How To Run Your Race

I learned to run my race the hard way. I don’t run with my husband. I coach runners, train athletes and I have much more running experience than him. I still don’t run with him.

We tried it a few times. It always ended the same way: “You were half-stepping me the whole time.” “Well, you kept speeding up and slowing down.” Mad, mad, mad. And that is NO way to end a run. It was even worse when we used to run races together.

Giving so much attitude pre-race in the POJ line. Who wouldn't want to run with me?

Having the experience, I always start out a little slower than I intend to finish. He would pace off of me, hang back and use me as a rabbit. Then *BAM* he’d take off in the last half-mile and breeze by me, after I’d done all the pacing work for him. So rude. For me, it’s distracting knowing he’s there, wondering if he’s ok, waiting for him to blaze by me-again. Ugh. No fun.

I learned to run my race from him. We hit the POJs together (well, he tags along so I’m not lonely in the God-awful lines) and line up in the same corrals.

To be fair, I'm not very smiley at ANY start line--it has nothing to do with JB being there.

…and then I run my race. I tune everything out, relax into my pace and my strategy and I run. I don’t care if he beats me or if I beat him, I just want to run my race. When I think about everyone else, it wastes energy and I have a crappy run. I learned from my mistakes.

Here’s what I do:

  1. Stick to my pre-race routine, no matter what.
  2. Hang back when the gun goes off and let the crazies take off like bats outta hell.
  3. Don’t stress about people passing me.
  4. Have a pace plan to follow for every mile so I don’t get caught up with the cheering crowds.
  5. Race myself, not every single person on the road that day.

It’s a mind thing. Stay relaxed. Don’t stress. If you get caught up with how your friends are doing, whether or not you can pass that girl in the pink shirt or if your husband is dying on the side of the course 10 feet behind you and will need to be picked up by an ambulance and you won’t find out until you’ve finished and PR’d and OH MY GOD that is my nightmare.

Deep breath.

Run your race. Everything else can wait.

We may not run together, but we always go home together 🙂

Now go out and run!

How To Race a 5K

5Ks kick my distance runner butt. It is the dreaded, personally less than successful distance of my high school cross country years. Don’t get me wrong, I loved being on the team but I never trained properly prior to the season and, thus, never performed up to my full potential during the season.

I think my personal best was somewhere in the 22 minute range. Just to give you perspective, I run about 7:40-7:55 miles for 7 miles now. When I race 5Ks, I run 6:45-7:00 without actually training for the shorter distance. My thirty-i@nr*tsld#kh year-old self runs faster than my 16 year-old self. Yeah, but I feel like I want to vomit the entire time.

This is probably the last time I raced a 5K. I was a little excited. To be fair, it was in Yankee Stadium.

That’s how those shorter distances go.

You run your guts out for 20-something minutes (or less) and then it’s over. Shorter distances are a completely different beast and racing them requires a strategy all its own.

#1.  Warm up

For most of us, the first several miles of a marathon/half marathon serve as warm-up enough and it’s usually too crowded to run fast at the start of any race. However, in order to reach your full speed during a short distance, you have to warm-up for at least a mile. Why? It’s gets your heart rate going, your muscle fibers twitching and responding, and allows for you to race right out of the gate.

Middle miles racing on the Warning Track of Yankee Stadium. Not bad.

#2.  Strategize

  • Run your first mile at a comfortably fast pace that you practiced during your tempo runs. No faster, no slower.
  • The second mile is where you push a little harder, find that next gear. Don’t kill it just yet, but get those legs moving a tiny bit faster. You want to negative split your miles, but they don’t have to be drastic changes in order to make a big difference.
  • The third mile is where you lay the hammer down. You use your arms to make your legs go faster and increase the speed of your foot turnover. Start picking off people in front of you.
  • When you are a half-mile out, rock it. Get to that place where you are pushing as hard as you can and leave it all out on the course.

Arms up! Big finish! (not really the finish, but it's a fun picture)

#3.  Cool down

You’ve just run really hard and your heart rate and blood pressure are sky-high. You MUST at least walk around, but preferably jog around, after you’ve caught your breath. This will help to loosen your legs and guide your heart rate to a safer place. If you stop, lie down, stand still or otherwise cease moving immediately following high-intensity exercise, you run the risk of having your blood pool and passing out.

Are any of you running shorter distances in the near future? What’s your game plan for these races versus the longer distances? Does your training schedule change at all? Tell me all about it!

Now go out and run.