>I've gotten advice here before, so hopefully you can come through for me
>Any good workouts for the last week or two before league and districts?
>I've been working on speed drills to drop my times and help my kick.
>Current 1600m pr is 4:38 and 3200 is 10:40.
Close to times a couple of guys on our team had (stick on a 2:03 800
prior to conference and you're almost dead on one of them. He finished
at district with a 1:58.5, iirc).
As I recall it, two weeks before held the last hard sessions, brutal
things like partner 200's (start and finish on the middle of the straight,
jog across field to tag tag from your partner who was doing the same
thing in alternation with you). A fair number of 100m strides. Aside
from the one day of 200's, though, not much high stress speedwork.
I think a day at brisk pace, say 4 miles at 7:00 or so for folks like
me (11:56 3200) and faster for the faster group (most of the team :-)
The week before conference was amazingly light, no speed, no long
runs. A few 100m strides, say 10, on a couple of the days. And
basically just moderate distance and pace runs to keep the legs turning
Basically, now that you're in the last two weeks, you're already
physically trained. All that remains is A) avoid injury! (we lost a
guy, 9:51 3200 in the indoor season, 4:32 1600 early in outdoor, to
an injury about 3 weeks before conference as he decided to overtrain)
B) whatever mental tune-ups will be helpful.
Never underestimate the mental side -- we talked a lot about 'mental
toughness' in racing. It is there, and presumably with your times
you're looking at winning conference or at least placing high, and then
advancing and doing well at the next level. This is a good time to
think about your strategy (which may just be 'go run hard', whatever
it is for you), and to visualize the races in some detail -- just how
your legs are going to feel, who is going to be near you at what
points as you run _your_ race, and the like.
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences