Race Smarter to the Finish Line

SNAPSHOT

Tune up for your next race by reading my latest Adirondack Sports Magazine article.

DIGGING DEEPER

Sports are a strategic game. Knowing more strategies to positively position yourself within the race helps to outwit competitors or even yourself. The racing experience becomes deeper and more intriguing when race strategies are employed. After 16 training years and over 250 races ranging from 400 meters to half marathons, I have gathered a few gems to share with you. When asked to imagine a calming location, often people place themselves on an ocean’s beach. I place myself on the center turf of an outdoor track meet with the hot sun shining down on me as I stretch and listen to the fans cheer.

UPhill

Tangents

1/2 secret mile

Plus 8 more tips to improve your racing experience and finish time!

Read Race Smarter to the Finish Line

SOLUTION

Hint: Smile! It so works!

Mental Failure?

SNAPSHOT

90% mental

DIGGING DEEPER

Racing brings out the good and bad, revealing inter beliefs and fears.

Last August, ten grassy miles of trails set out a challenge for a small group of runners.  Since I have run my fair share of races my initial start was natural and consistent with the projected effort and pace. 

After the beginning three miles, I stopped to wipe off the mud from the bottom of my shoes on a rock.  Then waited a couple of seconds for the man running close behind me to catch up.  I had heard his footsteps and breathing for the last two miles.  We were far enough into the race that there was no one near.  The faster men had a few minutes on us and the rest of the race was somewhere far behind us.  We quickly made acquaintances, realizing that we were both new Minnesota residents.  Having someone to chat with, the next two miles went by faster. 

At the 5 mile turn around there was water and snacks.  I drank a cup of water, which I later regretted because I run best with no liquids in my stomach.  It was delightful to have 30 seconds to forget that this was a race and reflect on the beauty of the Midwest prairies.

Photo Credit due to Kirk Nelson

Reality snapped us back into the race and off we flew.  At that point, my race companion chose to push the pace for a mile or two, while I hesitated since this was my first "long run" distance since moving to Minnesota.  Within a minute I crossed paths with the second and third place women. 

Now, I did not select this race in order to win.  I just wanted a reason to be covering miles and some company for a long run. 

Like often happens in races when you are in the top few spots, especially in the races that are of an out and back nature, the other racers call out what place you are in.  This can be very helpful if you are competitive and desire to take the win.  However, for someone that is afraid that she will blow up after seven miles and is not use to dirt and grass trail running, the exclaims of "first woman" coming from each oncoming male runner, can heighten the pressure. I am sure they wished for the ranking to be encouraging but in reality, it compounded my concern. 

I was afraid of failing, afraid of losing.  I certainly did not enter the race with a goal of winning. Far from it, I was just hoping to finish in a respectable time.

Photo Credit due to Kirk Nelson

My race companion had surged ahead of me and so I was left alone to battle the wet foot high grass, few ruts, and rolling hills.  I sank deeper and deeper as my mind worked myself into a failure attitude.  I kept looking behind myself for the 2nd place woman to seal my fate.  On a steep uphill, I let myself walk, feeling hopeless.  I even considered quitting the race just so that I could avoid failure.  I had convinced myself that she was stronger and fitter and would soon conquer. 

At about 7.5 miles as I crested another hill, a thought surfaced. "I could get a second wind and be able to finish the race strong." This was a fact that was derived from dozens, perhaps hundreds, of experiences. I knew the feeling of fatigue and then the sudden rush of energy that could spring up during an extra long or difficult workout or race.  It was a proven fact that I couldn't argue with. It was a hope that I could believe in. 

All of a sudden I was strong and unstoppable. I imagined not letting go of my lead and possible win.  I was strong. I wanted to win. I would fight for it. Like a flip of a switch, I had dismissed my doubts and embraced the opportunity in front of me. I looked forward, pushing my pace forward. I was back to having fun racing, smiling, and taking in the beautiful sights.

It happens that the second place woman never caught up to me and I never had to battle her for a win.  I did, however, battle myself and clearly won.  

In irony, the second place woman, Stacy, became my running friend and continues to challenge me on trails each week.  However, I prefer to follow her lead.

SOLUTION

Winning the mental game is the real win. Count yourself as a winner!

Surprising Race Strategy

SNAPSHOT

Slow down in the middle of your race.

DIGGING DEEPER

Yes, one of my successful strategies has been to SLOW DOWN in the middle of a race.  I know that sounds crazy, mixed up, and the opposite of normal racing advice.  However, sometimes it works well, very well.

I will give you an example from a recent race in which my finish time was saved from disaster by slowing down.

(Pacing times will be given in the example. I am reluctant to reveal these times because they may distract from the story as they may seem too fast or too slow.  However, the times help to illustrate the strategy.)

