Faster on Race Day Than During Training? Here's Why

If you are a long time regular distance runner, meaning you have had quite a few training blocks, you are probably familiar with that not-so-good feeling of never really hitting your goal pace during training runs. It is on all of the training plans: “Run at goal pace for X miles”. Some long runs call for “run the last 10 miles at goal pace”. To be honest, most runners have a hard time running even half of their long runs anywhere near their goal pace, but then manage to do it on race day THE ENTIRE TIME. The distressing feat trying to accomplish those fast paces in training runs can really mess with a runner’s mind. You may end up feeling like you have to change your goal, if not it is going to be unachievable.

Many factors go into the faster race paces. The body is tapered and rested, fueling has been on point for several days leading up to the race, there are other runners around to compete against, and adrenaline is rushing. It sounds like it makes sense, but how do all of those factors really translate into faster paces? Some of it is physiological and others are mostly mental reactions to racing.

Taper

The point of the taper period, which is usually between one and three weeks long, is to give the body the rest it needs to feel fresh for race day. The months and months of training build up physical and mental stress and loads of fatigue on the legs. Throughout those months, we perform long runs and speed sessions on tired and sore legs, which is probably one reason why hitting paces during training is tough. When you gradually decrease mileage and intensity throughout the taper period, the legs are rested and feel light and strong come race morning. It is true that training hard on tired legs is a good method to build endurance and strength, but it also helps us enjoy how our legs feel at the start line of races—fresh and rested!

Proper Fueling

We are supposed to be properly fueling throughout our entire training program, but it is never really perfect. Our nutrition is one aspect we should definitely be focusing on during race week. Eating enough carbs every day, hydrating well, and timing our meals around our workouts are a few things we get right leading up to the race. The carb loading and proper pre-race fueling truly help us run stronger compared to the training runs where we may not eat enough or maybe eat too much of the wrong things. Mid-race hydration is also another advantage to our faster paces as aid stations are evenly spaced out. During long training runs, most runners plan their hydration around water fountains that they may or may not pass, or skip fueling altogether.

Adrenaline

The body naturally releases this helpful hormone during times of excitement, stress, or fear. Adrenaline is the reason we feel extra energetic when we were just feeling tired. It also heightens our senses, which helps us concentrate on how we feel during the entire race. This spike in energy during racing may also be the reason why we are better able to tolerate pain than when we are training. When our legs feel extremely tight or we are getting that old twinge in the hamstring during a training run, we will most likely stop running or slow our pace to protect our bodies. Many runners will be able to run through these aches and pains and maintain their top speeds during racing. It is not encouraged, though, to run through any new or sharp pains, especially if they are negatively impacting your form.

These reasons combined with the fact that there are several other runners around us working towards similar goals are what push us to our limits. Studies have been conducted on the effects of training and racing in a group, and have shown that performance is positively impacted by this single factor. It makes sense to train in a group to reap these benefits every time we run, but even if you are a solo runner, this addition on race day is a bonus.

Besides having an extra jolt of energy on race day, competition, good nutrition, and rested legs, the months of cumulated training is the top reason we can do what we do on race day. Some runners focus on hitting specific workouts to decide if they can perform at their goal pace on race day, but the reality is that it is not because of those specific workouts. It is all of our training runs—the good and the bad ones together that make us strong and ready for a PR. And all runners will have a time where they just have an “off day” on race morning. And that is okay in the world of running. There is always another race.

Sources

Laura D. Wandner, M.S., Cindy D. Scipio, Ph.D., Adam T. Hirsh, Ph.D., Calia A. Torres, B.S., and Michael E. Robinson, Ph.D., The Perception Of Pain In Others: How Gender, Race, And Age Influence Pain Expectations, Journal, Oct 14, 2019.

Mind + Body Reset: Taking a Break from Racing

Racing season is the most exciting time of the year for runners. As nervous as we get at the start line, we are anxious to sign up for another race just seconds after crossing the finish line. At least that’s what happens to me! I spent the last three years training my butt off to PR at every race I signed up for. I had an incredible start after beginning a serious training program in 2016. I dropped 31 minutes off of my previous PR in the 2017 Miami Marathon and 11 minutes off my Miami Beach Half—both within one year. I was itching for more, so I added miles to my training, switched up my speed work and strengthening program, upped my recovery game, and trained my mind at the same time. I rang in 2018 with another 16 minute drop in my marathon time and 5 more minutes off of my half.

Of course, this success comes with so much sacrifice, but the feeling of reaching goals gets addicting and I just kept wanting more! The issue I did not see coming was that I was about to have a “down” season, which is actually pretty normal in a runner’s world. I used to blame it on my DNF at the 2018 Boston Marathon, where the brutal weather conditions got the best of me and made it a difficult and slow process to get back in shape. Since i was not seeing progress in a short time like I was used to, I ended up hiring a coach, thinking my self-coaching abilities were limited. I trained hard for another PR at the Sydney Marathon (which happened to have the most perfect running weather!), but it just didn’t happen. I was close—two minutes slower than my previous PR, but not good enough for me. The rest of 2018 was miserable—my entire training program was completely different than what I was doing, which I thought was a good thing, but it only got me out of shape and ultimately discouraged me.

Mind Over Body

Disappointed with so many failed attempts at hitting my goals, my mind went into a negative state, and this was when I realized how much the mind can control. I switched courses during this year’s Miami Full Marathon to the half when so many things went wrong from the start, including the fact that my head was not into it this time around. After my short-lived tantrum about my running abilities was over, I realized that getting a coach was not a good idea. It’s true when they say “if it ain’t broke, don’t fix it”. Coaching myself was actually going so well. Why did I feel I needed to change that so badly? It was at this moment I decided to take a break from racing (after I ran the last two Spring races I was signed up for—the Miami Beach half and the Boston Marathon). It was the best decision for me to not set any specific goal for a while and just focus on my weaknesses.

During these last few months I have dedicated my time to coaching my own athletes, which I have grown to love! I also have been focusing on rebuilding the training program I once had that I know gave me the best results. Although the Summer heat has been brutal lately, making me feel like I am getting nowhere, I’m making sure this does not get the best of my mind this time around.

A Learning Process

My intention for this detailed rant is to show how any runner can have a “down” season—this even happens to the elites! I have a passion for inspiring others to stick to their programs no matter how many times you fail. We learn so much from these times..I certainly did! I learned to believe in myself. Now I make sure to evaluate situations and make changes where it’s needed and not touch what’s actually going right. I feel extremely proud of myself for always staying dedicated to my goals and more confident in myself as a coach. If you are considering working with a coach for your upcoming races, don’t hesitate to reach out! If you are doing just fine on your own, do not change a thing!