A running blog by Ed Knapp
Thursday, March 17, 2011
Wednesday, March 16, 2011
The #1 mistake runners make on race day Boston Marathon
Well, for those of you running the Boston Marathon in 5 weeks, congratulations on building your base to finish the race. It's time to sharpen up and get fast. For the rest of you, follow along anyways, because this applies to ALL marathon runnners.
I've discussed in the #2 mistake almost every runner will make on race day, OVERTRAINING.
The "pre test" will destroy many plans for a Boston qualifier at Boston. It's an admirable goal, qualifying for NEXT year's Boston, at Boston. With a winter training schedule, hoards of runners, and all the hoopla, it's tough to stay focused and run a qualifier AT the Boston Marathon. Don't worry if you don't; sometimes it's just fun to go out and be part of the show. I've done it both ways, and each has its rewards. And after all, who really cares anyways? Sometimes you just want the medal draped over your neck, and on to the next goal. There's always tomorrow.
Never the less, if you are trying to go out and smoke it, here's some additional help in achieving this wonderful; goal. The #1 mistake almost every runner will make at the BOSTON MARATHON, and almost every other race you are ever in will be........
The #1 Mistake almost every runner makes is......
RUNNING A POSITIVE, NOT A NEGATIVE, SPLIT on RACE DAY!!!!!!
So, what does this mean?
It means almost every runner will run the FIRST half faster than the SECOND half. Poor folks, the course will command THEM in the death zone (miles20-26), instead of them commanding the COURSE.
IF YOU WANT TO STAY IN CONTROL, MAXIMIZE RACE TIMES, and FINISH STRONG,
YOU MUST RUN a NEGATIVE SPLIT.
How do you accomplish this?
1. TRAIN negative splits, RACE negative splits.
Almost, I said almost, all workouts are run in a negative split. This maximizes your training effort, reduces injuries, makes you faster, and psychologically prepares you to run a negative split on race day. (OC's (obssesive compulsives) and uncoachables, ignore this, because you can't do it anyways, and be happy just to finish the race in sub optimal times, and give your normal excuses to what happened in failing to hold pace, just like you normally do. You live in a different world.)
2. Be an ATHLETE, not just a runner
Racers are athletes, at any level. They extract the best from their resources as possible. They train smart, manage expectations, manage the course, have realistic pace goals, and don't give in to emotions. They EXECUTE A GAME PLAN AND STICK TO IT!
The single hardest thing in running is to harness your emotions, and to have the maturity that, in fact, after 2 hours or 3 hours of running, you will be strong enough to actually execute at a BETTER level than you did in the beginning, and finish the race like a warrior, not a blown out shuffler. Running to a pace rather than running how you feel is really tough. Believing in yourself as others less talented and less prepared pass you is even more mind bending. But the race isn't to 16, 20 or 23. It's 26.2 miles, stupid! Don't become the walking dead in the death zone. In fact, try and hold pace or even nudge it down the last 10k and 5k!
3. Run the right PACE.
Despite your intentions, emotions, "needs" for a"time", the law of physics will over rule no matter what!
There's a series of workouts and races leading up to the marathon that will give you laser like precision as to what your pace MUST be in order to finish in a NEGATIVE SPLIT. Sorry, no wishful thinking will suspend the law of physics and you own body's physical limits. When you run out of glycogen, you better be AT the finish line, or life is about to get miserable! I will discuss in another blog how to properly "infer" a negative split race pace.
4. Psychology accept NEGATIVE SPLITS as a way of life.
Long before race day, you have to believe in yourself. You have to REALLY believe that you can't put time in the bank in the first half. You have to believe it's a false emotion that you can "tough it out". You gotta believe that pushing pace at miles 8, and again at 16 thru 18, is a gigantic mistake, regardless of how you "feel". You need the racing MATURITY to believe that running slower than you feel for 2 hours or more will get you across the finish line FASTER.
There's nothing more exhilarating in a race than collecting "scalps" in the last 10k, of those who had the audacity of thinking they were going to beat YOU across the finish line! You get so energized, it feels like someone is pushing you from behind, as you strut your stuff!
I know that for some of you, this is not going to happen. If it were easy, everyone would do it. My estimate is that almost everyone will run a POSITIVE split on race day. I've run about HALF or a bit more, of my races with negative splits. But that means I've failed almost half the time, and that's even after a full intention of running a negative split! My PR's, magically, have all been negative splits. We can only try, fail, and try again. That's what makes it soooo much fun. You are running a race for which the outcome is not pre determined, especially when you're on the "bubble". Good Luck!
