Prepare for a race like you might prepare for an exam when you were in school. Examine the course map to determine where mile markers are along with aid stations, portable toilets and medical support. You may not need the latter, but it's good information to know. And if you are driving to the race, bring the entry blank or print-out from the Internet for directions on where to go. Don't get lost!

"I've done both extremes,  says Chris Pedersen.  "Show and go for mostly the short races and go totally OCD over the marathons.  I plan the pace for every mile depending on the grade of the road, where to drink water and where to drink a sports drink.  Learning the actual course is important too.  Once you reach that dazed state during a race, it is easier than you think, to get lost if the field starts to spread out."

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

Photo: Start of the Waterfront 10 Miler in San Francisco photo by Catherine Cross Ujena Fit Club

by Ujena Fit Club Coach Barry Anderson  The majority of runners would probably tell you that they dislike running up hills in a race. The goal is often just to make it to the top of the hill where they can slow down and recover from their exertion for the next few 100 yards. That negative attitude can be a great asset to your racing strategy—particularly if you add one more element—Race Over the Hill.

When approaching hill running in races, think in terms of running over and past the top of the hill. Your pace up the hill will likely have slowed somewhat from your race pace depending upon the angle of assent. What you should do as you reach the top of the hill is to accelerate back to your race pace, or faster, rapidly for the next 100 yards or more. If the uphill is followed by a slight downgrade you will likely be able to recover from your uphill effort somewhat even at this increased pace.

This strategy will often allow you to pull away from your competitors and even cause them to loose confidence in staying with you through the rest of the race. Start practicing this strategy in your training runs as this rapidly increased pace will seem to be difficult at first and does require a good deal of effort. Once you master this racing technique, you will begin to see hills as an opportunity and just another bump in the road.

Barry Anderson was the women’s track coach for 10 years at Kansas State University. He organized the first women’s Big 8 conference championship, and coached over 30 athletes that earned All-American status.  Barry just started back running last year after a 26 year layoff. He ran competitively from age 13 through college. "My brother Bob got me started running in the early 60's...and he has done it again now that I am 60."

Above photo: The Thompson twins leading the Chinese New Year's 10k in San Francisco.  photo by Catherine Cross Ujena Fit Club

I was a much better hill runner when I was younger...I can still really hold my own racing down a hilll but up a hill is another story...I wonder why it is different now?
Bob Anderson 5/9/12 8:36 pm

Do you incorporate any specific hill training in your workouts?
Barry Anderson 5/10/12 12:40 pm

I would imagine as you get older you start to loose alot of muscle in your legs. going down a hill requires alot less effort on the muscles and puts more strain on the joints and bones. You have been running so long that your bones and joints are used to the impact but no matter what you do you will lose muscle as you get older and will have to work that much harder to keep it.
Steven Richardson 5/11/12 7:45 am

Luckily in age group competition you are running against others who are going through the same thing. I was a good uphill runner but could really turn it on going down hill ( sub-5 pace or faster). Not any longer.
Richard Stiller 5/11/12 8:51 am

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by Ujena Fit Club Coach Barry Anderson  Generally speaking, the shorter the race, the more intense or complete your warm-up should be. In fact, many believe that for marathons, or even half marathons, the first miles of the race can be used to warm-up by starting slower than your projected race pace.

Since the initial pace of 5Ks and 10Ks or shorter race is much faster, a complete warm-up should be used. For most runners, this warm-up would consist of some easy running of a mile or less and, hopefully, some gentle static stretching. Most would also include some quicker strides of 50 to 100 yards at or above their race pace in the last few minutes before the start.

This traditional warm-up routine misses an important element of a thorough preparation to race. If you add some longer, fast paced runs after your initial easy running and stretching, you will be preparing your lungs, heart, and circulatory system to race also. These could be 1 or 2 runs of 200 to 400 yards at or slightly above race pace with a short recovery time between each. Try to do these 20 minutes or so before the race start followed by some easy running and additional stretching.  Add your quick strides right before the race starts and you should be completely ready to race.

 Barry Anderson was the women’s track coach for 10 years at Kansas State University. He organized the first women’s Big 8 conference championship, and coached over 30 athletes that earned All-American status.  Barry just started back running last year after a 26 year layoff. He ran competitively from age 13 through college. "My brother Bob got me started running in the early 60's...and he has done it again now that I am 60."

