More 5K Fine Tuning Tips

I love running and coaching runners but honestly one of my least favorite things is running short distance races like 5Ks. Why? Because they are painful, don't give you too much room for error and are over in the blink of an eye compared to a marathon. I know it sounds crazy but give me a half marathon or marathon to run any day. Longer races allow you much more opportunities to screw up but make the necessary adjustments along the way to redeem yourself in the end.

But you have to crawl before you walk, walk before you run and run 5Ks before you tackle marathons and half marathons. As a running coach I believe that racing is essential for building better runners. In a previous post I offered up some tips on Getting The Most Out Of Your Next 5K. After running a 5K the weekend after I wrote that post I realized I forgot a few things as I was rewinding how the race played out in my head. So here are a few more tips to help you reach that next PR. And remember, every race is a learning experience. So review your race in your head and set your mind on what you need to do the next time you hit the streets.

More 5K Fine Tuning Tips
Everyone wants to run faster or destroy that old 5K time. Here are a few more tips that may help you get a new PR (personal record) at your next race:

Pull Back The Reigns & Smooth Your Pacing Out
One thing we try to instill in our runners is being very aware of their pacing whether it is a trying run or it really counts on the race course. We don't coach negative splits (running the second half of a training run or race faster than the first). For beginner runners negative splits are a great way to blow up before you hit the finish line. If you can become a human stop watch as a runner and internally know your pace you will go far. Set a pace goal in your mind and try to nail it for miles 1 and 2. If you feel good, somewhat controlled breathing then build pace during mile 3. If your tank still has gas in it gun it at the end and take out a few runners ahead of you.

Did You Go Out Too Fast Or Too Slow The Last Time?
As I mentioned above most people let adrenalin sabotage their running by running way too fast out of the blocks. Take a look at your pacing from the last race, have a realistic goal and try to start with goal pace. If you had a lot left after the last race you may want to go out a little more agressive and see if you can hold it

Adjust For The Weather - It Will Affect Performance Big Time
If the weather is extremely hot, extremely cold or extremely windy don't expect a PR. Your pace may suffer and you have to bring down pacing to adjust or extreme weather will beat you in the end. On hot days which we have more of in Houston runners should make a point of hydrating as soon as they get up out of bed. Also if it is hot take down water at least once. Slower runners who are on the course longer should probably take down water every chance they get. A cup of water poured over your head in hot weather may also be good idea.

Use The 30 Second Countdown When Things Get Rough
I learned this great tip from my run coaching business partner, Duval Ruiz, years ago and it still works like a charm. When the race gets tough and you have to press on break up the race in 30 second chunks but counting in 30 second intervals in your head. Count one one thousand, two one thousand, etc. until you hit 30. Then reset and count out another set of 30. You will be amazed how this will take your mind off the race or the pain you are enduring at the end. This is a great tool to keep moving forward when you would normally slow down or throw in the towel.

Now go out there and bust it! Hope your next race is a personal best.

For Those About To RockDallas Adds Rock n Roll HalfMy Rock n Roll Marathon Memories

Just when you thought the addition of last year's inagural San Antonio Rock n Roll Marathon & Half Marathon was enough to jumpstart your engine here comes Big D with a Rock n Roll race of their own. Competitor Group, organizers of the Rock ‘n’ Roll Marathon Series, and the Dallas White Rock Marathon have announced a multi-year partnership agreement to host an annual spring half marathon. The Rock ‘n’ Roll Dallas Half Marathon is set for Sunday, March 14, 2010 and is expected to draw between 12,000 and 15,000 runners. Click here for the full press release. Registration will soon be accepted on-line for the latest Rock n Roll offering while Houstonians continue to impatiently wait for registration to open on July 17th for our local Houston Marathon & Half Marathon. I love our local race but am kinda jealous that the other two Texas cities beat us to the Rock n Roll punch. If you have ever run a Rock n Roll race you know what a great experience it can be. If you have not run one I highly recommend it. You won't be disappointed.

