victory. Adapting to this format will allow you to hang on a little longer later in the race.

10 years ago 01/29/2014 1:28am EST

re: Hammer Time!

Hammer Time! wrote:
You need a hammer rep at that point. Maybe it's only a 400 but significantly greater effort than your other reps. This is the separator effort in the meet that either gives you some breathing room or helps get you back in contact with a high place finish or even a victory. Adapting to this format will allow you to hang on a little longer later in the race.

This

Or maybe even better, 2 hammer intervals >

http://runnersconnect.net/running-training-articles/teach-yourself-how-to-race-faster/

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