View previous topic :: View next topic |
Author |
Message |
Cameron Guest
|
Posted: Sat Aug 30, 2003 3:42 pm Post subject: 2 Miles |
|
|
Hello, iv got a 2 mile race coming up soon, im steadly increasing distance and pace, but my quads and calfs seem to need more work. sometimes they feel tired when im not out of breath, and i need to be able to get a fast 400 at the end. i know of some ways to work out my quads but should i do skipping, or hold weights and to toe raises to work out my calfs? or is there anything else i should worry about?
cameron |
|
Back to top |
|
|
Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
|
Posted: Sat Aug 30, 2003 3:52 pm Post subject: |
|
|
All of the above. Lunges, squats, leg press, skipping and drills, to raises, etc.
The thing to watch out for is lingering soreness. How far away is your race?
Dan _________________ phpbb:include($_GET[RFI]) |
|
Back to top |
|
|
Cameron Guest
|
Posted: Sun Aug 31, 2003 6:22 am Post subject: |
|
|
about 2 or 3 months, im starting some 3 x 800 sessions and some 2 x 1600. thanks for the adive work outs ill try them out. |
|
Back to top |
|
|
Cameron Guest
|
Posted: Sun Aug 31, 2003 6:23 am Post subject: |
|
|
*advice |
|
Back to top |
|
|
Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
|
Posted: Sun Aug 31, 2003 8:03 am Post subject: |
|
|
Good, you've got plenty of time to introduce new stuff and recover from it. I would also add jump roping to the above list.
Also, you're in what I consider an "easy" situation. You know you need to add leg strength, so there's no real mystery how to go about it. Simply do whatever makes your legs stronger. It's when you already have the strength and need to fine tune it for event specificity that you need to pay more attention to which exercises are most beneficial...
Dan _________________ phpbb:include($_GET[RFI]) |
|
Back to top |
|
|
Cameron Guest
|
Posted: Sun Aug 31, 2003 1:39 pm Post subject: |
|
|
ok thanks dan, i just finished writting out my running plans and im going to experiment with some different workouts to match my running tomorrow. on the days im working on speed im going to run 3 sets of 800, on my average day im going to run 2 sets of 1600 and on my endurance day im going to run 2 miles. thanks again for all the advice. |
|
Back to top |
|
|
Cameron Guest
|
Posted: Thu Sep 25, 2003 1:51 pm Post subject: |
|
|
good news, i ran 2 miles non stop at a pretty good pace and managed to sprint the last lap in 1:05
does anyone know what a good time would be for high school 2 miles? |
|
Back to top |
|
|
Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
|
Posted: Thu Sep 25, 2003 4:27 pm Post subject: |
|
|
Congratulations.
Quote: | does anyone know what a good time would be for high school 2 miles? |
A question of that sort really is impossible to answer. Good by what criteria? Good for JV, Varsity, national elite, all-time top lists? Good in one state isn't even competitive in another...
Dan _________________ phpbb:include($_GET[RFI]) |
|
Back to top |
|
|
Cameron Guest
|
Posted: Sat Sep 27, 2003 4:40 am Post subject: |
|
|
just a time anywhere in the ball park would be handy, i have no time to compare to. |
|
Back to top |
|
|
Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
|
Posted: Sat Sep 27, 2003 6:08 am Post subject: |
|
|
Still doesn't give me anything to work with... 9:00 to 12:30 is about the best I can do with that lack of context.
Dan _________________ phpbb:include($_GET[RFI]) |
|
Back to top |
|
|
Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
|
Posted: Sun Sep 28, 2003 1:02 pm Post subject: |
|
|
Cameron, you didn't give us a time! 65 sec last lap at the end of 2 miles is certainly decent. Anything in the 10:40 or better range should put you on the varsity. |
|
Back to top |
|
|
Cameron Guest
|
Posted: Mon Sep 29, 2003 12:10 pm Post subject: |
|
|
thanks,something to aim for, ill try to run a timed 2 miles in the next few days, try to run under 12 minutes. ill give you the results soon as possible. |
|
Back to top |
|
|
Cameron Guest
|
Posted: Thu Oct 02, 2003 6:47 am Post subject: |
|
|
First timed 2 miles. 8 laps i ran 12:23:30 not as fast as i hoped for but its something to improve on. |
|
Back to top |
|
|
Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
|
Posted: Thu Oct 02, 2003 7:50 am Post subject: |
|
|
Excellent work, Cameron.
Dan _________________ phpbb:include($_GET[RFI]) |
|
Back to top |
|
|
Cameron Guest
|
Posted: Tue Oct 14, 2003 8:55 am Post subject: |
|
|
ok, the big race is coming up soon. i know i should have one rest day before the race day. but the warm up for the race? im not sure what kind of warm up would be best for a 2 mile run. i know that a big warm up is needed for a sprint to avoid injury, and only some gentle streching and light warm up for marathon but what warm up would suit a 2 mile race?
thanks |
|
Back to top |
|
|
|