Run-Down Forums

[Fry the Sailor]

Ok I was doing well starting out the track season. I had run a 5:09 mile and my coach had told me that as crazy as I ran it I could easily break 5 the next meet. Well, that never happened. I got sore, I got dehydrated and only got a 5:16. Since then my mile times have sucked (comparitively speaking to my goals). They range from 5:16 to 5:28. At first I thought I wasn't running hard enough, but I realzed late in the season that I was sore and dehydrated. Here's where more problems start. I've been getting cramps AND charleyhorses and spasms. Not just in my legs but all over. I've tried to recover, but its too late to get a good track season in. I would like some advice on a recovery.

[Dan]

If you know you're dehydrated, the answer is pretty obvious...

I always did my best 1500m running the first attempt of the season. After that, I couldn't make myself forget how tough it is and never quite pushed through the pain as well. My last 3 or 4 PRs in the 1500m were all the first one of the year, and they were usually on the order of 8-12 seconds each, after which I couldn't come close.

Dan
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[Fry the Sailor]

yes but my 2 mile times are coming down as well! Why is this? Times go like this 11:53, 12:23 (<--bad day), 11:45, 11:38, 11:32, 11:23. Here's another thing, could it be possible for me to break 11:00 by Saturday (3 days from now)?

[Dan]

Could just depend on your mental approach to different distances. For me, it was mostly just the 1500m I had a hard time wrapping my head around. Other events, I would improve in as the season progressed.

Dan
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[Angelo Z]

Speaking of cramps....when you run always have an empty stomach and inhale and exhale DEEPLY. When you exhale I reccomend when you land on your left foot because your liver is on the right side. Drink water or betetr yet make yourself an isotonic drink. Mix 200ml of orange squash with 200ml of water to replace electrolytes and fluid lost. Thats not all though, many runners NEVER do any weight training. Im talking about middle and distance runners, not sprinters. You must develop your core muscles. If you search for Hicham El Guerrouj's training program (record mile holder-3:43) he does 300-400 reps of abs and lower back muscles. Start with 4x25 for lowerback and abs. Do crunches for abs, then lay on your belly and kick your legs up over your back to bend those lower back muscles. Within a month you will never get cramps. If you include high intensity running at high speed where you get cramps a lot it will develop your diaphragm more and you won't get cramps anymore. It takes practice like any other thing out there.

[Dan]

Orange squash?

Dan
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[Angelo Z]

just squash, typing error. I visit brianmac.com thats where I got my infomation from.