To all competitive runners

[SWScorch]

I am running track this year for the third year in a row. As this is my last year on the team, I really really want to do well. I am what you could call a "pretty good" runner. I'm above average in speed and endurance but by no means extraordinary. Last year my PR in the 1600 was 5:23. I want to run it nunder 5:10 this year. I have been bringing myself to my limits in practice, taking care to stretch well, etc etc. I really want to do well. But, I have a very slight problem. When I run hard, like in the last sprint to the finish line, my face gets all .... scary? I've been told I look constipated, I'm about to have an aneurism, like I'm taking it up the bum, etc etc. I've tried making my face more relaxed, but then I cant get the extra burst of speed. Ordinarily I wouldn't give this any heed, but after a while my face muscles get sore. I kid you not.

So I'd like to know if anyone has any advice/suggestions on how I can try to keep my face more relaxed while still maintaining my burst of speed at the end of a race. Just simply concentrating on not doing my trademark grimace isnt working so far.

Also, while running a nice 5 mile loop last sunday, my left ankle started to hurt. Its not the joint itself, but the tendons/ligaments on the top of my foot that connect to my tibia. It feels almost as if they are overstretched. I have an ankle brace that I wear but it doesnt seem to be helping very much. Doing shin stretches doesnt help either. I was wondering if anyone had any ideas for stretches or exercises that would help in ailing my aching ankle. Thanx all

 

[erikiksaz]

I'm not a long distance runner (mainly 100m and 200m), but i do know that tense shoulders will eventually lead to a tense neck. In that case, the person just needs to strengthen their shoulders. But in your case, umm....ever considered doing frown-smile-frown-smile face excercises? But seriously, i don't think that should be holding you back, UNLESS your shoulders/neck are tense as well.

And others might think that your "scary" face might look strange, but if you pant and exhale loudly, you might just phase out your opponent through intimidation. "What the hell is that...?" he might say to himself. Intimidation my man, intimidation!

Concerning your ankle, you might just want to ease up on it. Take the chance to run on grass whenever possible, it should soften the impact.

 

[SWScorch]

<< And others might think that your "scary" face might look strange, but if you pant and exhale loudly, you might just phase out your opponent through intimidation. "What the hell is that...?" he might say to himself. Intimidation my man, intimidation! >>


Heh, I do tend to make loud panting/wheezing noises while I am sprinting, so hmm maybe this is a good idea. You know, if I can get those contacts lenses that make your eyes all white or other odd colors, and then make grimaces at my opponents while wheezing loudly, I just might make them laugh so hard I'll beat them. But that still wouldn't help me reach my goal this year.

 

[Entity]

<< Also, while running a nice 5 mile loop last sunday, my left ankle started to hurt. Its not the joint itself, but the tendons/ligaments on the top of my foot that connect to my tibia. It feels almost as if they are overstretched. >>


I had this a few weeks ago as well. I gave it a week and a half, and felt better; though I didn't want to stop training, I had to. The pain got so bad that I couldn't run at all. It was just tendinitis in my case.

Rob

 

[spazntwich1]

I'm a distance runner in high school myself.

My suggestion for your face is try and relax your entire body when you do your last sprint. It sounds crazy, but try it in a practice. You'll get a longer stride, and your face may very well just follow suit with your body.

As for the tendon pain, I just got over some of that. You've probably just got a minorly inflamed tendon right now. Ice it for 20-30 minutes after running, and if you can, take a full weekend off from running. My pain went away when I stopped aggravating it for 2.5 days.

Good luck!

 

[littlezipp]

Well, the first thing you need to do is relax your muscles. That is probably why your face looks contorted. If your face muscles look like they are bouncing up and down (loose basically) then you are doing good.
As far as speed is concerned, you must work out harder. There is no reason why you can't hit 5:00.
What kind of workouts are you doing?
(6 years of track and cross country experience here)

 

[SWScorch]

My workouts consist of whatever coach tells me to do. Usually we alternate days between distance runs (8-12 miles) and speed work (400s, 600s, "snakes" - running up and down a small but steep hill)

I've tried relaxing my entire body and it while it does help relax my facial muscles, I fail to acquire the full, 110% spring that I can achieve otherwise. When running, I try to keep everything as loose and relaxed as possible, so I feel like a rotund doggy with flapping jowls, but as soon as I reach the last 100m, everything gets all tight for my last sprint. Maybe I need some psychotherapy

 

[littlezipp]

Have you ever done progressive workouts? 400m, 600m, 1000m, 1200m, 1000m, 600m, 400m type of workouts? If you are only doing speed workouts, you coach is not doing a very good job. On average, what kind of mileage do you run a week?

 

[vi edit]

2 suggestions for you -

1. Do strides when you finish your workout, and right before you do your stretching at the end of practice. Basically just do 50 meter sprint at 80% full speed. Work on form above all else. Do about 10 of these ever other day or so. The goal is just to keep working on your form and ingraining that form into your head.

2. Once that tendonitis heals up, hit the hills. Hill sprints that is. Find a good steep hill. One of those that feels like it's pointing straight up in the air and a good 100+ meters long. Do about 10 sprints up it at race pace and then walk back down for recovery. The goal here is to blast you. Work on form again while doing these. If you can do hill sprints well, and without grimacing, then you'll be fine in the last 100 meters of your race.

The key of it all is just to stay relaxed, and remember your form. I will say though, it's a lot easier to make up your time in the first 1500 meters than it is in the last 100

 

[littlezipp]

More thoughts...
What is a snake, and how fast are you doing those distances in?

 

[vi edit]

The thing with running is that it's completely individual. Every person trains and excels differently.
Here's the schedule that I found worked out best for me -


Monday: long run (nothing shorter than 8 miles, at about 60% max heart rate)

Tuesday: Easy day. 5-7 mile run at about 50% max heart rate

Wednesday: Uptempo run 4-5 miles at 70% max heart rate

Friday: easy day. 4-5 mile run at 50% max heart rate

Saturday: Race day

Sunday: Easy recovery day