Dial In the Early Run Miles
by Dave Latourette
We often train it on a weekly basis, and maybe even multiple times during a week, but do we really get it right in training? If we don’t get it right in training, will it magically happen on race day? I’m talking about transition runs and using key training days to work on the skill of pacing the opening few miles of the run during your race correctly.
We hear most people talk about it: “Be patient the first 3, or 6, or 8, miles of the run.” As athletes you’ve probably told others that’s your plan. Then, in reflecting after the race you find that you ran that first segment faster than goal pace, as opposed to slower than goal pace, mainly because “I felt good” and “that pace felt so easy.” If this describes you or if you simply need to keep training yourself to get the opening miles of the run of your long distance race done correctly, try some or all of the following tricks in training and racing.
It isn’t just enough to say you are going to do it on race day. Create scenarios in training and use previous race experiences to make sure you get it right. Three miles conservative in the run of a 70.3 distance and six miles conservative early on in the run of a 140.6 mile distance race can be the difference between happiness and disappointment at the finish. Get it right in training then push play on race day!
Good luck at the races!
Dave Latourette is a full time triathlon coach living in Santa Rosa, California, who works with athletes from newcomer to elite. His top athletes have won USAT Age Group National Championships and raced in World Championship events that include the ITU World Championship and the Ironman World Championship. You can learn more about Dave and follow him at: TrainToEndure.com, his blog, or on twitter @dklatourette