For the athletes that I work with our pacing education starts in the training sessions. The majority of my sessions that I prepare are set up in a fashion so the athlete is able to go a bit harder at the end of the session (or series of intervals) compared to the beginning of the session or series of intervals. By setting up the training sessions this way, they preferably manage their energy expenditure by holding back at the outset knowing there are some challenging efforts at the end of the session. As this skill becomes instinct, race day pacing becomes less of a challenge and will hopefully be more automatic. One factor that arises on race day (that is not usually present in training) is extra motivation, emotion, and adrenalin. I have seen many talented athletes ruin the best preparation. Letting emotion and adrenalin get the best of them early in an event, only to be void of any energy when they need it most ... during the last 1/3 of that race!

Once you have learned the pacing skill and managing energy, the next goal is managing emotion, great fitness and adrenalin. Actually this skill is similar to energy management. Patience early then gradually expending your energy in small doses as the day goes. Since it's easier said than done, you need to get out and race to learn how one best deals with it and reacts to it. Doing local races or lower key events is the best way to experience and practice this. Don't save the questions and wondering for your "key" events. Set up your training sessions to ensure pacing success and practice every time you go out to train. Enjoy your early season and train to succeed!

The other topic that has been prevalent this Spring is that of race goals & "predicting" times. I'd like to share an email I sent an athlete recently regarding pacing skills AND setting up time goals or race expectations.

"I think you have to put race times aside ... if we put those numbers and times out there you start chasing them (bad scenario) ... i think it's great to have a "formula" to get a ballpark time but we need to be flexible on race day. This may sound simplistic but:

-Train smart, hard, rest, prepare for all scenario's (mental, nutrition, weather, etc. ... all within the realm of time and health you have available)
-THEN ... race within your parameters that you have trained in and let the race come to you ... the time will evolve from all facets of your preparation and ability to expend energy in small doses throughout the day so you hourglass is empty when you reach the finish line, and not any sooner!

I strongly believe in this ... when you have a bunch more races under your belt, and races you execute perfectly you'll (we'll) have a better idea of your top end and the window of finish times for your event(s)

Keep this note and re-visit it when you start to get ahead of yourself or too anxious. There is a lot of freedom standing at the start line knowing you did everything right, THEN letting the race take care of itself!

Have an enjoyable and successful 2006 season!

Dave Latourette