Above Photo: Honor and Shelley warming up before the recent 2012 Great Race in Los Gotos.  Honor ran 26:40 for four miles at age 57.  The warm-up must have worked.  Photo by Catherine Cross

I saw Steve Scott before the start of the Carlsbad 5000 a couple of years ago. He told me that he had to warm up a lot more since turning 40...I think that day he ran a sub 15 5k!!!
Bob Anderson 5/8/12 12:56 pm

I always did two miles and then strides. Scott was correct. I don't race much anymore but even before a harder workout I run slowly for 25-30 minutes, do strides and then go do the workout,
Richard Stiller 5/8/12 8:46 pm

Before my last race I did 2.25 slow about 45 minutes out then did a few real short strides about 20 minutes out. Was the longest warmup I have done but I also had the best race time since I started back.
Steven Richardson 5/9/12 7:07 am

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by Ujena Fit Club Coach Barry Anderson  Nearly every one has heard the phrase; “The shortest distance between two points is a straight line.”—and that applies to your racing as well. Though not a road race, one of the most talked about distance races in Olympic history was the 5000 meter final in 1972. This was a race that featured, among others; Finland’s Lasse Viren and one of America’s best know distance runners of all time, Steve Prefontaine.

By most estimations, it is believed that Prefontaine ran as much as 40 meters further than Viren during the race by running to the outside of lane one, or in lane 2 or 3, during most of the turns. Viren won the race over Prefontaine (who finished 4th) by 2 seconds—or approximately 10-15 meters. No one will ever know if the extra 40 meters would have made a difference in the outcome of the race as Viren was one of the great distance racers and tacticians of all time—but why give your competitors or the clock an edge.

Though it is not always possible, try to keep to the inside on all turns. For “S” type turns or winding roads keep to the inside of the first turn (point 1) then look ahead to the inside of the second turn (point 2) and run directly to that point in a straight line. It will save you a few yards each time you do and may make a difference of several seconds in your total race time.

 Barry Anderson was the women’s track coach for 10 years at Kansas State University. He was responsible for organizing and hosting the first women’s Big 8 conference championship, and coached over 30 athletes that earned All-American status. These athletes included All-Americans in cross country and in track events from the 880 yard run through the 2 mile. 

Barry also participated in track and cross country as a middle distance and distance runner. This included competitive racing at the AAU club level beginning at age 13 and continued through high school, with five state championship top 5 finishes, and earned two letters in his college career.

I see a lot of runners not doing this. It is a simple thought but a good one. Just think about how many extra yards you would run in a marathon with a lot of turns...
Bob Anderson 5/3/12 10:52 am

Right Bob, and I saw lots of folks at Rock The Parkway just staying in their lanes like the car traffic would do, not finding the tangents--I knew you were not one of them as you sped to the finish the straightest possible. Barry, I try to practice your technique ON THE WAY TO THE RACE, if not too much traffic--is that appropriate?
Bruce Gilbert 5/3/12 2:18 pm

As long as you don't get caught Bruce. As I remember, Ward Parkway is kind of a winding road so this may have been a good tip for that race...even through it is pretty simple. I have also seen it work well in track meets on staggered starts. You are running well—keep it going.
Barry Anderson 5/3/12 6:59 pm

If Pre did as you say I doubt he would have won but he might have nabbed that Bronze he lost is the last few meters. Viren was the better runner that day.
Richard Stiller 5/4/12 8:06 am

I totally agree Richard...the bronze maybe but not the gold or silver. Viren was the best runner and racer on that day and 4 years later. Much faster than people have given him credit for. He could really put the hammer down for a long push to the finish and would consistently run 1:55-1:57 for the last 800...even in the 10k. Think he may have also placed 5th in the 76 Olympic marathon...good range.
Barry Anderson 5/4/12 9:43 am

The timing of this article was so perfect. There were a lot of turns in the Ave of the Giants half marathon on Sunday. Most runners did not follow this advice, I did. I know it helped. My question, how do they measure a certified course?
Bob Anderson 5/7/12 9:48 am

I believe they measure the shortest distance that you could realistically run it without other runners to contend with. So many folks seemed zoned out and are just staying in a particular lane--maybe they think it would be rude to cut across, and it is rude if you are cutting off other runners to do it.
Bruce Gilbert 5/7/12 9:54 am

Pre would have had to shift to the 10k. He might have medalled there but not in the 5k. That turned out to be a kickers race which Viren won. But it was a near thing by his own admission.
Richard Stiller 5/7/12 1:29 pm

From what I understand viren was the master at being precisely at his best fitness for the biggest races. Ahead of his time. And about the ave course, ken young certified it. He rides a calibrated bicycle (with people on radios on either side of the turn) in just the manner that barry described. From the way ken talks every course measurer SHOULD be doing it the same way.
Daniel Huddleston 5/8/12 8:03 pm

I measured courses for the TAC and the Pacific Association and we used a calibrated cycle. It was a burden as far as time was concerned but we knew the courses were accurate. I don't believe Garmins and G-Mapping is as accurate.
Richard Stiller 5/8/12 8:42 pm

Ken Young was a master at making sure the course was spot on...
Bob Anderson 5/8/12 10:45 pm

Only one change to your comment, Bob, "was" should be "is". :) What Ken did for course standardization and record keeping is about on-par with what you did in expanding the knowledge base of running.
Daniel Huddleston 5/9/12 7:36 am

Totally agree...
Bob Anderson 5/9/12 8:32 pm

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In the taper before an important race, especially the marathon, you're not training the muscles, you're resting the muscles. It's a time in your training when rest is usually best. Cutting back on miles is good for your legs, less so for your mind. Running can be addictive, so don't rush around doing silly things when you're supposed to be resting. Relax!

