Week 4 & 5 : Catch Up - Part 2
Big Groups, Mile Dash Week, How to run a fast mile, GOAT Interview.
Big Groups
Monday & Wednesday last week we had some of the highest attendance at summer open runs in program history. Monday we had 27 middle school and high school athletes followed by Wednesdays 25 athlete appearance. Great job everyone getting to open runs this summer and running those base miles.
Mile Dash - Saturday July 12 - 7:45am Meet UP
Mile Dash is this Saturday. When you register you need to sign up for the High School Challenge as a member of Fairbanks.
Registration Link: https://runsignup.com/Race/OH/Dublin/crcmiledash
Race Schedule:
8:30 AM - Women's Elite Mile
8:35 AM - Men's Elite Mile
8:45 AM - Girls Grasshopper Kids Mile
9:00 AM - Boys Grasshopper Kids Mile
9:15 AM - Adult Open Mile
Shoe Sale - Thursday - Saturday.
On Saturday we will meet up at 7:45am in front of the CRC store in Dublin for the race. The High School Challenge is basically whichever school has the most entrants for 1 mile races Saturday, (you do need not be present/race to count for the school total), simply need to select High School Challenge, and pick Fairbanks. We won this event last year and brought home $1000.00, let’s see if we can do it again.
How to run a fast mile!
AI Overview
To run a faster mile, focus on a combination of proper training, pacing, and mental strategy. Key tips include warming up effectively, starting with a strong but controlled pace, and gradually increasing speed throughout the race, especially in the final stretch. Also, consider incorporating speed workouts, strength training, and practicing your kick.
Here's a more detailed breakdown:
Training:
Speed Work:
Include interval training (e.g., 400m repeats at mile pace with recovery jogs) and hill training to build speed and endurance.
Strength Training:
Incorporate exercises that build lower body strength, which can improve your stride power and efficiency.
Long Runs:
While speed work is crucial, don't neglect longer, slower runs to build a strong aerobic base.
Listen to your body:
Adequate rest and recovery are essential for avoiding injury and maximizing performance.
Race Strategy:
Warm-up:
Prepare your muscles with a dynamic warm-up that includes drills like high knees and leg swings.
Pacing:
Avoid starting too fast. Aim for a strong, controlled pace in the first quarter mile and gradually increase your speed.
Negative Splits:
Try to run the second half of the mile faster than the first. This is a common strategy for optimizing performance, according to Reddit users.
The Kick:
Practice your finishing kick (the final sprint) to maximize your speed in the last 200-400 meters.
Mental Preparation:
Visualize a successful race, focus on your form, and stay positive.
Other Tips:
Proper Footwear: Wear lightweight track shoes that fit well.
Nutrition and Hydration: Ensure you are properly fueled and hydrated, both in training and on race day.
Track Your Progress: Use a GPS watch or other method to track your splits and overall time, suggests a Quora user.