Australian Politics Forum - Running training

Gordon Moderator Offline Australian Politics Posts: 20221 Gordon Gender:	Running training May 4^th, 2017 at 2:29pm Anyone here ever been coached or has coached in running? Firstborn won her x-country and I'm looking for some training strategies for her 3km district race.
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John Smith Gold Member Offline Australian Politics Posts: 72209 Gender:	Re: Running training Reply #1 - May 4^th, 2017 at 2:30pm Gordon wrote on May 4^th, 2017 at 2:29pm: Anyone here ever been coached or has coached in running? Firstborn won her x-country and I'm looking for some training strategies for her 3km district race. find a rabid dog, preferably a big one, and give her a 30 second head start.
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Re: Running training
Reply #2 - May 4^th, 2017 at 2:48pm

John Smith wrote on May 4^th, 2017 at 2:30pm:

Gordon wrote on May 4^th, 2017 at 2:29pm:

Anyone here ever been coached or has coached in running?

Firstborn won her x-country and I'm looking for some training strategies for her 3km district race.

find a rabid dog, preferably a big one, and give her a 30 second head start.

Pretty sure all but the very nth of Australia is rabies free, and then only in a few bat species.

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... Gold Member Offline Posts: 23673 WA Gender:	Re: Running training Reply #3 - May 4^th, 2017 at 2:57pm Get her to identify as transgender. With a prescription for testosterone, she'll lap the field.
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Sprintcyclist Gold Member Offline OzPolitic Posts: 39506 Gender:	Re: Running training Reply #4 - May 4^th, 2017 at 3:00pm Gordon wrote on May 4^th, 2017 at 2:29pm: Anyone here ever been coached or has coached in running? Firstborn won her x-country and I'm looking for some training strategies for her 3km district race. Runnings great fun. I hope she enjoys it as much as I did. My strategy, start slow, finish well.
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Re: Running training
Reply #5 - May 4^th, 2017 at 3:36pm

Sprintcyclist wrote on May 4^th, 2017 at 3:00pm:

Gordon wrote on May 4^th, 2017 at 2:29pm:

Anyone here ever been coached or has coached in running?

Firstborn won her x-country and I'm looking for some training strategies for her 3km district race.

Runnings great fun.

I hope she enjoys it as much as I did.

My strategy, start slow, finish well.

She went out really fast and had a 2min lead at 2km but was pegged back to about 1min by finish. It had the effect of psyching out the 2nd and 3rd runner who ended up just pacing each other.

Any tips for some endurance routines to help the end of the race?

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John Smith Gold Member Offline Australian Politics Posts: 72209 Gender:	Re: Running training Reply #6 - May 4^th, 2017 at 3:56pm Gordon wrote on May 4^th, 2017 at 2:48pm: Pretty sure all but the very nth of Australia is rabies free, and then only in a few bat species. fine, then find the biggest angriest motherfkking dog you can, and get that to chase her.
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Sprintcyclist

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Re: Running training
Reply #7 - May 4^th, 2017 at 4:09pm

Gordon wrote on May 4^th, 2017 at 3:36pm:

Sprintcyclist wrote on May 4^th, 2017 at 3:00pm:

Gordon wrote on May 4^th, 2017 at 2:29pm:

Anyone here ever been coached or has coached in running?

Firstborn won her x-country and I'm looking for some training strategies for her 3km district race.

Runnings great fun.

I hope she enjoys it as much as I did.

My strategy, start slow, finish well.

She went out really fast and had a 2min lead at 2km but was pegged back to about 1min by finish. It had the effect of psyching out the 2nd and 3rd runner who ended up just pacing each other.

Any tips for some endurance routines to help the end of the race?

Just as I said before.

She might be a front runner, so leading the whole way will suit her.

Usually those that start off hard and fast wilt badly at the end.
In the cycling world they call it 'hitting the wall'.
Same thing in running.

When I would pace myself in a race I'ld finish really well and recover well.
If I started off too fast I'ld blow up, finish badly and recovery look longer.

Go to sleep in the first 1/3 of the race.
Work your way up gradually in the mid sections of the race .
Take the lead in the last 50 meters.
Accelerate away from them.

Anyway, if she likes running, she will continue to do it.
And that's winning.

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Gordon

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Re: Running training
Reply #8 - May 4^th, 2017 at 4:34pm

Sprintcyclist wrote on May 4^th, 2017 at 4:09pm:

Gordon wrote on May 4^th, 2017 at 3:36pm:

Sprintcyclist wrote on May 4^th, 2017 at 3:00pm:

Gordon wrote on May 4^th, 2017 at 2:29pm:

Anyone here ever been coached or has coached in running?

Firstborn won her x-country and I'm looking for some training strategies for her 3km district race.

Runnings great fun.

I hope she enjoys it as much as I did.

My strategy, start slow, finish well.

