Track & Field Fetchies
56 watchers
19 Jul
12:04pm, 19 Jul 2024
45,279 posts
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SPR
Larkim gives good advice. I don't really change my warm up for heat (maybe my easy pace may slow). I'd try and stay as cool as possible beforehand otherwise. My warm up starts about an hour before so I'm not being mega active into the race. Let's say my 2 miles including drills in the middle ends about 30 mins before the race, I then go on track, change into spikes and do 4 x 8 sec sprints (used to be 10 secs before this season) with lots of recovery with other races going off etc. |
19 Jul
12:15pm, 19 Jul 2024
2,371 posts
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auburnette
Awesome, thanks both. Looks like my wu can take place much earlier than I had planned. Wasnt sure if I should be starting the race with the engine hot!
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19 Jul
12:23pm, 19 Jul 2024
45,282 posts
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SPR
I probably do my last sprint about 5 mins before the race. Some events (think all elite ones but some bigger amateur ones as well) have call rooms that you need to be in 10 mins before so you'd have no chance of going in hot but it also shows there's a way to warm up with a decent gap and perform well. I just haven't figured it out yet. |
19 Jul
12:30pm, 19 Jul 2024
25,224 posts
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larkim
I was going to post something along the lines of "just watch the elites, they seem to get stuck in call rooms about 15 minutes before races, so if long delays between warm up and start was going to be a real issue it would affect them."
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19 Jul
7:56pm, 19 Jul 2024
2,372 posts
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auburnette
It was fun and I enjoyed the spikes! (Let's see about tomorrow though 😂) There was a kind of call pen so the tips to not worry about finishing w/u early definitely helped. First official mile time and definitely my fastest in the last 4 years or so. I was running my best at this sort of distance when I was doing a tonne of HIIT training. I'd like to do more! |
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19 Jul
9:35pm, 19 Jul 2024
45,293 posts
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SPR
Nice work @auburnette and glad the warm up advice helped.
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21 Jul
12:36pm, 21 Jul 2024
45,328 posts
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SPR
Did the second of my 5000 specific sessions endurance sessions yesterday. 6400m with 800 @ 5000 pace, 800 steady (last steady 600 then 200 sprint). A bit of fatigue from Wednesday's race had me wondering if it was a good idea but the legs responded well. Total time 23:06 which is my fastest for this session by 26 secs, AVG pace 5:48, last 5000 pace rep at 16:15 pace (2:36 per 800) would have been nice but I'd have taken 3 reps clearly under 16:15 pre starting the session. 1) 0.49mi - 2:32.7 (5:11/mi) 164/179bpm [850b/mi] 41cal 537/650W 2) 0.5mi - 3:17(6:37/mi) 169/179bpm [1118b/mi] 56cal 441/578W 3) 0.5mi - 2:34.3 (5:07/mi) 177/185bpm [904b/mi] 47cal 525/572W 4) 0.5mi - 3:15(6:33/mi) 175/185bpm [1146b/mi] 57cal 453/562W 5) 0.5mi - 2:34.5 (5:11/mi) 180/187bpm [933b/mi] 47cal 519/574W 6) 0.5mi - 3:13(6:28/mi) 179/186bpm [1158b/mi] 58cal 467/570W 7) 0.5mi - 2:37.1 (5:12/mi) 184/187bpm [957b/mi] 50cal 514/568W 8) 0.37mi - 2:28(6:37/mi) 181/187bpm [1198b/mi] 44cal 451/562W 9) 0.12mi - 33.5 (4:29/mi) 181/186bpm [813b/mi] 10cal 622/733W 10) 0.12mi - 0(2/mi) 181/186bpm [6b/mi] 10cal 622/733W I'll probably be doing 3 x 3000 Tuesday at 35 10000 pace (could do a faster session with 5 and 15 pace in it but think the longer session is better), then check what the uni options are for Saturday (may go for an MD option here). I'll likely do a few 1000s on the Tuesday before the race but they will have long recoveries and depending how I feel, they may turn into rhythm 200s or 400s. |
22 Jul
2:24pm, 22 Jul 2024
58 posts
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LBAC Si
Looks good @SPR Yeah thursday was 5 x 400/300/200, with the 400's around 65 down to 63. So Wednesday I need to be hitting 66's really, we'll see. Glad you enjoyed the spikes @auburnette 
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24 Jul
12:22pm, 24 Jul 2024
45,409 posts
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SPR
Hope Watford goes well later @LBAC Si The 3 x 3000 with 4 mins recovery turned into 3 x 3000 with 200 jog (82 secs and 96 secs). Beware of faster LD friends that don't like recovery 🤣 Starting pace for these was 90 a lap instead of the 84 that was initially planned, essentially a session around HM pace so threshold. Splits 11:09 10:57 10:48 |
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24 Jul
1:59pm, 24 Jul 2024
65 posts
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LBAC Si
SPR wrote: Hope Watford goes well later @LBAC Si The 3 x 3000 with 4 mins recovery turned into 3 x 3000 with 200 jog (82 secs and 96 secs). Beware of faster LD friends that don't like recovery 🤣 Starting pace for these was 90 a lap instead of the 84 that was initially planned, essentially a session around HM pace so threshold. Splits 11:09 10:57 10:48 When did they spring that recovery on you? Cheers guys etc etc!! |
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