I first need to start out with mentioning that I'm a junior in high school and this Track season is the first sport I have EVER played since like Kindergarten baseball. I should also note that our school's track team plays on IHSA Class 3A standards (the hardest standards in the state, I believe). I've never really been in shape. But I found the desire to become physically active, practiced running before the season started and got in the habit of running 3 miles a day during winter break and came into the season somewhat prepared. I soon suffered, though, as I began to succumb to bad knee and ankle pain. However, I bought a pair of good running shoes and started taking MSM w/ Glucosamine Sulfate supplements every day and the pains aren't a problem anymore.
Onto the point. Wednesday I had my first track meet ever and I ran the 1600. I was unprepared of course because not only have I never ran competitively before, but I'd never even ran the mile as fast as I could or timed myself, so I had no idea what to expect. The gun fired, I started off strong, then fell back rapidly after the 400m mark (I began to get that vomit-y feeling in your gut - I've never experienced that before), and I came in a humiliating last as I was lapped by everyone and finished with the astounding time of 7:13:29.
I need to whip it into gear.
I've already done a little bit of research on what I need to be doing to make max cuts in my mile time, and I think that next time I run in April I'll be a lot more prepared. But I need some more advice from the community. I think its reasonable to say that I should be running AT PACE during practice (now that I realize what AT PACE actually is), attempt to push through the pukey feeling, time myself regularly (though I'm not sure how often), work on some sort of a race plan, and cultivate a strong attitude. But are there other things I should be doing? Specific workouts that I should be doing or working on?
Remember that I'm a complete noob at the 1600, and I have no idea what any kind of track terminology is. I'm also a stranger to most specific forms of workouts, so if you're suggesting something could you please use laymans terms.
I would really appreciate all the advice I can get. I need it if I'm going to be any kind of successful this year. I AT LEAST want to shave my time down to 6:00.
Thank you.
How to make big improvements in my 1600m time? (beginner)?
2010-03-12 11:31 pm
回答 (4)
2010-03-13 2:35 am
Me to I had my first track race I had to do 1600,800,3200 and I was dead horse last in all my problem was shin splints and knee pain worst feeling ever
2010-03-13 12:38 am
Well for starters if you practice "at pace" this should never be like a long distance or straight up endurance work out. Doing so will cause to burn out and lead to injury and pain. The only times you should really practice "at pace" is certain interval workouts. such as: a 200m, 400m, 800m,1000m, ladder or pyramid, which generally means after running those distances in order you come back down again in reverse order. Each of these intervals should be done at about 80% of what you would run them in a race, and you want to try not to lose more than 2 or 3 seconds on your way back down. Another good work out is a tempo work out. This is a 3 to 4 mile run in which you set a time interval...say 1 or 2 min. You start out at a reasonable pace for the first mile or so, then you start your 1 or 2 min. sets of running at a race pace then slowing down to your original pace for 1 or 2 min. The main idea here is to stay consistent, try not to slow down before your interval is over and try not to change the pace you go at each set.
The second thing that will really help is race strategy. I suggest sitting down a day or two before the race and writing down the splits (times at every 400m) you want to run. Then on race day stick to this strategy, but also be flexible. If someone takes of in front of you don't be afraid to go with them. Now, if this makes you run a faster split then you planned that doesn't mean you should necessarily slow down to make up for it, just keep going and let the person in front of you carry you through. This takes a lot of practice and the strategy will come easier the more and more you race, and don't let yourself ignore the mental aspect of racing...it is a huge part of being a good runner.
The second thing that will really help is race strategy. I suggest sitting down a day or two before the race and writing down the splits (times at every 400m) you want to run. Then on race day stick to this strategy, but also be flexible. If someone takes of in front of you don't be afraid to go with them. Now, if this makes you run a faster split then you planned that doesn't mean you should necessarily slow down to make up for it, just keep going and let the person in front of you carry you through. This takes a lot of practice and the strategy will come easier the more and more you race, and don't let yourself ignore the mental aspect of racing...it is a huge part of being a good runner.
參考: I ran competitively for a very long time, and plan to coach soon.
2010-03-13 12:37 am
That's good that your running track as it is a sport of a one man team. down to the answer, Practice breathing, your muscles need oxygen to perform better as you get fatigued. get your own rhythm down.You can try my rhythm; I take two breathes of air in and and excel twice. One breath in for one step/stride (do not release that 1st breath) and a second breath in for the next step/stride (now you have two breathes in, in your lungs). Release one breathe with your third step/stride and make another release with your fourth step/stride. So it will be; step breath in, step breath in, step breath out, step breath out. Try different intakes and adjust to your speed. Always remember to breath in through your nose and excel with your mouth, for that is the way our breathing system operates.
Now that breathing is out the way, work out on your abdomen (stomach). Try 3 reps of 20 with enough time to let the burning sensation go down slightly in between reps. Or if u think u can handle more by all means go ahead. The stronger the mid section the better.
Work out with a friend who is a little better than you so you can have some competition. I'm sure u know this but keep a good pace (run your race not your opponents) and give it your all at the end. increase your speed slightly around your last lap and on the last 100 meters give it everything. Make sure you eat right and stay well hydrated. Try foods like spaghetti, bananas or others who have lots of potassium in them.
Here is something I havent tried yet but want to. Go to a nutrition store and ask for jellybeans like the candy. Have one in your mouth while u run and about half way through or when you feel you need it start chewing it. This will give your body that little extra sugar/ calories your body burns. If you got nothing to burn then you'll burn out.
Good luck and i hope this helps, i used to run track myself in high school. 400 hurdles, 1600m and 1600 relay and the one i liked the most the 400m dash, which i recorded my best time while practicing at 59 seconds flat.
Now that breathing is out the way, work out on your abdomen (stomach). Try 3 reps of 20 with enough time to let the burning sensation go down slightly in between reps. Or if u think u can handle more by all means go ahead. The stronger the mid section the better.
Work out with a friend who is a little better than you so you can have some competition. I'm sure u know this but keep a good pace (run your race not your opponents) and give it your all at the end. increase your speed slightly around your last lap and on the last 100 meters give it everything. Make sure you eat right and stay well hydrated. Try foods like spaghetti, bananas or others who have lots of potassium in them.
Here is something I havent tried yet but want to. Go to a nutrition store and ask for jellybeans like the candy. Have one in your mouth while u run and about half way through or when you feel you need it start chewing it. This will give your body that little extra sugar/ calories your body burns. If you got nothing to burn then you'll burn out.
Good luck and i hope this helps, i used to run track myself in high school. 400 hurdles, 1600m and 1600 relay and the one i liked the most the 400m dash, which i recorded my best time while practicing at 59 seconds flat.
參考: I ran track, cross country, and played soccer in high school.
2010-03-12 11:47 pm
thats what i am doing:
4x1000
with 2 min recovery.
but remember u always have to push urself
i did this for 2 months and i improved my time from 5:45 to 5:20
4x1000
with 2 min recovery.
but remember u always have to push urself
i did this for 2 months and i improved my time from 5:45 to 5:20
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