Untitled Document

Your longest races are 5K’s. Adding a lot of mileage to your training will only lead to injuries or you will begin to lose your speed. The idea is quality not quantity. Long runs are required to build endurance. For this reason, a long run at a moderate pace, of a one hour duration or slightly longer is long enough for your goal. You also don’t want to add a lot of “junk miles”, miles added just to increase mileage without purpose. When training for longer races you need the extra miles, but not for 5K’s.
During your work outs, work on your weak areas of your race, whether it be up hills, down hills, the flats. Doing fartleks in these areas will help to make you stronger in these areas. Make sure you have a good warm before, drills, strides. Make your hard days become race days. Do everything you would do to prepare for a race when doing hard work outs. These work outs will increase your speed, and will help give you that kick you need for the finish. They will also help you to surge in areas of the race.
Some of you need longer warm ups. It would be okay for you then to jog half the course very easy before your race. (Scott) I would jog easy at least one half to one mile on the course before the race.
When walking or jogging the course before the race, visualize how you plan to race. Who will you be running with? Where are your strong points, up/down hills, the flats? Surge at these points in the race. When you close in on the finish, find that extra gear, lean, run more on the balls of your feet, and USE YOUR ARMS!! Honestly, it will help you surge through to the finish.
Do your strides in the start area (if they let you!). This is really key. You get the feel for the start. Before the race, look and see who is around you, who your competition will be? If you see someone who is slightly faster than you, think to yourself “Since__________ is here, I will definitely get a PR today!” Turn negative thoughts into positive ones. When racing with that person, about one mile into it if you see that he/she is breathing heavier, or if you begin to feel a little too comfortable, pass that person. If you still feel good, surge at bit more. Your races are very short so you should make this decision no longer than one mile into the race. The idea is to maintain your pace. Not to go out really fast only to falter at the end, or go out too slow and have everything left at the finish. You should be able to know your pace by the time regions rolls around. You know who your competition is with regards to the other school’s runners. Use Palmer as a dress rehearsal for regions, not just for state.
Going on an easy one to two mile cool down after your race is good to release the lactic acid that can build up in the your muscles after a hard race. Drink a good recovery drink or plenty of water after your race (don’t drown yourself!) Stretch after your cool down. This applies to your hard work outs as well.
The yoga we do during practices is a vital tool for your training. It can help you relax your breathing when you race, ie., supplying more oxygen when you race. Yoga also helps to build strength. If done correctly, along with breathing during the poses, you will notice a difference in how you feel during your race. I had my fastest 5 and 10 K times ever when I practiced yoga regularly during my training.

Drills and Strides - from Coach Monica:

The purpose: Quickens your foot work giving you a longer stride (which can cut up to 10 minutes off a marathon time) and improving flexibility in your legs. By strengthening the muscles and making them more flexible, your body is able to run with less energy. This regimen simply makes you a more efficient runner. Strides are important in getting your legs ready for fast running. Personally, without doing a few strides before a work or race, my leg turnover takes a while to kick in and for short distance races, you can’t afford to wait for your racing legs to get moving. Do drills at the starting line, as you feel comfortable in knowing what the start will feel like.