My Rock n Roll Marathon Memories
I have run two Rock n Roll races. My first was a road trip I put together for a dozen or so friends which landed us at the June 2001 San Diego Rock n Roll Marathon. On September 2, 2001 after I ran the inaugural Virginia Beach Rock n Roll Marathon I was thrilled to have the chance to meet 1972 USA Olympic Gold medalist Frank Shorter. Frank was the last American to win a gold medal in the Olympics during the Munich games with a time of 2:10:30. I had traveled to Virginia Beach with a training partner of mine, Rusty Krause, who worked for Conoco during the 90s when Frank was brought to Houston annually as master of ceremonies for the Houston Conoco Rodeo Run 10K . This connection landed us in front of the swimming pool after our post race buffet talking to Shorter. He had just finished a run on the board walk and was thrilled to be running after completing a successful back surgery. At the time, Mr. Shorter was heavily involved with Elite Racing and shared his vision of a Rock n Roll race in every state in the country. Not a reality yet but with the addition of the new Dallas Rock n Roll Half they are off to a great start with a total of 11 Rock n Roll races in 9 States.

Along with the long distance running scene our conversation turned towards training techniques that Frank used in the 60s and 70s, the recent Kenyan dominance in long distance running and the problem posed by drug doping in pro sports. Frank's shared his passion for helping to create stricter and more standardized drug testing at every level of amatuer, pro and Olympic sports. That was one pool side running chat I will never forget and the once in a lifetime opportunity to meet a running legend. Before he left Frank kindly gave us his back stage laminants to the after race concert with the Counting Crows. We successfully scammed our way backstage, shares some drinks with the top few Kenyan runners (pictured above) and wormed our way to the first few rows of the concert. Rock, running, racing and meeting an Olympic legend made that summer of 2001 one of the best ever! Rock On!

In Flight & KSBJ Announce Contest Winners

Over the past couple of weeks In Flight Running and KSBJ 89.3 FM Houston partnered up and offered 5 complete training packages. Contestants submitted a short essay on why they deserved free training to prepare for a marathon or half marathon. After sorting through tons of entries we narrowed it down to 5 lucky listeners. Congratulations go out to our winners Amber Raley, Courtney LaFon, Eden Rule, Keith Otto and Kelly Crutchfield.

Each winner will recieve a free 35 week group run coaching package from In Flight Running, $100 gift card from Fleet Feet Houston and a moisture transfer running shirt from Brooks shoes.

These gutsy winners now embark on their journey to the finish line (no pressure). For more info on our winners check out the KSBJ Marathon Team Blog. We will be updating you on their progress on the KSBJ Marathon Team Blog and In Flight Running Blog throughout our 2009-10 training season.

Thanks to KSBJ 89.3 Houston Christian Radio, Fleet Feet Houston running stores and Brooks shoes for one great contest and the beginning of another great season of running in Houston.

Get The Most Out Of Your Next 5K Race

Marathon season is upon us with our group marathon coaching program, In Flight Running, kicking off our season last Saturday, May 30th. One thing we really focus on when coaching road racers, half marathoners and marathoners is racing. So much in fact that we almost require our runners to get out and race about once a month gradually racing longer distances as their marathon or half marathon goal race approaches. After all the end result of 35 weeks of training with our group culminates in running the Houston Marathon, Houston Half Marathon or another major fall or winter race. Learn how to race the shorter race distances during your training season and you will perform so much better when it really counts for that big goal race.

Racing Tips To Put Into Play
Below are some racing tips to put into action to get a quicker time and have a much better race experience. Whether your next race will be your 1st or 100th, one thing we have found is that every time you run one you learn something new. Just go out and race and stay loose and see what you can do (no pressure really).

Start Slow ... Build Into Your Pace...Finish Fast
Your 5K pace should be about 10-20% faster pace per mile than your weekly long run pace(assuming you are running your long run slow enough). So instead of running in 1st gear like you do during a long run the race should be run in 3rd-4th gear. For those of you who are not sure what pace you can hold we recommend going out with a comfortable pace for mile 1, build into your target pace for mile 2 and determine at that point if possible you can push yourself during the final 1.1 miles. If you have some fuel left in the tank kick it towards the end.

Anticipate Course Turns
Read the race website, brochure or race packet info so you are familiar with race course turns. Anticipate every turn on the course and position yourself ahead of time in the inside lane in the direction you are turning. This insures that you are not running more course distance than necessary and helps you avoid traffic along turns on the course.