Photo Above:  Chris Mocko must have done it right.  He set a course record and won the Oakland Marathon (2:28:09) by nearly 10 minutes.  Photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

Be cautious about comparing one workout with another, particularly if the workouts are not the same as each other. It might make sense to compare your interval workout of 5 x 800 to your having run 4 x 800 last week or 6 x 800 next week, but it does not make sense to compare that to tempo runs or hill repeats or any other workout. That's like comparing apples and oranges. That is the route to perdition. Our ability to do certain workouts often is affected by what we did the day before or the week before or the three months before. Learn from the numbers, but don't be trapped by them.

Photo Above:  Bob, Bill, Rich and JoAnn on a training run in Los Altos Hills.  Photo by Waitman Gobble Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

If you plan to race with any frequency, you might want to consider purchasing a special pair of shoes that you use only for racing. And if doing a marathon, you probably should wear a (relatively) new pair of shoes rather than that battered old pair of training shoes with 500 miles on them. Usually I can pull shoes right out of the box and not have problems, although I like to do a few workouts in them, including one sorta-long run. In general, I like to have at least 25 miles on a new pair of shoes before I trust them in a race. If you only use the shoes for racing, you probably can keep them for a long time.

Photo Above: Some runners after the Together With Love races Feb 12, 2012.  photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

I believe that eating meat the night before a race has helped my performances. I eat 8 oz of lean meat (or even steak tartare), mash potatoes, streamed broccoli and one glass of red wine the night before my races. I like to eat at least 12 hours before the start. Then that morning I eat half a banana and take one glu pack before the start. If I am racing a half or 10 miles, I will take another glu pack at about six miles. This is working better than eating only pasta the night before, at least for me.

I have run out of fuel in races many times in the past and it seems like by adding the meat I don't run out of fuel.   But don't confuse running out of fuel with running short on training, however. 

A Long Run: Bob Anderson is celebrating 50 years of running and racing by running 50 races in 2012.  If that wouldn't be enough, he added to the challenge.  The total number of miles races must be at least 350 miles and the average pace must be under 7 minutes per mile.  After seven races he is on pace.  A movie is being filmed called A Long Run.  Follow his progress.

Avoid instances during a run where you stop suddenly or restart too fast. This can be a problem in interval training on the track when you go from a fast pace during a repeat to walking or jogging between. Stop or start too rapidly and you may pull something, particularly toward the end of a hard workout. This can be a problem training on the roads too, if you stop too quickly to take a drink of water or start running again too fast after the drink. Slow and start gradually and maybe do 10-15 seconds of stretching between.

Photo Above: Golden Gate Park is a great place to run.  There are probably at least 20 races a year to choose from.  Photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

This is one of my favorite secret workouts. I have never been a big advocate of running mass interval workouts like 12 x 400 or 6 x 800. They wear me down. But if I know a group, like my running club, is doing a workout like this and I want some fast work, what I will do is run every other one. So if the other runners are doing 12 x 400 I might be only running 6 x 400. So 400 fast, 400 jog and so on. When the workout is complete, I am still strong and my next day recovery is much better. If I can, I will stay up with the faster runners on the hard reps and jog in the back during the slow ones. I did this once with one lunch time training group and a fast runner complimented me afterwards on staying up with him on all twelve of the 400's. Of course I couldn't tell him the truth. After all it was a secret workout.

Photo Above: At the seven mile mark of the Kasier SF Half Marathon Feb 5, 2012.  Photo by Catherine Cross Ujena Fit Club.

Rich Stiller is going to be one of the featured runners in the new film "A Long Run."  Director Michael Anderson says, "The focus of this full-length documentary is on Bob Anderson, the founded of Runner's World, who is celebrating 50 years of running but it is also abut runners he knows or well meet along the way." 

I like to boast that if you faithfully follow my training programs, you should not get injured. You should not become overtrained. It's like getting a flu shot: You won't catch a cold next winter. Unfortunately, sometimes even those who train to my drumbeat do get injured. What to do? First, figure out why you got injured. Did you bite off more miles than you could chew? Should you have changed shoes before they hit the 1000-mile mark? Should you have patched in some cross-training and/or stretching and/or strength-training and/or (fill in the blank)? When you do get injured, find out why. Then avoid doing that again

Photo Above: A runner stretching before the start of the DSE Waterfront 5k race recently in SF.  photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

I am still trying to figure out what is going on with my hamstrings. I don't call these issues injuries...I call them situations and I do think there is always a solution to every situation. At least I am still racing...BUT I still do have situations!!! Thanks Hal for your tips...like your advice!!!
Bob Anderson 1/29/12 11:05 pm

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In purchasing shoes at discounted prices either online or in mall stores or even at legitimate running stores, be careful of what you purchase. They may be seconds, shoes that have been returned to the manufacturers and recycled. Sometimes it is only a blemish and sometimes it may be some tiny problem that you can live with given the price. But be careful: Often you get what you pay for. Even in specialty running stores, discounted shoes may be old, meaning they no longer have the same bounce as right after manufacture.

