Dear Coach Jay,

I am a Colorado runner competing in next weekend's NXN Regional meet in Arizona. I'm not running with a team, but rather as an individual, and I have a few questions. First, there are obviously other runners from my state that will be at the meet, running with their teams. Should I try to run with them, hoping I make one of the top five at-large spots? Second, Mesa, Arizona is at lower altitude than where I live, so should I go out at a faster pace than I would here at home? Finally, I hear conflicting things about hills; some say you should push the hills, while others say hold back. What do you think?

Thanks a lot, Coach!

Jeremy

Thanks for the email, Jeremy, and I hope I can be of help to a fellow Coloradan.

First thing is that keying off other good runners from your state is smart, but make sure you're keying off guys who are consistent and who are upperclassmen. After 2k you need to run your own race, and try to move up through the pack. Let guys go out too hard in the first 2k and then start to reel them back in over the last 3k of the race. Also, don't worry about time during the race; your splits will likely be faster than in Colorado, but don't worry about splits, simply pay attention to your breathing. Your heart and lungs should feel the same way in Arizona as they do in Colorado.

In regards to the hills: I'm a firm believer that you run the hills at the same effort (not pace!) as you've been running up to that point. What this means is that you'll slow down a bit on the hill, yet your heart rate won't spike too much. That's a much better approach than trying to hammer up the hill, run the downhill fast, and then 600m later finding yourself in some serious pain. I'm not saying slow down to a walk, but keep your hands quick, your body posture leaned into the hill, and just get through it...and then let gravity take you down the backside of the hill.

Jeremy, the bottom line is that you should have fun at this race. I guarantee you 70% of the athletes won't run to their potential; make your goal on November 20th to run to your potential. If you accomplish that goal, you'll be satisfied with any outcome.

Good luck, and I look forward to seeing the results.

-Jay

*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

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