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Why do I
run better in training than in races?
One of my
online clients recently contacted me frustrated by the fact he
runs much better in training than in races. All of his
performances in training (including a 10min 30sec 3k) indicate a
Sub 40min 10k is possible however ten consecutive 4min k’s is a
feat which is becoming more of an indestructible blockade than a barrier
to be broken.
I have
found that over-training and a high level of anxiety leading
into an event are generally the two things which prevent runners
from achieving a performance which ‘should’ take place.
Over
training:
I had the pleasure of running with Olympic and World Champions
as well as World record holders. The common trait I found with
all of these individuals was that training was black and white.
They either ran fast or they ran slow, there was no grey. There
were no 50min – 2hr runs that were run at 76.33% of max HR.
I almost
tripped myself up a few times due to running so slow with
certain legends. Being the clown I often was, I was known to
stop running and break out into a race walk just to make these
runners aware of how slow they were traveling.
The
principal of this type of training comes from the importance of
recovering from uptempo sessions. Running fast on your fast days
and chilling on all of the remaining runs is something I
constantly instill in the runners I am involved with. This is a
principal that has allowed our own
Craig Mottram to currently be
one of the greatest distance runners in the World.
One of my
training partners had met Rob de Castella before I knew him and
I asked my friend what the great man had to say. “Run hard on
your fast days and easy on your easy days” were Rob’s main
comments and later in my career when I trained with Deek I found
out first hand that this was the policy he followed.
You need
to extend yourself in training in order to improve your motor
and you also need to take it easy. Running faster than ever
before over a certain distance will place a runner through a
certain amount of discomfort however starting the event fatigued
from over training will not allow the level of discomfort to be
maintained.
Anxiety:
You need to be pumped and locked into what you wish to achieve
however there is a fine line between what is beneficial to your
performance and what is detrimental.
When it
comes to a monthly 3k Time Trial or a race there is little to
worry about if you have prepared well. Achieving your goal is
the execution of all of the training you have done.
Thoughts
such as what if I don’t succeed and/or facing your running
buddies as a failure can literally leave a runner feeling sick
in the stomach.
Thoughts
immediately before your event should be consumed by the fact you
will be tunnel visioned once the event has started and that you
will be focused and committed to the realistic pace you have
been preparing to maintain.
Once your
event has started and you commit 100% there is no room to
entertain thoughts of failure. You are on a mission to make the
most of the opportunity and filled with desire to walk away with
that unique feeling achieving a goal brings.
It is only
people who are involved in sports such as running who understand
the place you can go to when you go for it 100%. It’s a place
where we feel like we are truly living. Running being one of the
most natural of sports makes ‘our’ place a great deal more
special. If you train smart and approach your event filled with
confidence you will be giving yourself the best chance to
experience such a feeling.
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