|
Post by sherry on Mar 31, 2005 18:37:46 GMT -5
I hope she likes the mile, it is mentally tough. I did the 880,mile, and 2 mile. The mile takes the most brain work and most training. I suggest training for the 880 and the 2 mile. Treating the mile as a race in practice with one small option on each lap I would pick up the pace on the last quarter to almost a sprint with the end result being back on pace within the next quarter of a quarter mile and of course sprint the final section, from as far back as you can hold it. The thing to remember is anyone can pace a mile, this is how barriers are broken. The catch is the pace changes in the mile are a tactic on both sides, but knowing your own abilities well let's you know if you can play the rabbit game or not. If she has trouble recovering after a pick up, she will have to run straight pace the first three laps same speed with #4 faster, if you have done it right at the end the thought of death from lack of O2 should have been on her mind for atleast the last 10 seconds. Hill work and bleachers are a real plus on the mile, but if not started months before like in cross- country season it is too late. I really hope she likes the mile, because it is agony. I never had fun running the mile, but it was what I was best at. Oh yeah reading over this I realize I left off the pick up at the end of each quarter when you get good at it you fall back into pace not below pace, it is not interval work exactly, it is building a good tactical arsenal.
|
|
jamie
Dazed & Confused Runner
Posts: 27
|
Post by jamie on Apr 1, 2005 6:34:24 GMT -5
Speedhog,
I have no experience with the 1-mile race but I just finished a book ' The Perfect Mile' by Neal Bascomb that was quite inspiring. It might be an interesting read for you daughter. It is chronicle of the years before the 4-mile barrier was broken by Roger Bannister,
|
|
|
Post by Lone Wolf on Apr 1, 2005 8:57:01 GMT -5
I ran the mile in high school and some 1500m in college (4:00 for 1500 is my PB). I also have a daughter who is not in high school yet but has run a few competitive mile races on the track in age group meets.
I explained the race to her like this. You want to start the race off at a quick but comfortable pace for the first two laps, the third lap is the hardest mentally beacuse you are getting tired but have a whole nother lap after it, so you really need to concentrate and push yourself a little, then on the last lap its almost over so you give it everything you have left (time to race).
This seems to work well with beginners at the distance. Once she gets a few races under her belt she can be more competitive (i.e trying to stay with a girl that beat last time, and the using her superior 800m speed to get her on the last lap).
One thing she should not do is get caught up in split times and worrying about hitting certain paces. She will have far more success and enjoyment by being competitive and enjoying competiting one-on-one against her peers.
Best of luck to her and keep being a supportive parent, that is what will be the most important to them when they look back at it 10 yrs from now.
- Lone Wolf
|
|
|
Post by janice on Apr 1, 2005 16:15:07 GMT -5
I too am a former miler and had some success (5:02 in HS). I agree with Lone Wolf, in that a good race plan is to go out comfortable but hard the first 2 laps, the 3rd laps is the most difficult (always my worst) and requires a lot of GUTS and concentration to maintain pace, with the last lap being a little easier to push through, since you are almost done. She could do some training where she simulates the pace changes, such as breaking 800s up into "quarters" and applying the above race philosophy. Also a little distance on the weekend might help. Not an ultra or anything crazy like that! Janice
|
|