How to Find My Next "Gear"? (Read 690 times)

Have kind of an odd question, maybe, regarding running faster. I'll try to explain, and hope you guys have some suggestions. I've been progressively racing/running faster, but lately, I feel like I'm at the top of my speed range. I've been doing like a 6:20 pace on my hard days, and it seems like I can't run a little faster than that. Like, when I was running 7:00 on my hard days a little while ago, I felt like I could maybe run my last half mile with a little kick, and maybe hit 6:45. Or I could do repeats, and maybe go at 6:30. But as I've gotten faster for my comfortable speed, my top speed just doesn't seem to be moving much. It seems like if I can go and run a 6:25 mile three times, then I should be able to go do a quarter mile at the track at like a 6:00 pace. But when I go to the track and run, I'm just barely faster than when I'm running trails. I know I can run faster, as last year we did some sprint races, and I can run 100m in like 12 seconds, so physically I can go faster, but there seems to be a break between my sprinting speed and my running speed. Does that make any sense at all? It is almost like my form is different between my sprinting and distance running. Could that be possible? Is there a way to bridge that? Is it just mental? Heh. Anyway, I am getting close to the point where I'm going to need to adjust my form or something if I'm going to keep improving. Anyone have some suggestions? I'm thinking of adding some really short intervals, like 100-200m, and see if that helps, and maybe doing some hill repeats. Other drills or workouts that might be beneficial?

...there seems to be a break between my sprinting speed and my running speed.... I'm thinking of adding some really short intervals, like 100-200m, and see if that helps, and maybe doing some hill repeats. Other drills or workouts that might be beneficial?

All good ideas. Trent is also right. I think that one of the things that separates the best runners from the rest is that they have a variety of paces at their disposal. This variety comes basically from practice running different paces (simple to understand--hard to achieve). So, running short intervals (and eventually, longer intervals) at the paces you want to feel comfortable at makes good sense. You can build that bridge you are talking about by focusing specifically on the intermediate speeds once or twice a week and by adding strides after your easy runs a couple of times a week. One thing I'll add is that you'll be better off focusing on running the pace you want in a relaxed way instead of making specific adjustments to your form. The form will come with the strength (see Trent's point) to run fast comfortably. It's useless and sometimes counter-productive to work on form without having the foundation of strength that is necessary to run fast in a relaxed fashion.

One thing I do notice and was reminded of today while our team was doing form work. A lot of people run w/ their arm locked at a 90 degree angle... on the back swing it needs to open up slightly w/ relaxed hands. A good drill to help with what I believe you are talking about is a 100m stride that spends about 30m at top speed. Start at 70% and gradually increase to 100% carried through a 30m zone and then decelerate down to 70 % Two tricks are to have a gradual increase/decrease and keeping form (would help you w/ bridging). Referred to as "gaits" at our school because the fast zone was between 2 gaits on the stadium fence. When you are doing a 400m and workouts you are somewhere between 70 and 100%.

Have you seen this site? http://www.davesrunning.com/forums/index.php A good group of local runners at all levels. My thought on running with other runners ....it makes you better.