On Labor Day, I toed the line at a USATF Minnesota 10K championship race.  There was plenty of fast women steps, actually minutes, ahead of me, which was awesome to witness. I was only in the race to jump start my fall training and get my body accustomed to the feeling of tempo paced pain.  

Knowing that I wasn't prepared well or rest properly, I planned to start out at a 6:45-mile pace. Then if all went well I would drop the pace as I went, getting faster per mile.  

After starting out on pace, I was mentally struggling to keep the 6:45 pace at the 3-mile mark.  Since it was an out and back course, the back seemed daunting and way too long to bear. I felt I only needed to slightly slow down to a 7:00-mile pace in order to continue racing to the finish line.  

It was crushing to have about five women pass me as I backed off the pace, yet I knew my mind and body needed the break.  I hovered at 6:55 pace for miles 4 and 5.  Backing off just 10 seconds per mile made a world of a difference in my body's stress level.  I only lost about 20 seconds for the much-needed reprieve.

Then with a mile to go, I sensed the finish line ahead and a renewed eagerness to compete against the women around me.  I poured on the speed and focused on the finish line.  Driving my arms and legs to reach each of the women who had passed me during my "slow down" miles. Twenty meters before the end, I overcame the woman who had paced with me during the first three miles.  

So what was my average per mile time for the entire race? 6:45. Yes, I still averaged 6:45 when calculated from the finish time.

Most of all, I felt successful.  I ran my race the way my body and mind desired.  

The popular and correct advice is to run even splits, each mile being run at the same pace. However, we are not machines, elite athletes, or always at our highest fitness.

We need variability to work through our weaknesses and use our strengths.  I was weak at holding a hard tempo pace for 6 miles. I was strong at pressing hard the last mile and overcoming my nearby opponents.

My Labor Day race success came from listening to and knowing my body.  Sometimes we need to slow down, speed up, calm down, or challenge ourselves.  This takes practice. Not just practice during our average daily run but during races, hard workouts, and near competitors.  Be aware of how your body is handling the running stress. Try different responses to high levels of stress.

During my 800 meter repeats this morning I noticed my face tight with a locked jaw. Releasing the tension from my face, shoulders, and arms helped my jaw to relax. My demeanor changed and I was not struggling anymore but moving in a smoother motion as I finished out the repeats.

SOLUTION

Listen to your body and use your strengths. Slowing down may be just the strategy you need to employ in order to finish the race strong.

The Registering Dilemma

So many choices...

SNAPSHOT

To register or not, that is the question.

DIGGING DEEPER

The options are swirling around.  One training group is running the Philly Marathon this year, another one is going for casual 5Ks, you are stuck in between not knowing what to choose? All the while your heart has been stuck on trying a mountain trail race.

Here is a simple guide to help your registering nightmare become blissful!

1. What do you love, distance or speed?

2. What do you need, distance or speed?

3. If this was your last chance to race in America, what event would you participate in?

4. Which race would you drive 3 extra hours out of your way to pick up a friend or family member in order to run the race together?

5. What race will you get up at 5 am or stay out on the road after work in order to train for?

6. Will training for this race distance prepare you for your lifetime running goals?

7. Does your coach or experienced training partners agree that your top choice is within reach?

I hope through answering these questions you have found your "A" race of the year!  Now go and put your heart into it each and every day.  

If you would like more help sorting through what is the best choice for you, contact me for a coaching session where we can plan out your training and racing seasons.

SOLUTION

Read my NO DAYS OFF post (following post) about spending every day recovering from yesterday and preparing for the next day.

Colleen Cahill in her glory after a CA trail race.

Happy Racing

SNAPSHOT

Keep your eyes off the finish line clock

DIGGING DEEPER

Although it is advantageous to select a finish goal and work towards that desire, when you put all our focus on the finish line time you create unneeded anxiety. Don't put yourself through the stress of whether you will get that wished upon time or place.  Those are outside circumstances that you have very little control over.  

However, you do have control over the elements within training and racing.  Focus more on the strategy that will get you to your desired goal.  That training could include consistent weekly training, nutritious meals, and injury prevention strengthing.  These elements prepare your body for the desires race goal.  

When the race starts, keep your mind on the elements that you can control: controlled even start, hard mental push through the middle, and belief in yourself has you dig deep to give it your all in the last meters.  

These accomplishments will be what you are really proud of when you look back at the race during your cool down.  The finish time and place will be more of a reflection of preparation and hard work.  

There will be races that everything clicks and you fly through the race. Those are great but are few and far between.  Then there will be ones that you stuggled but are proud of your hard work and finishing attidude. This is a demonstration of character and patience.

SOLUTION

Set your vision on the elements that make up the goal and your heart will be happy.