The "Roads Scholar": Race The Good Race

Hi everyone. After a few teasers, spring has finally arrived up here in Toronto, with temperatures reaching the 60’s (above 15C) most days. Spring means:

1. Running in shorts. Benjamin Franklin must have been referring to runners’ legs when he wrote in Poor Richard’s Almanack:

Beauty, like supreme dominion
Is but supported by opinion

2. Lots of races to either run, volunteer or to show up and cheer

3. My daughter is finished her first year of university and is home for the summer. Peaceful calm reigned throughout the household. Then, a vortex...

This post is a continuation of last week’s “Prime Yourself for Race Day Success”. Implementing these few tips during the race will help you:

1. Avoid some common mistakes that runners make
2. Stay cool, calm and collected during the race
3. Get the most out of your race day experience.

Race Start

Racing etiquette dictates that faster runners start closest to the start line, middle of the pack runners start halfway back and slower runners start near the back. The rationale is that faster runners’ progress won’t be impeded by slower runners.  I’ve never heard of road rage at a road race but I have heard the odd curse hurled at a runner who clearly started way too near the front, woefully out of position and in the way of much faster runners. 

For many middle of the pack runners, it does not really matter if you start further back.  Your actual race time is measured by your chip time, which starts when you cross the start line.  Besides, you’ll get a psychological boost from passing more runners as the race goes on.

During the Race

And they`re off!!  Not quite. You`ll likely find yourself walking in a crowd towards the start line.  In large races, it may take over 20 minutes to cross the start line. Start you stopwatch when you cross the starting line, not at the actual race start.

Decline the adrenaline rush.  Don’t waste huge amounts of energy trying to find daylight (unless you are racing a 5K).  Once you see daylight, accelerate slowly until you reach your target pace.  Stick to your target pace as per your race band. 

Aid Stations

If you plan to take fluids at an aid station, gradually move to that side of the road before you reach the station, so as not to impede other runners.  Make eye contact with a particular volunteer.  Call to them so that that they are prepared for your arrival.   A smooth handoff will ensure that you do not have to come to a sudden full stop and will reduce spillage.

If you plan to skip an aid station, stay in the middle of the road, so that you will not be cut off by other runners slowing down to get a drink. 

Finish Line – The Photo Op

As most photographers use a long zoom lens, your approach to the finish line is shot before you get near the photographer.  Decide in advance how you want this cherished moment to be recorded in the annals of history – will it be a smile? A wave? Arms raised triumphantly? Fist pumping in the air? Perhaps a face reflecting utter concentration? Regardless, assume your desired position and facial expression as soon as you spot the photographer and hold it until you pass him.

Post-Race 

Get in the food line as early as possible.  For an explanation of the rationale, please refer to "Post Run Nutrition Improves Performance."

Many runners find that an ice bath speeds post race recovery.  If you feel pain anywhere, apply ice to the injury or pain site.  For more details on the benefits of ice therapy, please see "Ice is Nice but Heat is Neat?" 

Most importantly, applaud your accomplishment.  Take time to savour the moment.

Happy trails!  

• Currently 3.0/5 Stars.