In
analyzing the splits of hundreds of competitive distance runners, it's
clear that personal records and breakthrough performances at distances
from 800 meters to 10K come only by getting out of your comfort zone
and into your "Go Zone."
Go Zone racing involves serious mental
toughness and some risk-taking, as well as a heavy dose of pre-race
planning. It is not for the faint of heart. It is for runners who want
to perform their best, who want to challenge themselves, who want to go
beyond their previous bests.
In short, Go Zone racing puts
particular emphasis on the most critical race stage -- the stage where
you likely fail to stay on pace and the goal slips away. For most
runners, this occurs in the third quarter of races (see chart), the
time that is usually the No-Go Zone. But with the right mindset, you'll
turn this into your Go Zone and your next races into breakthroughs.
Pre-Race:
In
your mental prep in the hours (and possibly days) leading into the
race, get mentally ready to run fast. The efficacy of this is
demonstrated in the "Carlsbad Phenomenon." The Carlsbad 5000 in
California is the site of multiple world records and untold PRs by
inspired non-elite runners. These records are not because the course is
fast; it is not hard, but it does involve two 90-degree turns and two
180-degree turns, plus two slight inclines. It's the mindset. Everyone
knows the race is going to be fast so they get mentally ready for it.
They expect it to be a fast race, and so it is. Transfer the Carlsbad
Phenomenon to your next race. Go into it expecting it to be fast and it
likely will be.
The Start:
In
the Start Zone, you must be aggressive. You must get out strongly for
the first portion of the race (the first one to three minutes of a 5K,
for example). Your Start Zone pace for most races will be slightly
faster than goal pace but still under control and not too fast. While
you won't win the race or PR here, you will set the tone of the race.
Fast Rhythm Zone:
The
next section of the race is about finding a relaxed but fast rhythm --
that cadence and stride that is quick but relaxed and where you are
smooth and fast. You are simply trying to stay on pace but cover ground
as easily as possible. If you can do this and do it relatively relaxed,
you'll be ready to attack the Go Zone.
The Go Zone:
This
is it! After you pass through the halfway point, you enter the Go Zone.
In this section, significantly increase your intensity and attack the
race. This is vitally important, as the race will be getting harder and
harder. You simply must increase your intensity to keep the pace going.
Know that if you can just push harder through this section of the race
and keep your pace on target, you will achieve your goal.
A good
idea is to not only increase your intensity internally, but also to
focus on something external. If racing in a pack, move up in the group.
If racing in a line of runners, pass someone. If racing alone, pick out
a point up ahead on the road or somewhere on the track and focus on
running harder to that point. Then, pick another point or pass another
person. Do whatever you must to keep the pace going. It's going to hurt
-- breakthroughs always do -- but the suffering will be minimal
compared to the days and sometimes weeks of knowing you didn't give it
your all.
The Get-Time Zone:
Once
through the third quarter of a race, you enter the Get-Time Zone. We
can all sprint at a pace faster than goal pace. The key is that you
must start your push toward the finish line earlier than you normally
do. Don't wait until you see the finish line. You can't score too many
precious seconds in the last 100 meters. But if you start your push to
the line earlier (the last 1 to 2 minutes to go in a 5K or 10K race,
for example), you'll score several seconds that can be the difference
in your performance. It's not easy, of course, but if you can get your
brain to risk it, and your legs to obey, you can Get Time.
It
might take several races before you get the hang of Go Zone racing. But
try it enough and eventually it will become the norm. If your
experience is like that of others who have mastered it, get ready to
re-write your personal record book.
Go Zone : Racing Rules
1) You must be race fit. For that reason, Go Zone tactics work well later in the race season.
2) You must be realistic in your racing goal relative to your training. No wishful thinking or exaggerating what is possible.
3)
You must be willing to straddle the fine line between going too fast
and going perfectly fast. Even "failure" will help you better
understand where that line is.
4) You must be engaged in your races and specifically focus on the task of each zone.
Greg McMillan is a National Champion runner, USATF certified coach, and exercise physiologist.
This article was featured in the April 2009 issue of Running Times Magazine (www.runningtimes.com)
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