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Some of the very basic ingredients to improving your running is to:
- Train at a variety of paces. Fast, Medium, and Easy.
- Improve your easy, medium, and fast pace running because they all relate to each other.
The links provide the 5k equivalent times you should be able to run based on your current 1600 meter time. If your equivalent is close to your season PR then you are right on track. What about those that were way off? Well it could have just been a bad day, so you can't use the Fall 1600 as a benchmark. Maybe you have not raced a 1600 before so you really had no idea what it feels like or how to pace yourself. Or it could be that your training is just not there yet.
Some additional thoughts to consider as we move forward.
- Know your training paces. Wear a watch to keep your splits on most runs. This is why the 2 mile xc loop is marked. So you can keep your runs honest. It is also important to note that the Hamilton and Lake loops are not marked at the miles... because we don't want you to be keeping your splits all the time. Sometimes you just need an overall time. Raby Road is marked because we use that route for medium, and fast running.
- Many of you have a lot of potential based on your 1600 time. I would say the biggest hurdle you need to overcome at this point is a mental hurdle. The 5k is a fast race. Race with controlled aggression and be strong.
- Some days should be run without checking your splits like Saturday's 70 minute long run. We had you run on the trails because we just wanted an easy pace. The trails slow you down, which was a good thing today. You don't want to become a slave to your watch. You want to use it as a valuable training tool. Just like a hockey player rarely goes on the ice without his stick, a runner should rarely go on a run without his watch.
A BIG thank you to those that came over for Saturday's Long Run and Donuts & Cider after to refuel. Sunday an easy 30 minutes.
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