The Art of Running By Colleen Yorke: pace

"Most people never run far enough on their first wind to find out they've got a second." - William James

In the Navajo language, the word second, as in time, translates to "the one that moves fast". Most runners are joggers. They run the same steady, moderate pace. Even some highly competitive runners jog most of the time. Easy running improves stamina and fitness. Faster running is more taxing, but if it is done in small doses, it helps to break out of the jogging rut - especially when faster running is layered on top of a high volume of easy running.

Some DTLA Runners, 2014.

There are different types of fast running: The first level is referred to as tempo pace. This pace is a slight gear up from jogging pace, we push a little, but remain comfortable. After that, we hit the threshold pace, it is the fastest pace we can go at which we maintain fully in control of our breathing anywhere from thirty to sixty minutes. Faster still gets us to VO2 max pace. This corresponds to the fastest speed interval we can sustain for six to ten minutes straight to exhaustion. The next gear has no conventional name other than speed. It incorporates a range of speeds faster than the VO2 Max pace and slower than a full sprint between 30 to 80 seconds in duration. Finally, the fastest speed we can sustain for no more than 20 seconds is a full sprint. In the DTLA Running Group we have a fun tradition "to sprint like a wind" that last block of our nightly run routes. In the end, we are definitely spent, but we also feel fabulous.

Monthly Half-Marathon, 2014

How fast should we run? There are no magic numbers for our threshold workouts and VO2 max intervals. Pacing calculators such as the one by GregMcMillian can be helpful, but in the end it is all about practice and experience. Alternating our runs, and building in a variation of running requirements (hills, soft paths, narrow alleys) can shake up our monotonous pacing. And, every second of faster running makes a difference.

Last night I jogged and paced for 13.8 miles, part of my monthly tradition of starting and closing with a half-marathon of running every month. Some of you have asked me to map out the route on Runkeeper. The route is varied in hills, both uphill and downhill, soft sand, narrow sidewalks, bridges and three parks. It is great for anyone looking to train for a race, to improve stamina or to just explore the City of Los Angeles in all its peculiarity. I am always looking for new routes to run. If you have a favorite run, please do share!

your threshold workouts, your VO2 max intervals, and so forth.
Read more at http://running.competitor.com/2014/01/training/running-101-how-fast-should-you-run_19877#TLgGXJtGjXwpccLv

While most of us have probably done more than enough research and received hands-on advice from elite runners, the Los Angeles Marathon is less than 3 days away, and some things are worth repeating.

During the Three Days Before the Marathon

Sleep, maintaining a balanced diet, monitoring our hydration
The running shoes are broken in by now, and we have test-run our marathon gear.
Self-pick up the race packet at the Expo this Friday or Saturday with photo ID
Due to limited finish line access, coordinate a spot to meet loved ones post-race
Details, details: Sunblock, hat, sunglasses, chapstick, and we will clip those toenails
Share runner's profile: http://www.supportyourmarathoner.com/Colleen-Yorke/17040

During the Hours Immediately Before the Marathon

Wake up early, allow enough time to get ready and get some breakfast
Check the weather forecast and expected weather conditions
Depart for the race site early, take care of any last minute details
Stay off the feet as much as possible prior to the race
Continue to drink fluids up to 15 minutes before the start of the race
Eat a final snack no more than 30 minutes before the start of the race

Issues to Consider During the Marathon
The Start Line and Corrals
Line up according to the expected pace, and sign up with an experienced pace setter

Pacing
Running the correct pace to our own abilities is crucial in the marathon, especially for the first time marathoner. It is so easy to start the race with all guns ablaze (and believe me, I speak from experience) and then pay dearly for the mistake in the later miles. Yes, there will be some 7,000-8,000 runners ahead of us. So what? In the world of marathoning "putting the fast miles in the bank early in the race" and then holding on in the end most assuredly will lead us to visiting the dreaded "wall". A much better plan is to start out slower than what we hope to average, run the middle miles at our chosen hopefully realistic pace and to pick up the pace (if we can) during the final miles. During the marathon we should monitor how we are feeling and adjust our pace, if necessary. Race time predictor charts are good guides in determining what pace we should theoretically be able to maintain during our 26.2 miler.

Aid Stations
We should not pass up fluid stations on the marathon race course. Staying hydrated is important. Water is usually offered at the first tables with sports beverages served near the end of the stations. At my first race, I spilled more than half of my share because I attempted to drink and run at the same time. Squeezing the top of the cup into a "v" shape allows for a smooth delivery of fluids directly into the mouth.

Supplementing
Many runners take advantage of gel energy supplement products - shots, power gels and GU packs - as these provide an immediate source of carbohydrates. Some runners have told me they keep power bars, orange slices, jelly beans or Skittles in their fanny packs for the needed energy kick.

Staying Loose and Relaxed
Shaking out arms and shoulders throughout the race help avoiding muscle tightness.

To Socialize or Not?
Sometimes we will encounter other runners running our pace, who may wish to engage us in conversation. It is entirely up to each one of us if we wish to stick with them and chat along the way. Many friendships have been started this way, and talking to others is a great way to take our mind off the physical discomfort we may face later in the marathon. When I ran the longest training run of my life, I was grateful for the runners from the DTLA Running Group, who motivated me in completing a 23-miler. On the other hand, talking may rob us of valuable energy that we may need later.

Psychological Issues and Injuries
Undoubtedly psychological issues will arise. 26.2 miles of running is quite a feast. Mental and physical capabilities are put to test. An increase in pain should be taken seriously. No race is worth the risk of hurting ourselves. Some helpful things to keep in mind:

Take time to enjoy the scenery of the course.
Stay positive.
Think about loved ones, who are waiting for you at the finish line.

Issues to Consider Immediately Following the Marathon
Recovery from the demands of the marathon begins right after we cross the finish line. Some helpful take-aways:

Determine if there is a need to visit the medical tent. No problem is too small.
Grab something to drink, but suppress the urge to consume alcoholic beverages.
Pick up something to eat.
Stretch thoroughly
Do not even consider the thought of lying down... keep moving!
Get a post-race massage (if available).
Soak the legs in some cool water within an hour or two of finishing.
Later in the day (3-4 hours after the race), spend a few minutes in a warm whirlpool.
Have a nutritious lunch.
Do not take a nap or lay down too long later in the day (it makes us very sore and nauseous); Instead, keep moving to minimize leg muscle soreness.

The Art of Running By Colleen Yorke

Second Winds: How Fast Should We Run?

Day 3: Count-Down to the Marathon