Next: The 4 week TAPER!!!! and How to establish the negative split PACE.
I've discussed in the #2 mistake almost every runner will make on race day, OVERTRAINING.
The "pre test" will destroy many plans for a Boston qualifier at Boston. It's an admirable goal, qualifying for NEXT year's Boston, at Boston. With a winter training schedule, hoards of runners, and all the hoopla, it's tough to stay focused and run a qualifier AT the Boston Marathon. Don't worry if you don't; sometimes it's just fun to go out and be part of the show. I've done it both ways, and each has its rewards. And after all, who really cares anyways? Sometimes you just want the medal draped over your neck, and on to the next goal. There's always tomorrow.
Never the less, if you are trying to go out and smoke it, here's some additional help in achieving this wonderful; goal. The #1 mistake almost every runner will make at the BOSTON MARATHON, and almost every other race you are ever in will be........
The #1 Mistake almost every runner makes is......
RUNNING A POSITIVE, NOT A NEGATIVE, SPLIT on RACE DAY!!!!!!
So, what does this mean?
It means almost every runner will run the FIRST half faster than the SECOND half. Poor folks, the course will command THEM in the death zone (miles20-26), instead of them commanding the COURSE.
IF YOU WANT TO STAY IN CONTROL, MAXIMIZE RACE TIMES, and FINISH STRONG,
YOU MUST RUN a NEGATIVE SPLIT.
How do you accomplish this?
1. TRAIN negative splits, RACE negative splits.
Almost, I said almost, all workouts are run in a negative split. This maximizes your training effort, reduces injuries, makes you faster, and psychologically prepares you to run a negative split on race day. (OC's (obssesive compulsives) and uncoachables, ignore this, because you can't do it anyways, and be happy just to finish the race in sub optimal times, and give your normal excuses to what happened in failing to hold pace, just like you normally do. You live in a different world.)
2. Be an ATHLETE, not just a runner
Racers are athletes, at any level. They extract the best from their resources as possible. They train smart, manage expectations, manage the course, have realistic pace goals, and don't give in to emotions. They EXECUTE A GAME PLAN AND STICK TO IT!
The single hardest thing in running is to harness your emotions, and to have the maturity that, in fact, after 2 hours or 3 hours of running, you will be strong enough to actually execute at a BETTER level than you did in the beginning, and finish the race like a warrior, not a blown out shuffler. Running to a pace rather than running how you feel is really tough. Believing in yourself as others less talented and less prepared pass you is even more mind bending. But the race isn't to 16, 20 or 23. It's 26.2 miles, stupid! Don't become the walking dead in the death zone. In fact, try and hold pace or even nudge it down the last 10k and 5k!
3. Run the right PACE.
Despite your intentions, emotions, "needs" for a"time", the law of physics will over rule no matter what!
There's a series of workouts and races leading up to the marathon that will give you laser like precision as to what your pace MUST be in order to finish in a NEGATIVE SPLIT. Sorry, no wishful thinking will suspend the law of physics and you own body's physical limits. When you run out of glycogen, you better be AT the finish line, or life is about to get miserable! I will discuss in another blog how to properly "infer" a negative split race pace.
4. Psychology accept NEGATIVE SPLITS as a way of life.
Long before race day, you have to believe in yourself. You have to REALLY believe that you can't put time in the bank in the first half. You have to believe it's a false emotion that you can "tough it out". You gotta believe that pushing pace at miles 8, and again at 16 thru 18, is a gigantic mistake, regardless of how you "feel". You need the racing MATURITY to believe that running slower than you feel for 2 hours or more will get you across the finish line FASTER.
There's nothing more exhilarating in a race than collecting "scalps" in the last 10k, of those who had the audacity of thinking they were going to beat YOU across the finish line! You get so energized, it feels like someone is pushing you from behind, as you strut your stuff!
I know that for some of you, this is not going to happen. If it were easy, everyone would do it. My estimate is that almost everyone will run a POSITIVE split on race day. I've run about HALF or a bit more, of my races with negative splits. But that means I've failed almost half the time, and that's even after a full intention of running a negative split! My PR's, magically, have all been negative splits. We can only try, fail, and try again. That's what makes it soooo much fun. You are running a race for which the outcome is not pre determined, especially when you're on the "bubble". Good Luck!
Next: The 4 week TAPER!!!! and How to establish the negative split PACE.
Tuesday, March 1, 2011
7 common injuries Runner's World
some of you may be familiar with these injuries. A good reference.http://www.runnersworld.com/article/0,7120,s6-241-285--13841-1-1X2X3X4X5X6X7-8,00.html
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