Race Day 001

Posted on March 18, 2009 by CoachJay

I’m really excited about this video and I hope that other coaches and athletes will start sharing their pre-race routine as well. Sara was a little bit sick on this day, but still managed a nice PR. You can watch the race here .

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  • ericwrichey

    Jay – this is awesome! Thanks for sharing. How about a video of some circuits with intervals like she described at the end of this one? Thanks again!

  • Ryan West

    Thanks for the new video. Great song choice too!

    It was good to see how a 1500m WU is different than a 5k. Definitely noticed the more explosive drills and less slower pace running. I like Sara's comment that she felt powerful and engaged before her race. This WU obviously helps her mentally as well as physically prepare. I asked last week about JD's comment on personalizing WU's and it seems like there is a middle ground between doing a WU that prepares you physcially and one that the athlete feels comfortable mentally doing.

    I tried a version of your 5k WU last week with my athletes before their first HS track race and got good feedback from them. They definitely ran more than they usually do before a race but they were warm and were able to stand around a little until their race started without getting too cold. A lot of them ran lifetime PR's in their first race so that was encouraging.

    I'd like to see how the WU for an 800 is different than the 1500 you showed. A lot of the same drills I would assume but less strides at race pace?

  • http://coachjayjohnson.com CoachJay

    …coming soon….

  • Coach Peter

    Jay-Awesome video…very in depth. We do something similar during the fall in cross but more geared for 5k. As we get into track though my question is this…”what do athletes do when they race twice during a 3-4 hour track meet and this is their warm-up prior to the first race? Should they do the same thing for the second race?” What do you recommend? Thanks for your work.

  • http://coachjayjohnson.com CoachJay

    Great question.

    What's the second race? I LOVE having kids run the 4x400m for special II endurance work at the end of the race…especially 800m runners. If that is the case then you can treat the WU, especially early in the season, as “work” – yet you need to make sure you're getting the kids nervous system firing.

    I will upload a Google Docs file with a bunch of warm-ups from my CU days…but if you don't mind I'm going to make this a separate post…at least I think that's what a blogger does – they create separate posts for “the good stuff.”

    Thanks for the comment Peter and thanks to Travis F. at Runnerspace.com for shooting and editing the video.

    Jay

  • Coach Peter

    We're up in Minnesota in a small school so sometimes our athletes have to be spread out…I don't like it but that's how it goes…they will race the 1600 and the 800…or the 4×800 and the 1600, etc, etc. That's what I meant. Thanks

  • ericwrichey

    Are the google_docs with the warm-ups coming soon?
    Thanks for all the awesome content Jay!

    Eric

  • http://coachjayjohnson.com CoachJay

    Sorry that took so long. The link below is an excel file that you can download:

    http://www.coachjayjohnson.com/assets/Comp_WU_2…

    I don't love these WU's but it gives an idea of what I think is appropriate. Also, I'm not a “power user” when it comes to Excel, but I do like the fact that all you have to do is put in the race time and the file fills in the rest…but that may be of little help since I assume 95% of HS meets don't run on time. Also, some athletes get too uptight with such a regimented WU if the meet is running behind, so be careful how you use this as you don't want the WU to cause undo anxiety.

    Hope these are helpful and thanks for the reminder.