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Solis Performance Forum » Training

Track and becomming a better runner

(10 posts)

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  1. Seth
    Member

    Coach Keith,

    I am considering heading back to the track. I always hear "track will make you a better runner". Can you give me the top 3 or 4 reasons that it would help more than a typical tempo run, or long easy run. I know it depends on the length of the race, but I need some good answers. Also, if you had 3x a week to run, what workouts besides track would you recommend?

    -Seth

    PS- Tahnks for hooking up the swim at Village - It has been great so far, especially since the water is above 50 degrees!

    Posted 2 years ago #

  2. kcook
    Member

    They are all needed, meaning tempo, long easy and so on. But here goes
    1. The track is the best way to learn develop and understand pacing. It is not about speed, but understanding what is your appropiate pace,and visually and physically how to hold/ maintain it.
    2. Unlike a tempo or long run, you can do it with a group regardless of the levels and fitness of the runners. You'll never be more than 1/4 mile apart! So it is both fun and social
    3. The surfaces are generally consistent, and safe.

    As for the latter part, it is greatly determined by what time of year, and what race(s) you are planning on. Hills are important, but less so if you are only racing a flat course.

    Posted 2 years ago #

  3. Scott Charney
    Member

    Keith, can I chime in? I like the track because it "teaches" your body to run faster. You'll never hit the speeds you hit on the track in a tempo run. Running at a pace that is significantly faster than a normal training pace will make your training pace seem slow.

    Here's an example. Let's say you have a PR at 5K distance of 8:00 min/mi. Most people with that time will do a lot of long running at 9:00 min/mi and may tempo down to 8:30, but probably rarely dip below 8:15 let alone below 8:00.

    Yet they probably can run a few 400's in 1:50 (a 7:20 pace) with rest between each. After doing those, going back to your 8:30 pace will "feel" slow. It's all about perception, but it works. Even 8:00 pace will feel slow!

    Posted 2 years ago #

  4. Seth
    Member

    Ok- sounds like I have to hit the damn track :-)

    So let's say I am not racing--> is there a workout that is more "general" that I can use to make sure I am still working on getting the pacing correct? Want to hit the track for all the reasons listed above, but being I have no race scheduled...... and there is no Keg, I need some idea that it would work more for "maintaining" a fitness level.

    Posted 2 years ago #

  5. kcook
    Member

    Seth, maybe we should plan a beer mile as well. That will kill two birds with one stone

    Posted 2 years ago #

  6. Payton MacDonald
    Member

    You should check out the documentary "Running on the Sun," about the Badwater 135 mile ultramarathon that starts in Death Valley. There's a great scene where a runner's wife tapes a beer to the support vehicle so that when he's running he can see it and dream about drinking it. Kind of like those rabbits they use at dog races.

    Seth, you should find someone to run ahead of you with a couple beers in their belt. Keith might be willing to do that . . .

    Posted 2 years ago #

  7. kcook
    Member

    Seth, in all reality if you have no race, I would say you should do two days of endurance or base building, and one day of drills, and skills to work on form and efficiency. The endurance can also be done in an environment like a track, which will double in that it will build your pacing skills as well

    Posted 2 years ago #

  8. Seth
    Member

    Beer Mile- or 10 mile/10 Bar run- easy- I am in.

    Can you give me a sample of a track workout that would include drills & skills to work on form and efficiency during a "no race" period? I am asking for Fishman, because he needs all the help he can get!

    Payton- that theory would DEFINITELY make me faster. If the beer in front of me had a plate of wings next to it, I would do a 11 min 5k

    Posted 2 years ago #

  9. kcook
    Member

    Seth,

    Tell Fishman to put up a post. I believe the best way to start is what Tom has done as well is 400 repeats. Build by adding 2 each week. limit the rest interval, and work on pacing between 5-10K to start.

    the 400's allow you to easily see and understand pacing. for drills I think skipping, and butt kicks are two of the best

    Posted 2 years ago #

  10. Carmine
    Member

    I can chime in here based purely on my experience. I am not fast, my marathon PR is 4:33 at Marine Corps, but here goes...

    I have run six marathons to date, the first couple were in the 5:00 neighborhood. I was basing all of my training on plans copied out of Runner's World. After my second marathon I started using an intermediate training plan that included speed intervals ranging from 200's to 1600's, particularly what they called Yasso 800's. My running improved dramatically. Then for some idiotic reason (probably weather related) I started doing them on a treadmill. Good workout, but not nearly the same. I would love to go back to the track for this and to learn pacing - something I struggle with constantly. I would also welcome the opportunity to get some tips on form and drills to help me get off my heel strike and get better at midfoot or forefoot running.

    Now, for motivation, not sure if just a beer would do. I would need someone carrying a big plate of slow-cooked ribs or pulled pork, or a plate of veal osso bucco on a bed of fusilli. But that's just me...

    Posted 2 years ago #

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