Getting Faster Without Getting Faster

Race Pace= Pacing Yourself

Sometime in the near future I will be creating a video presenting the basics of running; a film that I hope will help the literacy impaired. This is the first of many training and racing articles that you will find here on Running Life Today.

            Some of you will never have run a race, some of you have. Regardless of your racing experience this week’s tip applies to everyone. If you have ever noticed yourself dying long before the end of a race or a difficult workout, unable to finish strong you likely are starting out too fast and not running negative splits.

            The reason people bonk (or run out of gas) can usually be attributed to going out to fast too early. For reasons we will not discuss, starting a run too fast drives up the heart rate prematurely and when the heart rate goes up too soon blood vessels are not yet stretched and ready for duty muscles are not completely warmed up (even if you warmed up) thus causing more energy to move and the lungs are not yet ready to expand efficiently to their full capacity. All of this combines to mean that a heart is going hog wild in a body that is not ready to work that heard. It wastes energy, it makes you feel terrible and it leads to you, the runner, severely slowing down in order to properly warm up the body. Of course it is too late at this point.

            The fix to this, and this tip will actually drop your run time without you getting in any better shape, your speed must start out easy and steadily speed up. Negative splits. Say you are running a 3 mile and you want to run 21 minutes. Instead of running 7 minutes per mile, you would run 7:30,7:00,6:30. This is a simple example of course and your acceleration doesn’t have to be so drastic but you get the point. Adding on 30 seconds will make a huge difference in how you feel after the first mile. It should seem relatively easy, by the time you get to the second mile you feel fresh and warm to run two miles. At seven minutes a mile you are just going average 3 mile pace, when that last mile comes along you’re feeling pumped and ready to lay it all out for a 6:30. If you are running a longer race your splits should be much closer together, if you were to drop 15 to 30 seconds per mile during a marathon you’d either have to start out running a 36 minute mile or you would be attempting to break your 100 meter pr well before mile ten. For shorter races, including two miles and under you will still want to do negative splits (with the exception of the 800 in most cases) but you will be relying on a proper warm up to get you ready to go from the gun. Most of us can’t afford to run the first quarter of a mile totally easy and then expect to have any shot in the end.

            Keep your body relaxed and run as smoothly as possible, efficiency is very important in running and the more efficient you are the faster you will go. Race tactics, particularly patience is key to running better times. Concentrate on running your race, plan out your tactics properly and without any gain in fitness you will find yourself putting down faster and more meaningful times. Next time I will give more tips on training and increasing fitness, which is important, but just as important is getting the most out of the fitness you have right now.

The Battering Ram of Improvement

(I'm on the far right in the back wearing maroon and white)
Once again the battering ram of improvement has entered my life. It was last Saturday. The first meet of the season and I had strategically positioned myself at the back of the race. From the beginning I started to move up. Half a lap in I ducked in behind fellow teammate and coach, Austin P, but quickly realized he was losing ground on the leaders. He had lost probably 40 meters; I had to go. I caught a couple of strays as I ran each lap quicker and quicker. I never count my laps, I just ran. I could see the leaders up ahead. Two laps to go and I was in fourth place and close on the heals of second and third. With a lap to go I flew by them and into second place heading for home. The lone leader had sixty meters on us, but I wasn't thinking about him, I was just running.We came within fifteen meters of catching him and my lone challenger couldn't lick me in the final lap, much less the final forty. To his credit who can; I brought back my sprint. I had a huge seasons best, 5:30 something for the mile. I got second and our team won the meet with a commanding presence, winning every race except mine. (but of course mine wasn't so bad either)

I did well on Saturday but can I keep it up? Only time will tell of course, but with the dreaded 2 mile this weekend it may be a couple of weeks before we will see how the other milers will manage to improve. The main goal of course is not to win races, as cool as that is but rather it is to run faster. Beating my opponents I do for my team, beating my times I do for myself.

Monday was the first day I took the new Lunarglides out for a run on the road. With my run to practice and back and the workout included I ran about 8 miles that day. I wore the completely wrong socks and ended up with the most awful (or amazing) blisters I have ever seen. I know it was the socks because I switched the next day, and despite still having the blisters, felt much better. The scenery was as incredible as the weather was harsh. Potato fields stretching on for hundreds of miles in all directions covered in perfectly undisturbed snow, as I hinted to before the weather was not so beautiful. The wind blanketed us with astounding force, taking a temp of 20 degrees F down to some unholy measurement. It was cold. We went out for 25 minutes with a goal of getting back in less time. We met our goal, running 25 minutes out and 22 minutes back. After practice we ran to Austin P's to get my juice mix. At 7.8 miles we had averaged 7.23 per mile. Not bad. I ran home from there ensuring my 8 miles for the day.

Today found us back on the indoor track, doing speed work. Mile race pace for two laps with dip exercises in between. I did six sets. It was tiring but I felt good, it hurt but my body kept doing what I told it to. I feel like I am riding the edge these days, running much more than I have been for awhile. I make a point to get adequate sleep and enough food and for now I seem to be holding up. Celisse ran four laps today while I held the baby, it's the first time she has gotten to run in awhile. She comes to my cycling classes but with Alcie only being six weeks and all, she is lucky if she makes it through the hour. She was pleased with her four laps however and while doing laundry decided she had earned a bite of candy from the vending machine. Hot Tamales are known for not coming out in adequate quantities from quarter machines, but Celisse decided to take her chances. She got two tamales. I find this hilarious, but rewards are essential when pursuing athletic goals. Whether it's losing weight or running faster goals need to be backed up by a bit of incentive. Just don't do something that will keep you from actually accomplishing your goal.

Thanks for reading and keep on the look out for a big announcements in the next few months.