A Change of Pace
On December 24th I ran the St. Louis Track Club Frostbite 10 miler in Forest Park. Â This was my third attempt to win my age group. Â I was thrilled that the weather was clear and sunny. Â The race had a strong turnout with 1500 runners.
I decided that this time I would need to change my race strategy to win. Previously, I have prided myself on negative splitting all of my races. Â This is a successful philosophy for long course triathlons but not for short running races. Â My problem in short running races is that the fastest women often drop me in the first kilometer.
Prior to running the race I finishedÂ Alex Hutchinson’s (Sweat Science) book, Which Comes First, Cardio or Weights? In the book, Alex discusses research by Dr. Ross Tucker in South Africa on the 10k. Â Dr. Tucker found that 63 of 64 world records have been set with the first and last kilometers as the fastest ones in the race. Â The findings suggest that you start fast, maintain a steady pace and then finish fast.
My race plan included a fast start, staying strong and finishing fast. Â One other change I made in my race strategy was to back off a hair on the uphills and really focus on spinning my legs quickly on the downhill. Â The result:
Overall, I executed my race strategy very well. Â My heart rate was a bit low due to my training and the cold. Â I finished first in my age group and gained some confidence in how to race the short stuff.
The other difference in my race was Gordo having me complete a series of treadmill quickness workouts. Â For the first time in my life, I actually had to connect the safety clip on the treadmill in case I got shot off the back. Â I think this fast running work really helped train my legs and brain to run fast at the beginning and the end of the race.
Speaking of developing my run, I had my first stair climbing workout of my life today. Â I may be crawling the next couple of days…