Well, this coming Monday I have my second 2k test of the season. Last time (two weeks ago), I was going for about a 1:47-1:48 split for the whole thing. I stuck a 1:46 for the first 800 then just died. I ended up pulling a 7:28.5, which is 8.5 seconds slower than my PR last fall.
I was thinking about just focusing in on matching my PR split again (1:50) for the first 1500 then going all out. I know that last time I was tired (had work late the two nights beforehand), and this time I will be sleeping a lot more, so that may have hurt my attempt.
Any suggestions? Things that have worked for you in the past? I really want to break my 7:20 PR and I know I can get it much closer to 7, if not breaking 7 in the next month or so.
140 pound, 5'8"
2k Testing
Personal opinion is 1:48 for 15-20", 1:50 till 1k to 800m left (use your judgment but move by 800m left), 1:49 or faster till 250m left, all out sprint at 250m left.
My feeling is, if you aren't entirely sure where your new pr is; then sit on the old one for 1k and move in the second half. Upside: This helps avoid blowing by going to hard in the beginning. Downside: You may not get the absolute best score possible....in which case just do better next time (and since you will have a better idea of pacing, you will).
My feeling is, if you aren't entirely sure where your new pr is; then sit on the old one for 1k and move in the second half. Upside: This helps avoid blowing by going to hard in the beginning. Downside: You may not get the absolute best score possible....in which case just do better next time (and since you will have a better idea of pacing, you will).
You could negative split your 2K
BloomP - not sure how structured you want things, but a method I have used (courtesy of Mike Caviston of WP fame) is as follows:
GP = Goal Pace (i.e. 1:47)
0000-0800m (600m or 40%) @ GP+1 = 1:48
0800-1400m (400m or 30%) @ GP = 1:47
1400-1800m (400m or 20%) @ GP-1 = 1:46
1800-2000m (200m or 10%) @ GP-2 = 1:45
Negative splitting does not seem to be for everybody, but it has worked well for me both in trials at home and in races.
Cheers. Patrick.
GP = Goal Pace (i.e. 1:47)
0000-0800m (600m or 40%) @ GP+1 = 1:48
0800-1400m (400m or 30%) @ GP = 1:47
1400-1800m (400m or 20%) @ GP-1 = 1:46
1800-2000m (200m or 10%) @ GP-2 = 1:45
Negative splitting does not seem to be for everybody, but it has worked well for me both in trials at home and in races.
Cheers. Patrick.
I tried hard, but that was my worst 2k in a very long time. I pulled a 1:54.5 for the whole thing - a 7:38. Which is almost 40 seconds slower than my PR last fall, and ten seconds slower than two weeks ago. I couldn't hold a 1:50 for more than the first minute or so. I'm angry.
Now this leads me to question a few things - am I overtraining? Am I detraining? I get in 8 sessions per week normally, plus two lifting sessions as well. I still pull very well over the longer distance pieces our coach has, and I'm just not sure where to go from here.
Now this leads me to question a few things - am I overtraining? Am I detraining? I get in 8 sessions per week normally, plus two lifting sessions as well. I still pull very well over the longer distance pieces our coach has, and I'm just not sure where to go from here.
What was your coach's opinion when you asked him?I still pull very well over the longer distance pieces our coach has, and I'm just not sure where to go from here.
Otherwise, I would point to a previous post that indicates you were sick as of 4 days ago. Being sick to the point you need to modify workouts generally leads to poor performance for a week or so. Beyond that, it's unlikely anyone here knows enough about your training to provide truly worthwhile commentary. [/quote]
What you could try is 6x500m with 60sec rest.Try and do them faster than race pace.When you have done a few of them and you feel more comfortable with your pace have another go at your 2k.It always seems to help me prepare for a 2k attempt.bloomp wrote:I tried hard, but that was my worst 2k in a very long time. I pulled a 1:54.5 for the whole thing - a 7:38. Which is almost 40 seconds slower than my PR last fall, and ten seconds slower than two weeks ago. I couldn't hold a 1:50 for more than the first minute or so. I'm angry.