Avoid Running On Crowned Part of the Street
Avoid running on the banked edges of the street as much as possible or risk tripping on street debris or causing tightness or injury to the ankles, hips and calfs. Normally you want to stay in the middle of the course except when you anticipate a turn, then shift over to the side until you make your turn and then return back to the middle of the course. Stay on the flats whenever possible.

Minimize Lateral Movement
The shortest distance between point A and point B is a straight line and this is no different when running a race course. Run in the center of the course in a straight line as much as you can. Don not zig zag around other runners too often or you will waste valuable energy and add net mileage to your race. Save lateral or side to side movements for real important stuff like heading towards porta cans, water stations, course turns or a friend or relative in need of a high five.

Taking Down Water During the Course
Unless you plan on winning the race we recommend that you take some water down before the race and hit at least one water stop during the race. A 5K is a very short distance race at 3.1 miles so most runners will only need water somewhere in the middle of the course. When it is real hot you may find yourself taking down more fluids more often. After the race take down some water and an electrolyte like Gatorade. Many races have a free sports drink available after the race or offer free juices and snack to help you recovery.

Use the 2/1, 3/1, 4/1 or 5/1 Rule If Needed
If you are a beginner runner or go out too fast and are running out of gas in the middle or end of the race use a 2/1, 3/1, 4/1 or 5/1 routine. This is when you run for 2-5 minutes at a time with a 1 minute brisk recovery walk or jog in between sets of running. This will not totally kill your time and allow you to keep moving so you can finish strong and gracefully.

Smile Whenever Possible!
Especially as you approach the finish. Some 5K races will snap photos of you during the race. Even if you feel terrible you can never go wrong with smiling. For you running newbies this racing thing will get easier down the road. Trust me! :<)

Celebrate Every Finish Line Victory
Crossing the finish line of every race is a big deal and a chance to practice your Marathon or Half Marathon victory dance. Think about all of the poor soles who are still sleeping in while you are a sweaty mess running a race at sunrise. Savour your finish line moment every time and thank God for it as many are not physically able to do what you just accomplished.

Hang Around Afterwards & Have Fun!
Many races offer free food, beverages and sometimes beer if you can believe it. So cool off, get something to drink and eat, hang out, get to know your fellow runners and stick around for the awards ceremony.

The Importance of TrainingWith A Run Coaching GroupKSBJ Audio Message From Coach Michael

On March 27th, coach Michael shared the following thoughts with KSBJ listeners on the the importance of training with a running group. If you plan on training for your first marathon or your 10th you dramatically increase your chances of reaching the finish line or running a new personal best if you train with a group that offers great coaching. Registration opens for the Houston Marathon & Half Marathon this Wednesday, April 1st so sign up for the race and then check out the benefits of training with Houston-based In Flight Running this year. You can securely register for our training group on-line. Take your running to new heights with In Flight Running. We are ready to coach you to the finish line!

Inaugural San Antonio Rock n Roll Marathon Unveils Race Course

The San Antonio Marathon & Half Marathon has been a best kept secret and one of our favorites over the past few years. It has been a pretty small race but that will change this year with Elite racing taking the reigns and converting it into one of their Rock n Roll theme races. Elite racing knows how to run a race and we expect huge things from San Antonio this year. So much that we will be recommending to our runners to blow off the Houston 25K marathon warm up race and head to the Alamo City for a nice pre Houston Marathon tune-up. The race course for the 1st running of the San Antonio Rock n Roll Marathon was unveiled this week. Check out the details and a pdf map here. Not sure what fall marathon or half marathon you want to run this fall? Think no more and sign up for San Antonio. A great race is sure to be waiting for you along with all of the Mexican food, cerveza and salsa dancing you can stomach afterwards. View the official race trailer video to the right of the race homepage , close our eyes and you can picture yourself running this race with the aroma of fajitas and cheese enchiladas in the air. Mmmmmm!!!! Torturous yes but only in Tejas. - Coach Michael

Jump Start YourMarathon & Half Marathon Training

Spring break has come and gone and for those who plan on running a marathon or half marathon this fall or winter it is not too early to get things into motion. In Flight Running starts our official group training program on May 31st for fall marathoners (New York, Chicago, DC Marine Corps, Niagara Falls, San Antonio Rock n Roll, Honolulu, Dallas etc.) and on June 28th for the Houston Marathon & Half Marathon. Between now and the start of the marathon training season there are a few things you need to do now to get in the marathon mindset, reduce your risk of injury and start building a solid running base. Here is quick list of things you need to do now:

Pick A Race & Register Today!
Take a look at the race calendar, pick a goal race or races and register! I mean put your money where your mouth and your legs are and plunk down your hard earned cash. Our favorite resource for races is marathonguide.com who lists marathons and half marathon in the US and Internationally in chronological order. Many popular races like Chicago are already reaching capacity. Others like New York and DC Marine Corps use a lottery system to determine who gets in. Registration for The Houston Marathon and Half Marathon opens on April 1st so mark your calendar & register. Houston increased their cap by 1,000 from 17,000 to 18,000 but we are predicting another sell out. Don't get shut out like some of our runners have in the past by waiting until the last minute to sign up.

Join In Flight Running or Another Training Group In Your Area
We would love to have you on board with In Flight this year if you are in the Greater Houston Area. If you are reading this from the other side of the country or the world then find a good group training program in your area. Training with a group is essential for first-timers. Group training gives you professional coaching, built in accountability and comaraderie with others who share your crazy goal of reaching the finish line.

Broadcast Your Goal to Everyone You Know!
If you are a first-timer, tell the whole world that you plan on running a marathon or half marathon. They may think you are crazy but the act of sharing your big goal will set your motivational gears into action.

Start Running Now!
Buy a new pair of running shoes and start running low-mileage, base-building runs of 2-3 miles, 3 to 4 times per week. If you are real rusty start building a base by alternating periods of walking and running until you can stomach running 2-3 miles without stopping. You should be able to comfortably run 3-5 miles continuosly before starting your official training season in May or June.

Build Strength & Power: Lift Weights
Now is the time to build overall strength by lifting weights and strengthening your core body (trunk muscles). Get at least 2, overall body workouts in each week using a 2 set routine of 12-17 reps per set to failure. Allow 2 days of recovery between weight training workouts. Don't make the mistake that most runners make and leave out the leg muscles. Getting your body and legs strong now will help fend off nagging injuries during your training as weekly mileage builds.

Visualize Victory: The Finish Line
Picture yourself crossing the finish line of your big race every day. This moment of glory will come to pass with hard work, perserverance and a hungry heart.

God Speed
Realize that your body was meant to do great things. God has given you an incredible machine to help you achieve greatness in your own life. Train hard...God Speed and we will see you at the finish line!

In Flight Teams Up With KSBJ RadioChallenges Listeners To Train For The Houston Marathon & Half Marathon

In Flight Running is thrilled to announce our new partnership with Christian Radio KSBJ 89.3 FM Houston. Coach Michael & Duval spent an hour on the air last night with on air afternoon personality Liz Jordan discussing running and marathon training. We congratulate Liz for finishing the Austin Half Marathon this past weekend (pic below with newly crowned marathoner, brother David) and have noticed that she has officially caught the "running bug". For those of you who are avid runners and road racers you know that undeniable feeling. She has the look in her eyes that says "what's next?", a marathon perhaps? Liz is on a mission to complete her first marathon and will be training with In Flight to help get her to the promised land, strolling across the finish line of the 2009 Houston Marathon next January 18th. But she doesn't want to go at it alone and is challenging KSBJ listeners and Houstonians to take the plunge and join her by training for the Houston Half Marathon or Marathon. Whether you are a first time half or full marathoner or a seasoned racing veteran, all are welcome to join us and share your training experiences. She has created a KSBJ Houston Marathon Team and and Blog to get things rolling. Coach Michael & Duval will be contributing to the Blog with training tips and joining Liz on air from time to time to give listeners added tips on running, fitness, nutrition and motivation. We hope you sign up with us for great training and run coaching from In Flight to prepare you for the race. If you don't choose us we highly recommend hooking up with another running club or coaching program in Houston. One thing for sure, long distance running is a definitely a team sport. With a big goal like a half marathon or marathon you need good coaching, accountablility, comaraderie and like the Beatles once sang "a little help from your friends". That will make more sense to those of you who join us and amaze yourself down the road when you cross the finish line on 01.18.09. Liz laid down the on air challenge yesterday. The question for you is...are you in?