Photo Above: These are not the cheap shoes, it pays to have a few pairs of good quality shoes.  Stretching before the Waterfront 5k held recently in San Francisco.  Photo by Catherine Cross UjENA FIT Club and "A Long Run - the movie"

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

Go get a McDavid neoprine pull on brace for your hamstring and do five sets of 10 hip swings on each leg front to back each day easy..leg straight in the front with flexed foot and break at the knee in the back....as a former ballet dancer I am very flexible but had hamstring issues for years until Bill Sumner got me going on hip swings and they saved my hamstrings...I think the non static gentle stretch combined with adjusting your pelvis into the correct position to run does the trick. Now that we do it with the high school kids it has cut hip/groin/hamsting issues in half. Good luck! Ceci

Photo Above: Ceci racing at the 2009 Carlsbad 5000.  She finished in 18:18.  Photo by Catherine Cross UjENA FIT Club

Ceci Hopp St Geme has been a top level competitor for more than 30 years.  In 1992 and 1996 she qualified for the Olympic Trials in three events.  She is an assistant High School cross-country coach.  Ceci is married with six children.  A UjENA FIT Club Interview is coming soon. 

How many long runs of 20 miles or more is too many? It depends on the individual's fitness level. For a beginner, two may be one too many. The maximum number of 20-milers in my marathon training programs is three, but someone might cycle through three training programs a year, suggesting nine or ten 20-milers a year. For a top runner, I might propose two 20-milers on successive Sundays, then cut back to 12 the third Sunday. Repeat all through the year, then take two or three months away from any long runs much more than 90 minutes.

Photo Above: Close finish at the DSE Waterfront 10 Mile January 22nd in San Francisco photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

I like this advice
Waitman Gobble 1/23/12 9:32 am

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Research suggests that for every day of training lost, you need to spend two days getting your fitness back. Resting a day or two is good; being forced to rest longer than that is bad. It's a fact of running life that we either use it or lose it. You can mitigate some of the loss if you cross-train, doing other fitness activities that don't stress the injury. Aquarunning is probably the best exercise for the most severely injured runners. If the problem is not severe, you may be able to bike or swim or walk or use various machines in a gym. It's not fun to be injured, and it's not fun to struggle back to where we once were if not able to do at least some training. So try not to get injured, but that is easier said than done.

Photo Above: San Francisco Marathon runs across the Golden Gate Bridge photo by Waitman

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

by Rich Stiller

This is one workout that I have been using on and off for years. Run a warmup of 1-2 miles Then run 800-1000 meters at AT pace. This is roughly 20 seconds a mile slower than your 10k race pace. On a heart monitor, this is roughly 85-90% of max. Walk 200 meters Run 4 x 400 meters at mile pace. Walk 200 meters after each 400. Your mile pace is roughly 14 percent of your 10k race time. So 14% of 40 minutes for example is 5:36 or 84 seconds per 400. Run another 800-1000 meters at AT pace Warm down 1-2 miles This workout helps with leg speed while working your anaerobic threshold.

This sounds like a good workout...once I am back 100% I want to try it. Maybe we can do it together at Foothill?
Bob Anderson 1/2/12 6:19 pm

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by Sonny Workman

Runners Calculator, I invented this product. I have been coaching xc/track for 17+ years now and am an avid runner myself. I hated figuring out race goal splits for my athletes and myself! I love to train in a way that the runner will learn to dominate small segments of the eventual race goal distance.

I will do alot of 200m/300m/400m/600m/800m/1000m/1200m and mile repeats for the 5K. When I do these repeats I will run them @ race goal pace and thats when it gets tricky. Now, how many can figure out their 1000m goal pace split without spending literally minutes and a lot of paper? Well, not anymore.

With the Runners Calculator you can figure out any split withing 2-3 seconds! You can even store your race goals by name and event. When you need to know a split, it's there- saved for you! Now thats a secret weapon any runner should have in their arsenal!

What is the size and weight? What kind of batteries does it use?
Bob Anderson 12/6/11 11:06 pm

5x3 inches, 2 AAA batteries.. Internal memory in case batteries go bad.
Sonny Workman 12/7/11 1:37 am

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by Bob Anderson

I know a lot of people are using athletic tape these days. I can hardly run a race where I don't see someone wearing tape. There are several companies that are selling tape made just for athletes. I have been taping for a long time. I have used scotch tape, duct tape and more recently the special Athletic Tape like KT Tape Kinesiology. The main point is that is does work.

