Gingerbreadman wrote:
[quote]I read in Bald Runner's blog before that there are three types of strategies that runners can adopt during a race -

1. Start slow and do a negative split during the 2nd half;
2. Start out very strong and hang on until the finish.
3. Run with a steady, strong pace for the entire race.


I usually choose option #2, for the simple reason that psychologically , I would rather be ahead and deal with my fatigue hanging on to the lead rather than be behind, deal with fatigue AND still claw your way back up to contention. Not for everyone definitely, but guess I'm more comfortable with it.

I think this strategy has worked relatively well for me in 10k's , and in yesterday's race it was still working fine until my leg gave way at the 16k mark. I felt I had the lung power to hold on, the legs just wouldn't cooperate.

quote]


Luis, I suppose for your personality option 2 works. Some suggestion for improvement: try to have a keen sense of your lactate threshold (that point where your muscles accumulate enough lactic acid to slow you down and give you cramps). If you know your threshold, you can avoid hitting it. Run at a pace a little below your threshold. Know your engine, step on the gas, determine your maximum sustainable pace, and know when to decelerate a little. Good luck bro.

Just wanted to add Boss Rico, terrific post on the "psychological chasm" on working your way up the back end of the pack. That's soooo true. Why not push yourself diba? That's what I attempted to do. So even if I failed to pace with them the last 20% of the race and practically crawled to the finish line, the lead I had built was still significant enough to give me a decent time

sheerwill wrote:

QUOTE:
Luis, I think it would be good to copy and paste your Greenfield lessons here. They are too valuable to be buried there in the Greenfield thread.

Sorry Boss, missed this. Here it is


Oh oh and for the benefit of the newbies I'd like to add these things I learned before running a 21 k :


1. Get a nice Running Shoe!

Believe it or not guys, after all these races I have been running on a 1998 retread cross trainer with the heel replaced by (gulp) Mr. Quickie. At the 14k point my toes and heels were burning, and who knows the crummy shoe may have been the reason for my injury. Mr Quickie! (shudder). Before kasi I'd just use it to run 2km outside my condo, no biggie. Never thought I'd be this hooked into running. Now, I need to buy! I feel I'm losing so much efficiency because of it.

2. Don't run more than 10k the day before the race

Maybe the pros can do it. But obviously I'm no pro. I usually run kahit the Friday before the race. But because of work commitments I was forced to run on a Sat, against my better judgement, just to get my running fix and ramp up my mileage. Supposedly was an easy run, ended up doing 12k over the Ortigas MSD route. To those who had run this route with me, I don't see how "easy" could be an adjective to describe it. So my bad pasaway kasi. So newbies, keep this in mind. I feel that it may have been a factor kaya my leg broke down.


3. Get some sleep!

Because of the distance and start time, I was forced to wake up at 2:45. I had like 2 hours of sleep. Not good. I couldn't sleep, body clock not adjusted. These things all pile up.


4. Never underestimate the distance.

I saw several runners who were sprinting the first turn and passed our group. At the 18k mark they were throwing up on the curb and lying on the pavement. One guy said "ayoko na, di ko na kaya" to the marshal. So you have to respect the distance and avoid burning yourself out too soon. 21k is roughly from Ortigas to West Ave back and forth. It's no joke.


So there! Just sharing Hope that helps our newer runners reading

get inspired. be motivated.

running is not at all physical, more often than not, its more psychological than what you'd expect it to be.

thinking ahead with the end in mind would be beneficial, but also be realistic when you sense that you need to adjust your expectations, and your strategies as well.

i agree with the things posted prior to this, most specially with getting enough rest/ sleep, and not running the day before the race (unless super elite ka na, or chicken feed na lang ung tatakbuhin mo the next day i.e. you run 20+K on your regular runs, and you joined lang either 3, 5 or 10K.)

i would most definitely agree with getting the proper shoes for your runs. these would most definitely change everything, kasi the longer the runs, the more punishing the road/trail would be. SO this would be your protection na rin

it's also nice to set a target person (if ikaw lang mag isang tatakbo) para may goal ka hahaha (this is applicable to girls too ha hehehehe)

lastly, make sure you pee/#2 before the race either at home or wherever so that you'd be one (or two) less things to worry about during the race.

okay? again.

be inspired. hehehe

1. Double-knot your shoe laces.

2. Know the race course, don't just follow the runners ahead of you.(I will never forget the 1st Mizuno race)

3. Warm up before racing.

Godspeed!

