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.

Next Step

SNAPSHOT

Take the next step, partner with a coach.

Colleen and I in NY after a drenching run.  It was a fabulous rainy run with Colleen during her visit from CA.

DIGGING DEEPER

I am looking for two more runners to guide through their running training this fall/winter.  After getting settled in Minnesota I am ready to invest in more runner's experience with the sport.

My coaching helps those that are:

• too busy to research and plan training schedules
• unsure of how to get faster or run farther
• lack accountability
• seek individual advice
• want someone to partner with them to complete a goal
• need mental strategies to overcome obstacles 

Many runners like for me to check on them daily through a google spreadsheet training log and texting. Others want a weekly email conversation on what to focus on during the upcoming week. Several like to talk on the phone once a month or when they are preparing for a certain race. Most of all you will be supported all the way through the training season in the manner that works best for you.

It has been a delight these past years to assist runners to accomplish their hopes.  I am looking forward to the future and those that will take this opportunity.

SOLUTION

Email me and we can talk through how best I can help you.

runcoachshelly@gmail.com

Book Review- Your Best Stride

SNAPSHOT

4/5 stars for the book Your Best Stride: How to Optimize Your Natural Running Form to Run Easier, Farther, and Faster- With Fewer Injuries by Jonathan Beverly (Former Running Times Editor)

DIGGING DEEPER

This gem was found while listening to the Strength Running Podcast by Jason Fitzgerald.

First, as a library loan, I realized this synopsis of all things running form related would need to be highlighted, referenced, and snapshotted for years to come.  Quickly Amazon delivered it to my door so that I could delve into it further with highlighter and living room floor at hand, highlighter for all the details and floor for all the practicing.  

This book has realistic exercises and tips on all parts related to form for runners to turn words into actions.

 
Backing up now, YBS refers to many other authors and experts that I have gleaned good insight from in the past.  What is great about this book, however, is the weaving of knowledge and practical application from many experts. The author doesn't have the experts rival each other's opinion but lets them complement each other.   Thus making the flow of the topics clear and concise. Love it!

 
This is why I recommend the book to you.  It is like 6 books in one!  I devoured it on Sunday evening.  Often trying out the different stretching or strengthening examples in between soaking up the information.

So what did I gain from this 200 page cumulated expert form guide?

ONE --- I knew it all along. I told my training partners during my first injury in my foot as an adult runner that it was coming from the hips.  Something is not right in my hips.  I knew it before the research was screaming it.  Yes, your running injuries are most likely from tightness or weakness in your hips.  

TWO --- YBS did not suggest a long protocol that would take 1 hour of daily devotion.  It suggested to pick from several options and BE CONSISTENT.  Surprise, I agree too.  Primarily because my experience says consistency and program flexibility works!

THREE --- Your arms matter.  Your posture, arm carriage, and shoulder mobility all impact your stride and running form.  After saving my legs but sacrificing my shoulder in a fall a few years ago, my stride was messed up until my shoulder was healed and mobile again. 

Many more points were made in the book and I am sure you will find yourself quoting and using the advice. I know I will be sharing them with my athletes! 

So why only 4 out of 5 stars? Videos, I want videos of the stretches and strengthening exercises. I like to see the movement.  Hence why I was on my living room floor testing out each move. Curiosity caught my 13-year-old cross country runner, as he joined in with me.

Checking out the iPod game posture to see how the curling forward of the upper body can shorten our chest muscles and limit our shoulder's range of motion.

SOLUTION

There are several reasons I had an awesome workout today (4x800 intervals), but one of them has to be the gained knowledge from reading YBS last night.  I stretched my hip flexors, ran tall, drove my arms back, and powered with my gluts.  Thanks J. Beverly!

P.S. I gain nothing financially from this book review. I am just a runner that found a book and gave it 4 stars!

Hugging your FEET

 

SNAPSHOT

Hug, stretch, and strengthen your feet within your daily life.

DIGGING DEEPER

I know for sure you don't need one more task to add to your running routine.  However, no worries for this secret will shadow your normal business.

Are you ever at a playground, soccer field, swimming pool, football field, beach, stream, or even your backyard?  

The luscious green grass is calling for your feet.  Grains of sand beckon your toes.  You will be surprised of often you can succumb to your feet's desires for hugs, stretches, and strengthening.  

In July I said yes to my feet and they have loved me back. All around me were opportunities to take my shoes off.

I come upon sand everywhere.  My neighborhood playground has a sand pit.  The water park as a volleyball court. The many beaches we visit through the summer, all sand filled. State parks with more volleyball courts. The tickly wrapping of the sand around my arch is so comforting.  The ground moves with me and guides my foot muscles.

Yesterday, I must have looked so happy since the woman with her dog commented that I must be dreaming of the summer days at the beach.

While I awaited my children's playground exploration, I walked through foot drills. They are a common exercise prescribed by physical therapists and described in running magazines. See this article by Russ Ebbets. The Army West Point Cross Country Coach, Mike Smith, in my USATF Level Two seminar highlighted that his talented runners will do their foot drills in the sand.  Hence why I find my toes in the sand.

Then I found the walk through the soccer field grass to the park was amazingly soft and giving. My feet stretched with each push off the ground. I could feel each of my toes doing their part in my balance and movement. It was beauty.  I dreaded putting my shoes back on afterward.

The fellow hikers followed our example in the Rocky Mountains National Park last August when my family and I threw our shoes to the side and rambled through the cold waterfall river of the Alluvial Fan. The challenge of wrapping the foot around the rocks in order not to douse our clothing proved delightful. Oh, how the cool water soothed our hot muscles.  It was love at first sight!  As my daughter declared her new love for cold river water. 

Often our fear of hard objects keeps our protective shoes on.  However, if you look where you are walking you can avoid the danger 99% of the time. I must add paying attention to the blissful green below you is very calming.

SOLUTION

This love is simple, take your shoes and socks off and walk through all the grass, water, and sand you can find.  It is every where!

Welcome to Minnesota

SNAPSHOT

YES, Minnesotans are Minnesota NICE.

View fullsize

There is always one kid that won't smile for the family picture.

DIGGING DEEPER

All customer care centers should be based out of Minnesota.  Everyone is nice.  I mean super nice! I would have waited another 20 minutes for the DMV specialist because she was so genuine and caring.  The school employees, check out boy at Target, post office clerk, gymnastic coordinator, and the ticket receiver at the Minnesota State Fair (biggest in the nation) are so, well, kind.  I love you Minnesotans and your nice attitudes.  You make me a better person after interacting with you.

Beginning of packing 2 Uhauls

So you got the hint that we packed up our family of six and moved back to Minnesota.  My husband and I met in college at Minnesota State University, Mankato in 2000.  We had our first son in Mankato in a wintery March of 2002.  We moved from MN to IL to NY. However the time came for us to return to our roots and finish raising the kids where we grew up, the Midwest.

Photo Bombed by a muscly teenager during out first evening in the Midwest.

Sorry for the long pause in blog writing, I have thought of you very often and have yearned to set out my thoughts on running and life before you.  Summers are always full of play and adventure. However, with the school year starting, I am able to carve out writing time.  I am so looking forward to sharing my constant new revelations and experiences.  So watch out Freedom to Run blog, Minnesota style is coming your way.

SOLUTION

Stay tuned, wait, is that even a relevant saying anymore, what is tuned? Perhaps a better saying would be to check your email for musings.