I put on a piece of tape on my hamstring the last two days. When I feel a little pulling, I put it on. It gives me support and helps me get through a workout or even a race. I have used tape on my achilles Tendon and calfs too.

Photo: Note the duct tape on my hamstring photo by Addison Fitzgerald UjENA FIT Club

I felt a little tugging right before running the Ujena 10k race recently in Cabo. I did not have any Athletic tap around so I used duct tape. I taped half way around the hamstring and it worked. There are a lot of different ways to tape and a lot of ideas. For sure do not go all the way around the leg. That can cut the blood flow and cause other issues. So, if you have something bothering you give this a try. But be sure to do it before something really goes bad. There is a point when it is too late for this to be effective.

In addition to tape, there are also Hot patches that work.  In addition to the support, these patches also brings heat to the area.  That increaes blood flow and you want that.  Made for people with arthritis but they work for me.

By the way, I would have used the KT tape in Cabo if I had it but I only had Duct Tape available. Anyone else doing any taping?
Bob Anderson 12/6/11 11:04 pm

Since the KT tape won't stick I may try some duct tape. I have a roll in the garage.
Richard Stiller 12/13/11 4:21 pm

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by Ujena Fit Club Coach Barry Anderson  When I first started coaching, many of the distance and middle distance student-athletes I worked with were relatively new to the sport or were moving up from running shorter distances in high school. And, for the most part, they were very eager to work hard and improve their performances.

Early on it became clear that most did not understand the purpose of the various workouts we would do as a part of our year-long training schedule. As a result the expected benefits were not being achieved. For some, interval training runs were too fast and completing the desired number of repetitions was not possible—thus negating the prime purpose of that workout.

For the highest achievers of the group the concept of the purpose being an easy day or recovery day was the most difficult to comprehend. Running an easy 4 miles with an extended stretching session would invariably turn into a 4 mile race instead of one where they could chat and enjoy each other’s company. After implementing a procedure where the purpose of each day’s workout was clearly stated prior to the workout, there were improved race performances and fewer injuries.

You will surely see greater results, and likely greater enjoyment, by simply understanding the why of each day’s run—even if it is just for fun or recovery.

Barry Anderson was the women’s track coach for 10 years at Kansas State University. He organized the first women’s Big 8 conference championship, and coached over 30 athletes that earned All-American status. Barry just started back running last year after a 26 year layoff. He ran competitively from age 13 through college. "My brother Bob got me started running in the early 60's...and he has done it again now that I am 60."

Photo: Amol and Bob doing a training run in Palo Alto recently.  Photo by Michael Anderson

Strength training is good for runners, but what do you do? You could do push-ups or pull-ups, use free weights, or work out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

by Ujena Fit Club Coach Barry Anderson  Runners who are racing 5ks and/or 10ks frequently (2-3 times per month) may want to make sure that some of these races are used as a part of your training program. This is particularly true if there are races on your schedule where you are pointing toward a personal record (PR) or want to defeat one of your top rivals. Sometimes over-racing can lead to injury and/or disappointment if your times do not improve each time you race or fail to reach your race goals.

Go into these “training” races with a different purpose in mind. If you have been having trouble with finishing races strong, start out at a comfortable training run pace and try to accelerate through the end of the race. You may also want to practice surging and floating during your race. During a surge, run at a pace above your race pace for approximately 400-800 meters (or for a certain length of time) then ease into a comfortable training pace (float) for recovery. Repeat this process several times throughout the “training” race. Or, work on running even mile splits at 10-15% slower than you best race times. This can help you further understand the feel of pace.

When you approach races with this purpose in mind, you will not need to taper or sacrifice your training routine. Just consider this run as one of your quality workouts for the week. Sometimes you may even be surprised at the times you run.

Barry Anderson was the women’s track coach for 10 years at Kansas State University. He was responsible for organizing and hosting the first women’s Big 8 conference championship, and coached over 30 athletes that earned All-American status. These athletes included All-Americans in cross country and in track events from the 880 yard run through the 2 mile. 

Barry also participated in track and cross country as a middle distance and distance runner. This included competitive racing at the AAU club level beginning at age 13 and continued through high school, with five state championship top 5 finishes, and earned two letters in his college career.

