Friday, November 18, 2005
11/18/05 TRAINING/RACING TIP
Many novice and even experienced runners tend to race incorrectly, i.e. go out too quickly for the first mile - or more of the race.
The excitement of being in a race situation and your heightened level of anxiety or "being up" for the event can mask your effort level of a fast start.
"It felt so good and effortless in my first mile or first half of the race," is what I often hear. But the usual result is a substantial slowing down over the latter third of the distance yielding an overall slower time than they're capable of running.
This weekend's 5K at Redwood High School (9am)provides an opportunity for you to practice how to race.
We've practiced at the track over a variety of distances to estimate our "3 mile race pace." Completing 6X800, 5X1000, 4X1200 on the track gives you the practice by breaking up the 5K distance into a variety of portions with a measured rest.
SOLUTION
First, make sure you complete a good warmup: there's not time for a warmup phase during the shorter 5K race distance if you want to achieve your best time. Steady 1.5M run and a series of 100 meter strideouts just prior to the start will help you step out immediately to your race pace.
Race day go out at a "controlled tempo" or "comfortably stressed" pace - not racing for the first 1/3 to 1/2 the race distance. Let the field spread out and give time for you settle into a rythmn: there's plenty of time to "move out." Even if you think you've gone out too slowly, you'll find you're you're probably on pace, or still too fast.
Even if you think you went out too slowly there's plenty of time to run that negative split (run the second half faster that the first half) when you begin your gradual surge over the second half of the race distance.
Your goal is to extend that redline pickup so you couldn't sprint at the end- yielding your best time for the 3.1 miles.
Experiment at these low-key type of races with running negative splits. I favor the 5K because it's short enough so that recovery is complete after about a week and the 3.1M represents a test of fitness: maxing out of your aerobic ability, a peaking of the aerobic and anaerobic components. The third mile still demands you have the endurance component in place to avoid fading before the finish line. The distance is short engough to demand speed and teach you how to "run on the edge."
Master your peak effort output over a 3.1 miles and I'll guarantee you a PR on your 10K as well!
Good luck,
Kees ¶ 10:27 PM
Many novice and even experienced runners tend to race incorrectly, i.e. go out too quickly for the first mile - or more of the race.
The excitement of being in a race situation and your heightened level of anxiety or "being up" for the event can mask your effort level of a fast start.
"It felt so good and effortless in my first mile or first half of the race," is what I often hear. But the usual result is a substantial slowing down over the latter third of the distance yielding an overall slower time than they're capable of running.
This weekend's 5K at Redwood High School (9am)provides an opportunity for you to practice how to race.
We've practiced at the track over a variety of distances to estimate our "3 mile race pace." Completing 6X800, 5X1000, 4X1200 on the track gives you the practice by breaking up the 5K distance into a variety of portions with a measured rest.
SOLUTION
First, make sure you complete a good warmup: there's not time for a warmup phase during the shorter 5K race distance if you want to achieve your best time. Steady 1.5M run and a series of 100 meter strideouts just prior to the start will help you step out immediately to your race pace.
Race day go out at a "controlled tempo" or "comfortably stressed" pace - not racing for the first 1/3 to 1/2 the race distance. Let the field spread out and give time for you settle into a rythmn: there's plenty of time to "move out." Even if you think you've gone out too slowly, you'll find you're you're probably on pace, or still too fast.
Even if you think you went out too slowly there's plenty of time to run that negative split (run the second half faster that the first half) when you begin your gradual surge over the second half of the race distance.
Your goal is to extend that redline pickup so you couldn't sprint at the end- yielding your best time for the 3.1 miles.
Experiment at these low-key type of races with running negative splits. I favor the 5K because it's short enough so that recovery is complete after about a week and the 3.1M represents a test of fitness: maxing out of your aerobic ability, a peaking of the aerobic and anaerobic components. The third mile still demands you have the endurance component in place to avoid fading before the finish line. The distance is short engough to demand speed and teach you how to "run on the edge."
Master your peak effort output over a 3.1 miles and I'll guarantee you a PR on your 10K as well!
Good luck,
Kees ¶ 10:27 PM