I would assume that races here mean any discipline, so here goes mine:

1. Marathons

- Run on good running shoes. Never ever use a new pair on race day.
- Hydrate on water stations even if you're not yet thirsty. Hydrating after feeling thirsty may be too late;
- Wear clothes that are comfortable, even if its not fashionable;
- Never underestimate the distance;
- Don't run on empty stomach. Bring snacks with you which you can munch little by little before the race.

2. Duathlon

- Train on both run and bike, and do bricks weeks before the actual race;
- Being a good runner doesn't mean you'll get through with the run part easily;
- Hydrate!
- Invest on a roadbike;
- Develop good biking skills to avoid crashing on turns;
- Don't get pulled in by the fast racers, you'll regret it later on in the race;
- There's still a run after the bike, don't forget that;
- Don't get offended by hecklers, its normal.

3. Triathlon

- TRAIN!!!!
- Pace yourself in the swim part;
- Don't underestimate the distances. A 5K run after swimming and biking will feel like a 15K;
- Don't get intimidated by those who race in teams, they are as nervous as you are;
- Competing with well dressed triathletes doesn't mean you don't stand a chance. Keep the "if you can't perform, japorms!" motto in mind, coz they probably just put that in good use;
- Don't be ashamed on finishing last, just make sure you finish...its all that matters.

I cannot emphasize enough the importance of good nutrition in any race you enter in. Twice I got really hungry during a race, and it never helped in any way. A well rested body performs better in competition, so make sure you get enough sleep and rest. Active recovery periods after weeks of hard training have great benefits in conditioning.

Deo P.

Lessons from Races Ran

(For a change, I'll dwell on the "intangibles"

1) All the lessons you get from this sport, try to apply it in other areas of your life - cheesy stuffs like "DONT QUIT", "PRACTICE BEFORE YOU RACE", "DO YOUR HOMEWORK", "LISTEN TO YOUR BODY".. blah-blahs.
*Running is only good if we come out as better persons from it.

2) Dont be sparing when it comes to being friendly and throwing out encouraging words to fellow runners while racing. I always remember this American lady who sped past me in a race, but looked back just to tell me, "Come on, you can do it!" I was then weakening already and her short remark made a million of difference.

3) You dont always have to go with the crowd. Listen to your body always and keep your own pace. Aiming to finish a race is already hard work, you dont need "pressure to keep pace w/ the crowd" to burden you more. In like manner, we dont always need to agree with what the 'crowd' thinks and do what they do.

(Cheesy stuffs eh!)

Running newbie here. some lessons learned during GIG run:
- Don’t panic if people overtake you at the beginning. Keber lang! When people started overtaking me at the start of the race, I was tempted to increase my speed. Good thing I was able to control myself and just take an easy start, thanks to the forums in takbo.ph. My ultimate fulfillment with this run is I minimized my walk time because I did not push myself too much at the start. I only walked whenever I’ll stop by the water stations. Ma-o-overatake-an mo rin sila sa kalagitnaan. =) Towards the end, give your all. The panting feeling at the end is so fulfilling.

- Use an arm band for your ipod or use a smaller music player instead. I used my ipod classic for this run, and clipped it on my jogging pants. When I arrived home, I notice something painful on my abdominal area. I realized that the clip of the ipod case was scratching my skin when I was running. The pain’s tolerable, so it’s really not much. not related to running though. hehe.

- Zoning out during the run is helpful. Don’t think on the distance that you need to finish. Just enjoy and the race will be over even before you realize it.

- mind over body nga kadalasan. I tried running around UP oval before the GIG run. Normally, I can only do 2 rounds non-stop. Before that day, I psyched myself that I should do 4 rounds, and nagawa ko naman. Hangin-wise, kaya pa e, pero ayaw na talaga ng paa ko.

Looking forward to my 3rd race on July 12, and more races after that!

hindi na talaga ako magpapositive split sa ultramarathon(strike 2 sa botak paatibay)
ang simula ng 100km race ay nsa 80km-90km mark...




Garmin data as shared by Pat (linked added by moderator Rico)

http://connect.garmin.com/splits/7816056

- never copy another runner's pace, it may be too slow or too fast for you, have your own pace

- never ever use basketball shorts, after sometime running it will be soaked with water and sweat and will be heavy, learned this the hard way

- cushioning is important, i ran a 10km race on asphalt using my nike free 5.0 and my knees hurt afterwards, a pair of shoes that has (VERY) GOOD cushioning is very very important

- wear cotton socks, dont use "office" socks

- have enough sleep

- enjoy and have fun

- and like a previous poster said, IT'S ALL IN THE MIND