She went out really fast and had a 2min lead at 2km but was pegged back to about 1min by finish. It had the effect of psyching out the 2nd and 3rd runner who ended up just pacing each other.

Any tips for some endurance routines to help the end of the race?

Just as I said before.

She might be a front runner, so leading the whole way will suit her.

Usually those that start off hard and fast wilt badly at the end.
In the cycling world they call it 'hitting the wall'.
Same thing in running.

When I would pace myself in a race I'ld finish really well and recover well.
If I started off too fast I'ld blow up, finish badly and recovery look longer.

Go to sleep in the first 1/3 of the race.
Work your way up gradually in the mid sections of the race .
Take the lead in the last 50 meters.
Accelerate away from them.

Anyway, if she likes running, she will continue to do it.
And that's winning.

I'd usually agree with the progressive build up but I've been to the district once before and there are plenty of kids who can go hard at the beginning and maintain a good pace.

So I reckon to be in with a shot they've got to go hard. Only the first 6 go thru so may as well have a crack.

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UnSubRocky Gold Member Offline Australian Legend Posts: 21726 Rockhampton, Q Gender:	Re: Running training Reply #9 - May 4^th, 2017 at 10:55pm For someone to have a 2 minute lead at the 2km mark, they would have to be running at 60km/h. And second place would have to be standing at the starting line for that 2 minutes. I could believe a 20 seconds lead at the 2km mark. Can someone explain the math/physics to me?
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UnSubRocky Gold Member Offline Australian Legend Posts: 21726 Rockhampton, Q Gender:	Re: Running training Reply #10 - May 4^th, 2017 at 10:59pm Person A is 2 minutes ahead of Person B at the 2km mark. It takes Person B 2 minutes to get to the 2km mark where Person A was. How far ahead of Person B was Person A at 2km?
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Gordon

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Re: Running training
Reply #11 - May 4^th, 2017 at 11:04pm

UnSubRocky wrote on May 4^th, 2017 at 10:55pm:

For someone to have a 2 minute lead at the 2km mark, they would have to be running at 60km/h. And second place would have to be standing at the starting line for that 2 minutes. I could believe a 20 seconds lead at the 2km mark.

Can someone explain the math/physics to me?

The timing was in my head. Her lead was greatly reduced by the end of the race. Go with the vibe.

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UnSubRocky

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Re: Running training
Reply #12 - May 4^th, 2017 at 11:09pm

Gordon wrote on May 4^th, 2017 at 3:36pm:

Sprintcyclist wrote on May 4^th, 2017 at 3:00pm:

Gordon wrote on May 4^th, 2017 at 2:29pm:

Anyone here ever been coached or has coached in running?

Firstborn won her x-country and I'm looking for some training strategies for her 3km district race.

Runnings great fun.

I hope she enjoys it as much as I did.

My strategy, start slow, finish well.

She went out really fast and had a 2min lead at 2km but was pegged back to about 1min by finish. It had the effect of psyching out the 2nd and 3rd runner who ended up just pacing each other.

Any tips for some endurance routines to help the end of the race?

The only advice I can give as a person who does not do long distance running is to use the markers as a guide. Concentrate on getting to that marker as best/efficiently as you can. Then upon passing that marker, you refocus onto a new marker ahead of you. You don't think about how tired you are. You concentrate on getting to that point. That way, your body drowns out the pain or exhaustion you might be experiencing during the running.

When I was out for a jog around the neighbourhood, I would focus on the end of the road for when I would finish my jog to walk a breather. But generally, once I got to that point, I would figure that I have done a good job and continue with my run. Focus is what gets you to the finish line better. After the race, that is when you can go through the catching of your breath.

Following runners can use the lead runner as markers to get ahead. If in groups, you can slipstream the opponent and give yourself a reason to conserve energy. Then you make a break for it when you get to near the finish line.

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Gordon Moderator Offline Australian Politics Posts: 20221 Gordon Gender:	Re: Running training Reply #13 - May 4^th, 2017 at 11:15pm About the timings, she's doing 3km in just over 12 mins. So if her first 2 laps were 4m/km and 2nd place was doing 5m/km there's 2 mins after 2 laps.
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UnSubRocky

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Re: Running training
Reply #14 - May 4^th, 2017 at 11:17pm

Gordon wrote on May 4^th, 2017 at 11:04pm:

UnSubRocky wrote on May 4^th, 2017 at 10:55pm:

For someone to have a 2 minute lead at the 2km mark, they would have to be running at 60km/h. And second place would have to be standing at the starting line for that 2 minutes. I could believe a 20 seconds lead at the 2km mark.

Can someone explain the math/physics to me?

The timing was in my head. Her lead was greatly reduced by the end of the race. Go with the vibe.

I guess running at 20km/h, Person A could reach the 2km mark by 6 minutes. Person B being 2 minutes behind reaches 2km by 8 minutes. Person B could be running 15km/h.

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