SWFTR TRAINING & RACING TIPS  PAGE   

       As a rule, most racing strategies are more likely to be successful if you've also practiced them, although sometimes one gets ideas on the spur of the moment during a race and finds them successful as well.  Such is the case of the "stealth mode" of racing.  This tactic can help one come from behind and catch runners ahead of you flat-footed, so to speak.  When attempting to pass another runner, especially near the end of a race, it's helpful to use the element of surprise.  It is possible, on some surfaces, to pick up your pace while stepping lightly as to avoid making too much noise.  At the same time, your breathing should be controlled to prevent a loud "huff and puff" sound so that when you breeze past your "victim", two things are accomplished:  1) Your victim didn't hear you coming and wasn't ready to match stride with you;  2) Your apparent ease with the pace may discourage the victim from challenging you.
          In addition to the usefulness of passing quietly,  one also needs to be unseen, if possible.  If your victim looks back  though, it is usually a sign of weakening, so that should bolster your confidence.   When the runner ahead of you isn't so doing, the trick is in using shadows  to your advantage.  With the sun to your back, the runner ahead may be able to gauge his lead on you by judging the distance between your shadows.   Stealthy passing can still be undertaken if there is any shade from trees,  buildings, etc.  One of my favorite finishes was in just such a scenario.   I ran in the shadows of some trees while heading due west, went into "stealth  mode' and put on a burst of speed as I passed my victim.  The burst  also provided me with some momentum, and with the finish only a quarter mile  or so away, all I had to do was hold on without running out of gas.   It worked that week, but unfortunately the next week my victim paid me back  on a stretch heading into the sun, so I had no "foreshadowing" of his revenge.

       When racing on a course with turns, curves, etc. take advantage of the shortest path available on the course.  In track racing, this is the equivalent to staying in the inside lane.  In a group, this isn't always possible without sacrificing momentum and momentum is sometimes more valuable than the few feet of distance you'd save.  When running unobstructed however, one should take the shortest path available.  it is important to point out here that this is not cheating.  If the course is properly measured to begin with, as all T.A.C. certified courses ostensibly are, the shortest possible route a runner could take is the route that is measured.  I'm not talking aobut cutting across lawns, parking lots, and the like, but aiming for the straightest path to the next turn while staying on the marked course.  On courses that aren't closed to vehicular traffic, safety takes precedence, so be alert.
        I noticed one year while running the Lake Atwood Ten Miler, the defending women's record holder in the 10 mile event just followed the curve of the road on a section of ess curves and could have saved probably 10 to 15 yards or more per lap if she'd used the "beeline mode" of racing.  Over the course of 8 laps that comes to 80 to 120 yards.  Think how that strategy would have lowered her record.  Her ability was enough to overcome the extra handicap she had given herself and preserve her victory, but I think about how much better her time might have been.  This strategy could improve your PR if you don't already employ it in races.  It may take a little more concentration at first to keep your mind on what path to follow, but after a while, it can become as second nature as raiding your refrigerator.  After all, you're probably familiar with the shortest path to the fridge already. 

       If you happen to run at night, remember to wear brightly colored clothing and always face traffic (night or day).  Avoid streets that aren't well lit, as  potholes, fallen tree branches or loose gravel are harder to negotiate when you don't see them.  It's always a good idea for lady runners to run with a partner for added safety.  Partners also help to make your training more consistent and more fun.  If you run on streets, headphones are not a good idea because they inhibit your ability to hear traffic, dogs, and other potential dangers.  When putting your miles in on the track, if you choose to wear headphones, you should probably stay out of the the first couple of inside lanes.  Runners doing speed workouts will be using those lanes and you might not hear them yell "TRACK!" if you're wearing headphones.  If you're a novice and hear the word "track" yelled from somewhere behind you, hurry away from the inside lanes to avoid getting run over.

 

       If you train or race during the winter, especially during inclement weather, here's a tip you can use to improve your footing.  Grab those not quite worn out running shoes that you threw in the back of the closet when you found that new model on sale and give them a new mission.  First making sure there's plenty of thickness left to the soles, get out your hex driver and a package of sheet metal screws.  Meditate on the sole for a minute, and figure out where you want to get the most traction, but make sure the sole is thick enough in those areas.  Using the sheet metal screws (1/2" would likely suffice), insert the screws into the bottom of the shoes in your chosen pattern until only the heads remain visible.  Notice here that the sole should be at least 1/2" think in those places to prevent sore feet, unless you're some kind of Eastern guru who also walks through fire.  Near the edges seems to be a good location along with some of the ridges of your original tread pattern that haven't completely worn off yet.  The heads of the screws are what supplies your extra grip, much like the studs on snow tires.  For more detailed and informative directions, complete with pictures, visit Matt Carpenter's Screw Shoe Page.

          In 1989 I was planning to do the Pikes Peak Ascent.  I was actually training regularly that summer (for a change), and I entered and ran the first two legs of the KRDO Triple Crown of which the Pikes Peak event was the third and final leg.  I had the motivation and the training, somewhat.  You can't really quite train for the altitude and the mile plus of incline presented by that race while you're training in southwest Kansas.  The week prior to the race I was running well in practice and feeling fine.  Finally, on my last training run a mere two days before the race I must have run a blistering pace.  At least I had a big bad blister to show for it that threatened to deny my quest.  I could walk gingerly on it, but running was almost out of the question, it was right on the ball of my foot and almost as big as a half-dollar.
         I was too stubborn to just give up my goal without  trying something, so I tried to stay off the blister in hopes it would go  away in time.  I took a few first-aid items with me when I headed out  on Friday evening to Colorado Springs.  Saturday morning came and the  blister was still there, and still tender.  I hadn't come all this way  to quit now, so I needed a solution.  I found that I had with me some thick, adhesive moleskin, some petroleum jelly, and some medical tape.  Okay, if McGuyver  can use mundane items to construct flame throwers, bombs, or other imaginative  gimmicks to get out of sticky situations, why couldn't I come up with something from what I had there.  I also had scissors, though not part of a Swiss Army Knife, but they'd have to do.  I didn't have duct tape, but the medical tape might even be more suited for this job.  I wound up cutting a donut shape out of the moleskin, the hole fitting around the blister, and the donut itself would hopefully keep weight off the blister.  I filled the hole of the donut generously with the petroleum jelly, and covered the whole thing with the tape.  Would you believe it worked?!!  That blister didn't bother me all day.  And all thanks to a jelly donut!
 

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