Above Photo: start of the Ave of the Giants Half Marathon photo by Catherine Cross Ujena Fit Club

As you know, I am racing nearly every weekend this year between 5k and half marathon...it can be tough when you don't hit your goal but you have to shake it off and move to next week. My 5k and 4 mile time in this weekends half was almost as fast as I have been racing those distances...what do you think about that?
Bob Anderson 5/7/12 2:38 pm

Barry, back in the day I used races all the time in place of speed workouts. I called them 95%ers. I would not run them all out but during the race I eould move from tempo to more race-like efforts. I did much better off of these thsn track workouts which tended to tear me up.
Richard Stiller 5/7/12 3:32 pm

If I were running 50 races in a year I would not try to run each one all out. You only have so many really good races in you over a year. I would aim to be fresher for the longer races which are your strength and run the shorter races as Barry described. You'll still be well under your seven pace goal on those.
Richard Stiller 5/7/12 3:35 pm

Richard, we did this also back in the days at K-State. Bob, I don't want to be the cause of you missing your goal but would like to see you try some negative split running and not your "bank it early" style. It will take a different mental approach but, as Richard says, you will still be under your goal. In your next 5k try a first mile at 7:00-7:10 which should seem to be an easy pace based on the splits I have seen. Then pick up your tempo through the last 2 miles gradually with your last mile being the fastest. Don't worry about where you place but you will surprise yourself with how well you will run. Probably will feel better afterward...and recover faster. Your biggest danger in reaching your goal is over-racing. Can lead to injury and/or mental exhaustion. Have some fun on a few of these.
Barry Anderson 5/7/12 6:23 pm

I am having lunch with Bob Thursday. Will discuss but you know Bob. He is all out. But that's what makes him such a force.
Richard Stiller 5/7/12 7:07 pm

Very true...has been that way his entire life. Would love to see him try splits like 7:00/6:40/6:20 plus or minus 5-10 seconds on each. You are a great asset to the Fit Club Richard. Hope we can meet in person some day.
Barry Anderson 5/7/12 7:19 pm

I would like to run splits like this but I do like to bank time early...but I know I don't want to be in the spot I was in when running the Zippy 5k...or even the Great Race...in both cases I needed more of a warm up I think...
Bob Anderson 5/8/12 11:53 am

I think what Barry is saying is that you can't run each race all out.
Richard Stiller 5/8/12 11:57 am

I have run 20 so far all out...I don't know how else to race...and this is what makes my 50 race Challenge more interesting...dealing with injuries, burn-out, stress, etc....certainly keeps it more interesting...race 21 this weekend!!!
Bob Anderson 5/8/12 12:28 pm

Exactly...racing "all out" every week will take a toll both physically and mentally. Physically, you can turn this into a 1-1.5 mile hard run by running a very comfortable pace (for you) the first mile...will also get you warmed up better...the next .5-1mile is a gradual build in tempo...then see what you can do the rest of the way to the finish. Don't set an overall time goal. Of course this is like asking a life time smoker to stop cold turky.
Barry Anderson 5/8/12 12:30 pm

You know yourself best Bob and should do what you feel most comfortable with towards your 50 race goal. With some of the splits I have seen you run (6:30 last mile in the Zippy on a bad day...your words) I think it would be interesting to see if you could go 6:20. You would be passing people like crazy (probably, but know nothing about the race). If you went around 7:00 and 6:40 for the first 2 miles you would still have a good time. No need to fret about it however.
Barry Anderson 5/8/12 1:06 pm

MY thoughts on pacing are the longer the race the more important pacing becomes. In my case with many years of racing experience under my belt the 1st mile of a race is automatically built in. Thats to say my body goes out at what it feels like which usually borders on the edge of sane. Racing every week is totally different as I know from cross-country season when you run something like 12 races week after week. Keeping your head in the game becomes spotty and more attention must be paid to the mind and body. I still try to push as hard as I can this time of year but as I said it's only 12 weeks , not 50 races and 1 year.
Bill Dunn 5/8/12 4:32 pm

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Probably not a secret, but...having heard two recent stories about runners taking bad falls on the trails I suggest wearing some type of hand protection -- i.e. gloves -- on all trail runs. The first woman, who will remain nameless, was heading out on a trail run with her husband. Within 100 feet of the car, which was parked at the trail head (actually, this was a U.S. Forest Service 4WD access road leading to a variety of trails), she took a tumble. Her hand and elbow took the brunt of the fall, and she also twisted her ankle. No gloves. Interestingly enough, this woman is a massage therapist. I spent some time talking to her and said, "Gloves are the word of the day. You rely on your hands for your business, protecting them is a good idea."

The second incident was relayed to me by a friend. This fellow was running a trail race, slipped and fell and sliced a chunk of skin off his palm. He finished the race, but I can tell you he was sore. My suggestion to all trail runners is to wear gloves on the trail. One of my friends wears the cycling type glove which includes some padding on the palm. I personally prefer a full glove. My fingers are important to me as well as the rest of the skin on my hands. I have taken many a fall myself and my glove have often saved me from nettles, burrs, scrapes, cactus points, gravel, etc.

Sometimes I just run in a jog bra and shorts, but I still wear my gloves on the trails. Like our first example, even seemingly flat and non-technical terrain can have an errant rock, or tree root to cause a tumble. I also like wearing gloves because they can act as a tissue for a drippy nose, or protect your hands from swelling with temperature variations (this happens a lot to me). Happy trails!

