ROCK ‘N’ ROLL SPECIAL ADDITION
Race Pacing and Strategy
The Rock ‘n’ Roll is almost here. You have put in tremendous effort and enthusiasm to get ready for this event. The anticipation, the excitement, the color, the activity. Everything about a racing event tends to get you keyed up, and it should. Feed off the energy of your surroundings, and let your adrenaline do its work. But do keep yourself under control. The excitement of the starting line is a powerful mental tool, but it can also undermine your race if you let yourself go out too fast.
Early Pacing
No matter what hold yourself back in the early stages of the race. After all you’re training, you are strong and powerful, and doubtless you are aching to push yourself. You'll get your chance, but save it for the end of the race when you'll need it. At the beginning, just concentrate on settling into a pace no faster than what you plan to be the average pace for the race overall. If you are running the first few miles may feel ridiculously slow; think of them as warm-up miles and conserve your strength for the final stretch.
There will be 15,000 athletes in this race. You will probably spend the first few minutes caught in the crowds. There's not much sense in fighting them; zigzagging wildly through the throng will wear you out and could knock someone over (including yourself). Just flow with the crowd until you gradually get more space. Try to use a shuffling gait to keep your feet low and avoid tripping in the close conditions. As space opens up, ease into your familiar pace and stride.
Take it up a Notch
Try to keep your pace steady. Throwing in bursts of speed is not a great idea, (unless your strategy is intervals) especially for the inexperienced racer. Adjust your pace and effort to the split times you hear or read along the course if your strategy has been using split times.
Don't panic if split times show that you're off pace. Make a gradual, easy adjustment. But if you feel really lousy, and you just don't think you can keep up the pace you had hoped for, don't push it. Avoid injury and take the pace down.
Along the way be sure to take advantage of the water and accelerade stations to refill your bottles or to drink to avoid dehydration. Make sure to use your fuel to replenish your energy resources.
Stay Focused
Unlike your training runs/walks, when much of the joy of the outing is about letting your mind wander in a kind of creative romp and socializing, this event will required a bit more discipline and focus. You should monitoring your pace and checking your body over for warning signs or even reservoirs of available energy. Pay attention to your breathing, the weather, the terrain, and the runners around you. BUT MAKE SURE YOU HAVE FUN.
Home Stretch
As you approach the last leg of the race, gauge how much extra energy you have left for the final push. If you feel strong, you might pour it out for a last burst of speed and kick the final half mile. However, depending on your conditioning, that distance might be anywhere from half a mile to two miles. As you approach the finish line and look down Park Avenue at the crowds, it’s time for the kick. See what you have left to give, and push to the finish.
When you cross that finish line throw your arms up in victory. You have come a long way baby and you deserve.
Congratulation I am so proud of each of you.
Weather Forecast for Sunday, October 14, 2007
Mostly sunny
Morning patchy fog
High: Lower 60s to Mid 70s
Low 45
Southwest Winds: 5-10 mph
Since the morning may be a little cool, I recommend you layer and dress warmly. But be prepared to remove your layers before the race. Reminder: The R ‘n’ R has a Gear Check Area where you can store items but you will need to use your R ‘n’ R Goody Bag to store items. Red Power Divas booth cannot store your items.
Diva Rock
Sharon
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