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Cameron
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PostPosted: Sat Aug 30, 2003 3:42 pm    Post subject: 2 Miles Reply with quote

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
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Dan
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PostPosted: Sat Aug 30, 2003 3:52 pm    Post subject: Reply with quote

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
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Cameron
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PostPosted: Sun Aug 31, 2003 6:22 am    Post subject: Reply with quote

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.
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Cameron
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PostPosted: Sun Aug 31, 2003 6:23 am    Post subject: Reply with quote

*advice
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Dan
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PostPosted: Sun Aug 31, 2003 8:03 am    Post subject: Reply with quote

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
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Cameron
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PostPosted: Sun Aug 31, 2003 1:39 pm    Post subject: Reply with quote

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. Thumbs Up
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Cameron
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PostPosted: Thu Sep 25, 2003 1:51 pm    Post subject: Reply with quote

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?
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Dan
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PostPosted: Thu Sep 25, 2003 4:27 pm    Post subject: Reply with quote

Congratulations. Thumbs Up

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
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Cameron
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PostPosted: Sat Sep 27, 2003 4:40 am    Post subject: Reply with quote

just a time anywhere in the ball park would be handy, i have no time to compare to.
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Dan
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PostPosted: Sat Sep 27, 2003 6:08 am    Post subject: Reply with quote

Still doesn't give me anything to work with... Neutral 9:00 to 12:30 is about the best I can do with that lack of context.

Dan
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Paul
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PostPosted: Sun Sep 28, 2003 1:02 pm    Post subject: Reply with quote

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.
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Cameron
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PostPosted: Mon Sep 29, 2003 12:10 pm    Post subject: Reply with quote

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.
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Cameron
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PostPosted: Thu Oct 02, 2003 6:47 am    Post subject: Reply with quote

First timed 2 miles. 8 laps Thumbs Up i ran 12:23:30 not as fast as i hoped for but its something to improve on.
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Dan
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PostPosted: Thu Oct 02, 2003 7:50 am    Post subject: Reply with quote

Excellent work, Cameron. Thumbs Up

Dan
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Cameron
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PostPosted: Tue Oct 14, 2003 8:55 am    Post subject: Reply with quote

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
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