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Ducks Fan
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Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or
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 Posted: Wed Aug 13, 2003 12:25 am Post subject: Do I really need to stretch much before long runs? |
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| When I go on a long run (long for me is about 45 minutes or so at 7:30 pace) I usually just jog for two minutes followed by about four minutes of quick stretches. Is that enough? I usually use my first five minutes of the run to get my body warmed-up, and I haven't seen any injuries. Should I stretch more or does what I just mentioned suffice? |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Wed Aug 13, 2003 7:17 am Post subject: |
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I think that's fine for a long run, as long as your body isn't obviously demanding more warmup. Most stretching benefit is from after the run, anyway.
You obviously want to be well warmed up and stretched before doing higher intensity stuff, though.
Dan
p.s. Ducks Fan is taking at least 20 seconds off his 1500m this year! Graham, share your steady improvement secrets with him. 
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Ducks Fan
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Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or
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| Posted: Wed Aug 13, 2003 12:28 pm Post subject: |
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| I really hope so! Any insight would be appreciated. It's kind of hard at dual meets because I often find myself running by myself. |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Wed Aug 13, 2003 12:45 pm Post subject: |
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Hopefully, S. Salem will hit some of the bigger invites or at least some 3-4 team meets to get you some bigger fields to run with.
I think your strength is your stride. Keep working on the base endurance and goal pace intervals on the track (aim for 72-74 for quarters), and you should be well on your way. I could probably give you more detailed input after seeing you run on the track.
Dan
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Ducks Fan
Varsity
Joined: 04 Aug 2003
Posts: 319
Location: Near 101101th, Or
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| Posted: Wed Aug 13, 2003 2:38 pm Post subject: |
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yeah, I just need to get "74" embedded into my head. Last year we went to an invite that had about 12 teams, and that's what I'd like to have happen next year.
On a good note, today after my jog around BP (about 20-25 minutes) I went to the South track and did a few 200s. They felt really nice and pretty relaxed. I was expecting them to be about 35, but they were all in the low 32s. That really made my day |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Wed Aug 13, 2003 3:02 pm Post subject: |
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Always nice when you can turn it over quickly and feel relaxed. You ought to dabble more in the 800 this year. I think you'll find you've got a fair deal of speed and the slower pace of the 1500 will seem that much more manageable. Relaxed 32's are a pretty good sign you can crank out 65-70 second quarters for a straight interval workout, which is obviously well ahead of your present 1500 goal pace. Do a few of those workouts and 74's will feel like a walk in the park. 
Dan
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