Ditch the GPS/watch

Runners have to know pace by feeling eventually if you want to be successful. Knowing if the pace is too fast or slow without the aid of a watch or GPS is as important as getting into the habit of negative splitting races.  This runner trait is feeling pace is needed early on in a race--say that first 1/2 mile....when possibly your GPS is messing up or you are not quite yet to a race mile marker or where a race course has mile markers that are off and not accurate.  There comes a point where you can be a better runner without the outside aid of some kind of watch, and a good way to practice this habit is to run at least one easy day run a week without a watch/GPS and every other week one road tempo/pace type workout without a watch. Just go by feeling.

For your no watch/GPS days you will most likely be running one of your own courses that you have already measured so even if it is a workout just get your finish time back at the start with a watch you started as you began your run.  I have done this several times on say a 10 mile negative split workout day run. Go by feel the entire way, dropping pace, controlling effort, and just listening to the legs on how hard to push.  Try this no watch test you will be a better runner for it.  Plus on the easy days you will not be tempted to run too fast if your legs feel like garbage because you are used to sticking to a certain pace.

One last workout before your key 5k/10k/ or 1/2 marathon. What would it be?

There are many factors both positive and not so great that have to be factored into what you do for your last key workout before your peak 5k, 10k, or 1/2 marathon. How many runners actually take the time to weigh the factors of workout volume, pace, rest, workout environment, workout surface (roads/track), and what you have done before & after the workout in terms of mileage and recovery?  What about the history of the workout a runner is doing before that key race?  For example has this workout worked in the past, have you recovered from the effort, and have you taken away the confidence you needed to run your peak race well 9-10 days later?   Sometimes the last key workout turns into a nightmare and then what?

The next time you are setting up your last key workout before a race write the workout down and let it sit for a day or two so you can think about it.  Come back to the workout and go down the list of positives that will make the last key workout the best you can roll with preparing you for the final race.  If there are any "X" factors or questions on the workout you should not even begin the workout - fix those concerns before you begin. An example of an X factor is an uncertain outcome.......can I even complete the workout at the goal times?  Or does the workout volume make sense for the race distance I am running?  Or what if the weather does not cooperate on the day you want to roll the workout, do you have a backup plan?  If you want to run fast you have to plan, these workouts don't just happen with luck.

A Simple Suggestion

If you look like this picture when you start your first mile of your daily training runs there is a problem!  With everyone always fighting to get in their runs around busy lives, there are certain daily running habits that can help maximize your training and keep you healthy. A simple suggestion on your everyday runs is to use your first mile as an ease into the run mile/a warmup. That suggestion sounds so simple but many times runners are going from their desk, car, or getting up in the morning and jumping right into the run.  Those pre-run settings are asking for injury trouble. It does not matter if you run your first mile in 10,9,8, or 7 minute mile pace, you always see that the 2nd mile is faster without any more effort. Plus that slower start is solid practice of negative splitting your runs, workouts, and eventually races. Try it.