Nancy Hobbs is one of the key reasons why Trail running has exploded.  Just 20 years ago there were less than 400 events and now there is close to 2000.  Read her Ujena Fit Club Interview.  Nancy will be regularly sharing your advice with us.

I wear cycling gloves on trails.
Richard Stiller 5/1/12 1:03 pm

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Some forms of speedwork are best for improving strength, others, for improving endurance. Some help you with your form; others, with your concentration. Another important consideration is the confidence that comes from training hard in a measured environment. But the one thing certain about speedwork is that it works. Speed can make you a faster runner.

Photo Above: Digging deep at the end of the Juana Run 8k in Palo Alto March 10.  Photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

The harder or further you run the more time the body needs to recover. It's a simple concept but one many of us find difficult to adhere to. When your muscles are sore from a strong workout that is a positive. That's how we improve our fitness and/or get faster at racing. When we fail to provide adequate recovery time before the next hard workout, that is a training negative. Recovery time is training time. When your muscles and tendons are regenerating themselves that is training . Never think of recovery time as down time. You can always do an activity between hard workouts that uses different muscle groups than those that are sore. Or you can take a day off occasionally like I do. It's not a fitness crime.

Photo Above: Start of the Chinese New Year Run 10k/5k held Feb 19 in San Francisco  Photo by Catherine Cross Ujena Fit Club

Bill Dunn has been running races for nearly 35 years logging in over 75,000 miles.   Back in 1983 he ran a 53:34 10 miler and is currently training to go under 70 minutes at age 64.

This is not really a training or racing secret but the message is so good. I was posting my workout from yesterday in my training log. In addition to posting my workout here on line, I also post in my training log. Many times there I go into more details. There was a quote by Ann Landers that caught my attention: "There are really only three types of people: those who make things happen, those who watch things happen and those who ask, what happened." This is so true. It is the same about running and racing. I know I make things happen for me. This is why I think setting goals is so important. The goal can be to start running, or to run a race in two months, or to break 22 minutes for 5k, or whatever. The main thing is to set goals. Then go after them. If by some chance, you don't make your goal. Then move on and set a new one.

Photo: The Anderson and Wall families makes things happen.  Bob Anderson's grandkids ran the 1k 12 and under kids race in Pacific Grove Feb 12, Lisa and Bob ran the 10k and Justin ran the 5k.  Mike ran out to the 1.5 mile to get footage for our doc "A Long Run" and Catherine (taking this photo) covered the starting line.  This was one of four family running trips we do annually and have been doing it for four years.  Photo by Catherine Cross Ujena Fit Club

I received a call from a reporter in Canada, doing an article about running form. How can runners improve their form? I offered him a bunch of bullet points, the first one of which was, if you are a beginner, don't worry about form. Just worry about putting one foot in front of the other for the 1 or 2 or 3 miles you're running on any day. As you condition your body, your form should improve naturally. After runners have been running for a year or two and are looking for improvement, then form might be worth worrying about--except some of the best runners in the world (Emil Zatopek, Alberto Salazar, Paula Radcliffe) had atrocious form.

Photo Above: at the finish line of the Together with Love 10k/5k over the weekend in Pacific Grove, CA Feb 12, 2012 photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

Many individuals start running to lose weight. And this is a good reason. It is no secret that exercise can burn calories. Burn more calories than you consume, and you should begin to lose weight. But that is only if you consume the same amount of calories each day as before you started running. Sometimes, running stimulates the appetite causing runners to eat more than they did before. If running causes you to suddenly gain weight, you need to examine your diet to see how many calories you do consume.

Photo Above: Kasier SF Half Marathon ran through Golden Gate Park Feb 5, 2012.  photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

If running is a struggle, find someone else to run with, someone with whom you can talk. Having a partner will make each mile seem shorter. If you cannot find a convenient running companion, one who runs at a pace near yours, consider joining a class. If you can't easily find a class in your area, ask at your local running store. Many running clubs also sponsor classes for both beginners and experienced runners. They also offer regular group runs. To find a club near you, go to: www.rrca.org

Photo Above: It does help to find a partner when you are just starting out.  But once you get past the starting point, you won't need as much partner to get you out the door.   photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

When we get injured, when we can't run, chaos descends on our world. Fortunately, on the eighth day, God invented cross-training. Maybe we can bike. Or swim. Or work out on various machines that don't stress the injured body part. And sometimes we need an excuse to kick back and rest. The next time you are forced to shift to cross-training mode, look at it not as punishment, but an opportunity to do something completely different. Maintain your motivation until you can run free again.

Photo Above:  Rane Rauschenberg uses cross-training including swimming in his regular routine now.  Check out his UjENA FIT Club interview "I refuse to live a boring life."

