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love23 Lurker
Joined: 04 Mar 2006 Posts: 3
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Posted: Sat Mar 04, 2006 7:53 pm Post subject: maintaining mile pace for 2-3miles & shoulder/calf pains |
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I'm 15 years old and i practice 5 days a week//i've been running for a year
I run 1 mile in 8:10
2 miles in 21:06
3 miles in 30:54
How can i run my mile time (or close) during the each mile in the 2 and
3 mile race?
I recently ran 2 miles and got 23:42 but just the week before got
21.06. At the mile mark, my thighs become really weak and i could
barely move them. Why is that and how can i prevent it from happening
again?
Also when i run my shoulders and mid-calves hurt (i stretch my calves a
lot but i still have calf pains). How can i prevent that from
happening? My coach just says to stretch but that doesn't help, and
neither does icing nor heating the areas. |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Sat Mar 04, 2006 11:47 pm Post subject: |
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Your first mile is 8:10, your second mile just under 13 minutes, and your third mile a bit under 10 minutes. Anything look odd there? Certainly, there's a conditioning factor, but I'd have to say the biggest issue is in your head and how you approach pacing based on the distance at hand. There's no reason you should drop off that much in the 2nd mile while still having enough left to pick it up 3 minutes in the 3rd mile.
You've also got huge variance from one race to the next, which again points to pacing.
You're most likely feeling dead at the mile mark because you're going faster than you've trained to be able to handle...
Dan _________________ phpbb:include($_GET[RFI]) |
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love23 Lurker
Joined: 04 Mar 2006 Posts: 3
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Posted: Sun Mar 05, 2006 9:31 am Post subject: |
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Actually what i meant was, when i train, i get 8:10 a mile.
When i train i get 21:06, and when i run the actual 3 mile race, i get 30:54. my splits for the 3 miles are about 10-10:30 a mile. |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Sun Mar 05, 2006 12:09 pm Post subject: |
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Ok, that makes more sense. Sorry for the mis-read. In that case, the issue is purely conditioning. The simplest answer is to just run more. Right now, 2 miles is pushing you beyond your comfort zone, based on how much the pace drops off.
Dan _________________ phpbb:include($_GET[RFI]) |
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Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
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Posted: Fri Mar 24, 2006 12:45 am Post subject: Re: maintaining mile pace for 2-3miles & shoulder/calf p |
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love23 wrote: | I'm 15 years old and i practice 5 days a week//i've been running for a year
I run 1 mile in 8:10
2 miles in 21:06
3 miles in 30:54
How can i run my mile time (or close) during the each mile in the 2 and
3 mile race?
I recently ran 2 miles and got 23:42 but just the week before got
21.06. At the mile mark, my thighs become really weak and i could
barely move them. Why is that and how can i prevent it from happening
again?
Also when i run my shoulders and mid-calves hurt (i stretch my calves a
lot but i still have calf pains). How can i prevent that from
happening? My coach just says to stretch but that doesn't help, and
neither does icing nor heating the areas. |
First, you should try to relax even if it seems unlikely, it may be possible. It starts with your face -- smile!!! It worked for me when we ran 4.5 miles a couple days ago.
Second, use psychology-- just yesterday after telling myself "This is a light weight -- I will be able just to th''ow it" I did press the weight 1 more time on my last rep than on my second to last rep.
Third, train for speed -- if you have to jog slowly, you will hurt yourself: slow jogging is wrong!!!
Try to run intervals or repeats. Try to run repeats or intervals of 400's or 800's, and I do mean run. _________________ http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping |
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AM_Runner All-Star
Joined: 28 Jul 2004 Posts: 776 Location: NYC
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Posted: Tue Mar 28, 2006 11:08 am Post subject: |
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Or is he actually saying that on a 3 mile training run he can get down to 21: something but when the race comes around he cant get under 30?
Something is amiss - 8:10 pace would translate to a 24:30 3 mile if thats the case...
Either way its the same thing over again you need better endurance and strength to maintain that pace - its not going to come fast, but you will get there if you keep training. _________________ The long run is what puts the tiger in the cat. |
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love23 Lurker
Joined: 04 Mar 2006 Posts: 3
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Posted: Tue Mar 28, 2006 5:16 pm Post subject: |
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Quote: | Or is he actually saying that on a 3 mile training run he can get down to 21: something but when the race comes around he cant get under 30?
Something is amiss - 8:10 pace would translate to a 24:30 3 mile if thats the case...
Either way its the same thing over again you need better endurance and strength to maintain that pace - its not going to come fast, but you will get there if you keep training. |
I'm a girl..and I figured out what was wrong. What I thought was a 2 mile trail was actually 2.6miles or something like that. |
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AM_Runner All-Star
Joined: 28 Jul 2004 Posts: 776 Location: NYC
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Posted: Tue Mar 28, 2006 6:26 pm Post subject: |
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sorry my apologies on that good luck with your training... _________________ The long run is what puts the tiger in the cat. |
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