Executing a great race strategy

What's the difference between running a race and racing a race? Watching the Great North Run today, I think all would agree that 1st and 2nd in the men's race really did race and there were probably quite a few other races going on within the race but, out of the 55,000 that took part today, the majority probably ran a half marathon, rather than raced a half marathon.

So, what did we see up at the front? A fascinating race, that's for sure. The contenders were three all-time distance running greats: Ethiopians, Kenenisa Bekele and Haile Gebrselassie and our own, Mo Farah. At one point, during the race, it looked as though Bekele had been dropped although his beautifully smooth running style suggested that he wasn't struggling with the pace. By the time they got to the part where the course drops down to the sea front at South Shields he was back with the other two and he chose his moment carefully to move into the lead and put a gap between himself and the others on the steep descent. Bekele is known for his cross country running strength and this boy certainly knows how to descend by keeping his running relaxed and his posture tall. Mo seemed to be leaning back slightly and braking. This may have been in an attempt to save his legs from the hammering that downhill running can inflict but perhaps this was more detrimental than if he had kept the same posture and rhythm that he had been ticking along with for the previous 12 miles.

So, just as it seemed Bekele had been dropped earlier on in the race, it now looked like he had dropped Mo and Haile but the race still had a mile or so to go and the crowd were behind Mo as they made their way along the sea front. Haile did indeed drop off the pace but, in the last 400m, Mo changed gear and, with gritted teeth and a look of sheer determination, he began to chase Bekele down. He almost did it too but he just couldn't get past as Bekele's path drifted in order to keep Mo behind.

During an interview, on the BBC, Bekele was asked what happened to him mid-race when the other two made a gap on him. Rather than saying that he had gone through a bad patch, he said that he dropped back on purpose so that the others would move the pace on. He suggested that, whilst running together, the pace was a little too much on the comfortable side.

So how easy or difficult is it to run a tactical race? Having a change of pace is crucial. In order to drop an oppontent or surge past another runner you need to be able to quicken your pace and, unless it's at the very end of the race, you need to be able to do this without expending so much energy that you pay for it further down the road and have that runner catch you again. Any experienced distance runner knows that pacing and rhythm is key to completing a set distance or running a certain time and the smoother and more consistent that pace and rhythm the easier it is to achieve the goal. "Run your own race" is good advice to anyone trying to beat their own target. If the goal is to beat another runner, however, the pace may need to chop and change and you would be wise to practice this in training before trying it in a race to make sure you know how it feels and are mentally prepared for it.

One consideration that needs addressing is the energy cost. Chances are the primary energy system used for most of your race is the aerobic system and that you tip over into the anaerobic lactate system towards the end of the race but, if you are to put in a surge mid-race, it is likely that your anaerobic lactate system will be called upon and so you need to teach your body to handle this by doing training sessions that take you over your anaerobic threshold. If this session can also help you to prepare mentally then so much the better.

One idea is as follows: On a group run, everyone is given a number and takes their turn in setting the pace and the route. Once the run is underway, runner number 1 decides how long the warming up period should be and then sets off on  the first effort, determining the pace and the route. For example, he/she may run easy for 10 minutes and then put in an effort for 3. The rest of the group have to follow and hang on to the pace without knowing where it is going or for how long. Once that effort is done everyone turns around and runs back to whoever is at the back of the group. Runner number 2 then decides how long the recovery will be before setting off on another effort for the others to follow. It is important that everyone knows how long the run is going to be but not how long the efforts or recoveries will be. The element of surprise will replicate a tactical race with runners chopping and changing the pace and putting in surges. The runners can play to their strengths when it is their turn to take the lead by deciding on a short or long burst and whether to run uphill, downhill or on the flat.

Who knows, with some practice and training you may be game to race your next race rather than just running it!