After our warmup we'll be doing a mixture of 800s and 400s, random relay style. Hope to see you there.
It's going to be hot on track so we'll keep things short. 400's and 600's. Be sure to bring water with you.
I've had 2 recent conversations about running faster 5K times, in particular what race strategy to apply.
From painful experience I know how difficult it can be to get the pacing right. In the first mile everyone takes off like a rocket and posts a first mile split that's 10 to 30 seconds too fast, then adjust too much in the second mile, giving back more than was gained from a fast start. By mile 3 your digging up all you have to get to the line and the mile split is usually somewhere in between.
A better strategy is to hold back in mile 1 (hard I know) then to focus on running hard in mile 2, momentum will take care of mile 3.
I use this strategy to good effect in the COC cross country series.
I was reminded this weekend of the importance of breath control while racing. In many races our pace slows as we lose control of our breathing pattern, shoulders hunch, arms come up, rib cage lifts and diaphragm is restricted. This all results I'm laboured breathing.
When this happens mid-race, take a few strides to relax your shoulders and arms, breath out forcefully for a few breaths to drive your diaphragm up, then focus on your breathing, not your pace.
The tough thing is noticing when this is happening and remembering what to do about it.
It's also a great technique to relieve side-stitch.
60th anniversary of the first sub 4 minute mile on May 6th. We'll be trying to get as close to this time as we can on track this Tuesday night. Bring your fast legs. 🏃 Reminder....there is a ***LOCATION CHANGE*** this week due to the Foothill League Meet at COC. Workout will be held Hart High School track.
Beginning in the coming weeks coach Phil Howard will be writing some blog posts about training and specifically the Tuesday evening track workouts in this space.