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

Sometimes the training goes badly. We don't seem to be running that many more miles or running those miles faster, but we struggle. An easy workout becomes a hard workout. A hard workout becomes an impossibility. This is not uncommon among runners, particularly those of us who train continuously 12 months a year without a break. The Brits have a word for it. They call it, going through a Bad Patch. To get out of that Bad Patch, you need to figure out how you got into it. Training too hard? Or maybe there are stresses at work and at home. And maybe the weather has been rotten, either in winter or summer. Figure out the reason, because if the Bad Patch continues too long, you may dig yourself into a deeper hole.

Photo Above: A runner finishing the Ball Park 5k.  We all want to run faster...the trick is to figure out how.  photo by Catherine Cross Ujena Fit Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

One of my favorite race distances used to be the 30-K, approximately 18.6 miles long. I won the national 30-K championships once. Years later, I set an American masters 30-K record, one that lasted nearly a quarter century mainly because there were so few races at that distance. The nice thing about the 30-K, which you probably already have figured out, is that it stops just before the dreaded and so-called Wall at 20 miles. You get to move off the course just before it really starts to hurt. If I were designing training programs for runners in metric countries, 30-K would be the length of my longest long runs.

Photo Above: It doesn't seem that Michael Wardian ever hits the wall.  His range is between 5k and 135 miles.  But then that's Michael not the average runner.

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

One of the down sides of racing, particularly if you take your races seriously, is that it interferes with your training. Rest a day or two before, run a race shorter than the long run you might otherwise do the same weekend, rest a day or two after and, in many respects you have lost a week's training. You need to possess a high level of fitness to survive such a routine. That's why frequent racers begin to see their performances drop off after a period of too much racing. Still, a certain amount of racing will help you fine-tune your speed. Learn to know how much racing your body will tolerate.

Photo Above: Ballpark 5k in San Francisco photo by Catherine Cross UjENA FIT Club

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

Those who live in hilly areas are blessed. They can train on hilly courses and do hill repeats, both workouts definitely guaranteed to strengthen the quads, essential for finishing marathons strong. But it is also good to have flat routes nearby for fast runs. And if the marathon you are training for is either hilly or flat, you probably want to shade your training in that direction. It's the combination of a lot of disciplines that makes us better runners.

Photo Above: The Kauai Marathon and Half Marathon are considered one of the most beautiful destination races in the world.  More Info

"Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted a half million runners reach the finish line of 26 mile 385 yard races," says Hal Higdon

by Sonny Workman

I usually do these on the track. Start with a 300m slow/easy jog, I try and do this in 2:30, yes, thats slow! Then once I hit the 300m mark, I tag a 100m HARD but CONTROLLED. I do eight of these and every other week I add 1-2 reps until I reach the 22-24 mark in a workout. Benefits: Really works the fast-witch muscles and within a few weeks you'll increase your stride, which results in faster times- which is everyone's goal!

Give them a try someday, I wouldn't recommend doing this workout but once a week, can really cause some havoc on the body, if done correctly you'll probably be sore in the hammie area. Good Luck club members!

By Richard Stiller

My favorite secret workout is one I call "The Truth". Runners often wonder what shape their in especially if they haven't raced in awhile. This requires a runner to have a heart rate monitor and know their true max heart rate and their resting pulse. If you know these two numbers you can use the site below to figure out your 90% of max number.

Read more...

I have thought about getting a heart monitor for some time. Which one works best for you? Good article...
Bob Anderson 12/6/11 11:02 pm

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by Bob Anderson

I started doing this workout several years ago and it worked. The best place to do it is on the track. I think the best distance is the mile but you can vary the distance if you want too. When I was ran 59:17 for 10 miles at age 53 (2001) I was doing this type of workout once a week.

The idea is to run each one mile faster than the one before. I am not sure what you should do if you don't improve your time because that never happened. But I would think it does not count. There is no time limit between each mile. Since you have to run faster, you don't start until you are ready to achieve that goal. But normally it is not more than 3-5 minutes. I also think this helps builds your mental strength too.

One of my best Pace-Up Miles ever was when I did five of them in these times: 5:53, 5:46, 5:38, 5:32, 5:23. I would be ready to race after doing these workouts. However, they are very hard to do on your own and you have to work up to it. I got away from doing my Pace-Up Repeat Miles workout but I want to start again. It has been hard for me to get back into mind set to do these.  However, I know my times would improve.  But there is also the chance of getting injuried too.

You don't have to do five. You can do as few as two.  I would not recommend doing more than six. I noticed that Kim Smith who placed 5th at the New York City Marathon ran six one mile on the track when getting ready. She ran them all right around five minutes. Give the Pace Up Miles workout a try but just start with two. Be sure the second one is faster than the first.

About a month ago I did two one mile on the track. The first was 6:38 and the second 6:19. A week later I ran my best half marathon of the year. I need to get back to these workouts...
Bob Anderson 12/6/11 11:48 pm

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