I do speedwork, tempo runs, and long runs, yet I can’t seem comfortable at my goal pace on race day. Why is that and what can I do to change it?
-April Wagner, Atlanta, Ga.

There are several things you can do to ensure you hit the proper pace on race day. The first thing to look at is your preparation. While you may be doing all the various types of runs you need to do, are you doing any work at your actual goal race pace? Someone who has a goal of averaging 6:30 per mile in a 5k would be well served to do some training at that 6:30 per mile goal pace. Tempo runs at 7:00 per mile and fast intervals at sub-6:00 per mile will help improve fitness, but if you never do any running at your goal race pace, it is difficult for your body to learn to run comfortably at that pace. You shouldn’t eliminate the tempo runs and fast intervals; just replace one of those workouts from time to time with a workout at your goal pace. A good example of such a workout would be a few 800 meter repeats with a recovery jog equal to the time it takes you to complete the interval.

Another thing to consider is your warm up routine. You don’t see race car drivers start their cars and immediately begin to race. Instead, they warm up the engines with a few pace laps so their cars will perform optimally when the green flag drops. The same holds true for our bodies. They need to be thoroughly warmed up before being expected to really take off. A few minutes of easy jogging will certainly help, but it’s usually a good idea to do a little more than just easy jogging. After all, if you jog around for several minutes at 9 min per mile and then start the race at a pace much faster than that, your body may not be ready for the change. Try speeding up the last couple minutes of your warm up. You don’t need to get all the way down to your race pace or keep it up for very long. Just do enough to get your heart rate up and let your body know what’s coming. Also, try running a few strides. A few 75-100 meter long efforts at race pace just a little before the gun fires will work wonders when it comes to how you feel in the first couple minutes of a race.

Finally, think about your mindset just before a race. It’s good to be a little nervous, but too much in the way of nerves can cause problems. The more nervous and excited you are, the more likely you are to start the race at a pace much faster than your actual goal. If you start too fast, it will be hard to ever get comfortable. Take a few deep breaths, remind yourself of your training and the fact that you are prepared to accomplish the task before you, and relax. Then, when the gun fires, start out at your goal pace or a little slower. Other runners may get the jump on you, but they will come back later in the race when they’re the ones feeling winded and you’re comfortably cruising along at your goal pace.

-Steve Crowder, Fleet Fleet Roanoke Racing Team

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