Now my younger brother’s first love is rugby, second is football, but for the three weeks between seasons he decided to do track! Wahoo…I was stoked!! I’m also in awe of the fact that he doesn’t do any speed-work and then just blitzes those 400’s and 200’s like they’re nothing.
The mystery is solved as to where all of the fast twitch muscle fiber genes in the family went. Clearly all were saved and concentrated into the youngest Chock sibling. Oh and I guess he stole my coordination genes too.
Granted he’s got the competitiveness of a Chock, so he’ll gut out a race and pay the price after to hit those marks. But the truth is that last 100 of a 400 isn’t fun for anybody, no matter if you’ve trained or not…BLECH…talk about booty lock.
Checking out those high school meets has been fun, observing just as much so, and here are a few tips I’d pass on if teenagers actually cared to listen to us old folks:
* Warm-up and Recovery: set yourself up to run your best, not warming up before a race is setting yourself up for both injury and running below your maximum potential. Cold muscles no likey sprinting. The same for after your race, do all you can to recover so you can come back stronger. That includes a cool-down and refueling within 30 minutes of finishing.
* Drafting and Tangents: it was windy at the track meet and those are days where you really want to draft. Leading expends more mental energy and on windy days it expends a heck of a lot more physical energy to lead. If you can, tuck in behind somebody until you’re really to surge past them. When you DO make your move, try to make it on a straight away…running the tangents on a race course is the same idea, don’t run more than your race distance or your competitors are.
* When You Pass, You PASS: racing is mental like that, when you make a move and pass someone you want to be passing them for good. Conserve energy and then blow by that sucker! Don’t ‘weakly’ pass them because then they can just tuck in behind you and let you do the work. You want to BLOW by them and try to mentally break them. Make them think, “Dang, they’re feeling much stronger than me, I can’t keep up.” Even if you feel like crap, it’s a race, you should feel tired, but your competitors don’t have to know you’re tired as heck and clinging on until the finish line. Break them and leave them in your dust.
* Cling-on: sorry, no sci-fi reference, but this speaks to those getting passed. Read above. You can’t get in the mind of your competitors and chances are they’re working, tired, and hurting too. If they pass you, rally the troops and try to stay with them. Don’t let THEM mentally break you. See, it works two ways like that.
The last thing I’ll add, while I like to joke that I have not a single fast twitch muscle in my body (I’ve never been biopsied, but I’ll say I probably only do have one!) DON’T use that as an excuse to avoid speed-work. It’s incredible how much you can manipulate and overcome your natural predisposition in terms of speedster versus endurance maven. You’d be surprised that, yes, even ye of one speed can get some wheels on themselves and wind up with really strong kicks.
The thing is you just have to train those muscles! For speed you need to build power (hills, sprints, plyo’s) and all that good stuff is plenty of fodder for another post!
Get out there and kick some butt…embrace the booty lock too!
Have you checked out my Ezzere Running Tees yet?? Mosey over, folks!!
Send MAJOR cheers to one awesome Kim @ Day with KT this rockstar runnerchick and mom is out to kill it at her 50 mile race this Saturday!! WAHOOOO!!!