"FACE
SOFT"
Individuals involved in distance running can be generalized into
two categories. Runners with time orientated goals and runners
who are not very concerned with how long it takes to complete a
distance. I have a close friend who belongs to the latter group
and has managed to complete the past two Gold Coast Marathons in
around 4hrs 30min with little (or no) running training or
preparation. For this individual finishing was the one and only
goal.
I respect both
groups, however I work mainly with individuals
who are driven by achieving PB'S, running as fast as they
possibly can. The following relates to the time driven
individuals.
"You
need to run faster than your goal race pace"
To improve on your past performances you need to run faster than
your goal race pace at least twice a week. Pat Farmer (hat's off
to you mate) ran around Australia at a slow pace. If Pat had run
a 5K Time Trail before he set off and ran a 5K Time Trial on
completion, I doubt if there would have been any improvement,
possibly even slower.
Running fast, pushing yourself, requires skill and is not
something you achieve overnight. Running fast is almost like
entering a spiritual realm where nothing else exists. The
majority of speed work that I set for my clients lasts for no
more than 15 min with a 15-20 min warm up and cool down either
side.
15 min of intense running may not seem like a great length of
time however I can assure you that when performed correctly you
almost feel like you are about to come face to face with your
maker.
Being as relaxed as you can......
Being as
relaxed as you can whilst attempting to run fast may
appear, on the surface, to be a contradiction in terms, however,
if you seek confirmation just check out all of the top distance
runners and their facial composure. Baldini who won the Marathon
in Athens is a good example. The guy's HR would have been
through the roof yet he made it look easy. The more relaxed you
are the more you can tap in.
I recently heard an expression a yoga teacher uses when students
are instructed to tie their legs in knots and anchor them behind
their heads. "FACE SOFT" is the attitude the teacher asks the
students to adopt.
Running is no different. The next time you run fast attempt to
keep your facial composure as relaxed as possible. 'FACE SOFT'.
Running fast is also a matter of being true to yourself. More on
this next week.
Cheers
Pat Carroll
www.patcarrollonline.com
Online Running Coach
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