Running a PR at Pike's Peek
MCRRC's big race, Pike's Peek 10K, represents a terrific opportunity for many runners to achieve a 10K Personal Record (PR). This article will suggest ways to help you get that long-sought PR.
An important thing to consider is your race strategy. Many runners operate under the illusion that they should run as fast as they can for the first mile and then try to hold on for the rest of the race. Well, this is a sure way not to run a PR! There are two sensible strategies for trying to run a PR. One strategy is to try to run absolutely even splits, which is possible on a course like Pike's Peek. For instance, if your goal is 43:30 for the 10K (7:00/mile), then you would go out and run 7:00 minute miles for each mile of the race. The second strategy is to run a negative split, so that the second half of the race is slightly faster than the first. For example, you might run a 7:05 pace for miles 1 and 2, a 7:00 pace for miles 3 and 4, and finish the race with two 6:55 miles.
In developing your strategy, you clearly need to have a good idea of what your race pace is. If you train with a heart monitor, you can take your anaerobic threshold pace, which would be 80-85 percent of your Maximum Heart Rate (MHR), and reasonably expect to run your 10K at a pace that is 10-15 seconds per mile faster. Once you determine your target race pace, you need to do the proper training prior to the race. My January 1998 Rundown article contains some ideas of workouts to run in preparation for Pike's Peek. You should do some workouts at race pace to see what it feels like to run at that pace. For instance, you might want to run a ladder of 1600-2000-2400-2000-1600 meters at your target race pace in early April. (Warning: this is a tough workout and should probably be run under the supervision of a coach.) If you can do that workout at your target race pace, chances are that you can run the 10K race at that pace.
It is very important to be properly warmed up before the race begins. This means getting to the race well in advance of the starting time. This also ensures that you will have plenty of time to use the portajohns before warming up. Then you will want to go out and run at least one mile at 60-65 percent of your MHR. Do a series of 8-10 strideouts just before the race begins so that you are hot and sweaty when the starting pistol is fired. Don't warm up too early because you will tighten up if you have to stand around waiting for the race to begin.
If you try to run the first mile hard without properly warming up, not only will you risk an injury, but you also will have trouble running a fast first mile because your body will be using that first mile to warm up. If you are warmed up, you may have to make a conscious effort to go out slow; otherwise, adrenaline will take over and permit you to run a fast first mile, but then you will slow down appreciably. I recommend that my runners keep their heart rate below 85 percent of MHR for the first mile. At the same time, you have to be careful not to go out too slowly because if you do, you will not be able to make up the lost time.
I wish each MCRRC member running Pike's Peek the best of luck, and I hope that you will be among the many who will have smiling faces as the result of running a PR.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
