Sarah Osbourne with Minni
The shorter the race, the more I would warm up. For a marathon maybe just a few light strides. For an 800m race I would try and do quite a lot of progressive running, drills and strides.
Having said that, the slowest mile of my best two marathons was the first one.
Tenj - as above with nothing before a marathon. My PB was run last year at GNR and I hardly managed any warm up and the first mile was quite slow.
Sarah - HERE is the link to an article 'rethinking junk miles', which I think is well worth a read.
liking the discusions on warm ups before races
Only just come across this thread. Good luck Sarah. I am sure that you will learn alot from Minni and the rest who will contribute on here. Your shorter pbs suggest that 3.30 is within reach if your training goes well.
I am guilty of not warming up enough. Usually a maximum of half a mile, but I do a good few strides within that and always seem to find my first mile too quick. Always think I will do more to negate injury worries but never do!!
Sarah- what did you base your schedule on or did someone help you write it?
Yes I know, that got me slightly too. However, if you're running 4 times a week and you add in a couple of recovery or slow runs then you're up to 6. What I liked about the article was the emphasis on the more you do the better you get - practicing improves the communication between the brain and muscles.
Just been catching up on the warm-up discussion. I am a big convert and have noticed a clear correlation between my warm up and race performance. My best races definitely come when I jog to the venue and then do some race pace work. It is a problem logistically at larger races though, I had a shocker at Royal Parks last year which I think was in no small part because I missed warming up entirely due to loo queues.
Yes good article Minni. I have to say my improvements came first by increasing my mileage on single runs and then adding in doubles. Even if I could only run 4-5 times a week I would still try and do a few doubles.
Thanks Brolish. We also have been known to run home from a race or run the race course, then the race, then the course again, Mainly to get a few miles in!
Sarah - thanks. I will be running on NYD too. In fact we will be doing 2 parkruns, which should be interesting
I'm delaying my run until later today as went out on club social last night and am a bit this morning...
Mr Puffy, you have just reinforced my decision to add recovery runs into my schedule!
Weeble you sound like me with the toilets! Im meeting Minni at the park run tomorrow....I will be doing my first proper warm up....3 miles before doing the park run. I will let everyone know how I get on
Good luck on NYD Hilly. How are you managing to fit 2 park runs in, I thought that they would all set of at the same time?
Im delaying my run too...my OH promised to come with me around derwent (as he doesnt like me going on my own) but he ended up going to the locals with his dad....think im going to wake him at 11, fingers crossed we will ne away by 12!! Hope you recover soon Hilly.
I had to take my car in for a service so I decided to run back - I did remember to warm up first after reading this thread last night . Terrible weather out there this morning. Hope you get a good run in Sarah.
5K 06:40 to 06:55 10K 06:55 07:00 Tempo 07:05 07:10 HM 07:16 07:21 Mara 07:45 08:00 Steady 07:55 08:40 Easy 08:50 09:30 Recov 09:35+-
My schedule for week one;
Tuesday; 8 mls consisiting of;
3 mile w/u starting at the slow end of easy, ending with a steady pace
(9:30 - 7:55)
5 x 100m strides
4 x 1m @ HMP (7:16-7:21) with 60 seconds recovery
wednesday; 3m recovery - slow (9:35 +)
Friday; 15 mile easy pace (8:50-9:30)
Sunday; 8 ml easy pace (8:50 - 9:30)
Weekly milage; 34
Thankyou for the warning Vanessa...fingers crossed it will settle down by the time I get out .
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