Distance Running and Racing is dependent upon Training & Psychological factors. David Holt examines the training and psychology of running 10 miles. A humourous essay from his self help coaching book "Running Dialogue".

Kenyan running great Kirui's World record for 10 miles was a wonderful moment in distance racing--though after the prize money was banked, what he has is a personal record -- just like the rest of us who run as fast as we can.


Apart from this link to my Homepage

I'll save the linking to my distance running and training material until the end of this essay. Enjoy.

10 Mile World Record: The Psychology and the Training to Run a Personal Record for 10 miles

OUR WORLD RECORD


The gun is fired. I've stopped wetting myself, and Iím with Kirui as we set off at world record pace:
We all are. No matter which part of the pyramid of running ability
you occupy, youíre as much a part of his world record as he is.
Eight or twenty-eight minutes behind him, we take pride in our
performances. So hereís the clean version of my thoughts.
	As the mile marker approaches, I realize Iím having an out of
skin experience with 5:10 showing on my watch - only 45 seconds
behind the leaders - but Iím working just as hard. Maybe if I did
more 400s in 62 seconds Iíd be able to stay with them; maybe if I
could run one 62 second 400 Iíd at least be closer to them. 
	The second mile slows to a 5:15 suggesting I didnít start exces¨
sively fast, merely a little too fast. Iím surrounded by fellows who
will run this pace for several more miles, and already catching those
who went too hard in the first mile. The lead group is only another
42 seconds up on us, so in a way weíre already closing the gap. 
	Ah, the third mile, weíre really rolling now; same time as the
last, but the leaders repeat also. The eight 5,000 meter races this
year which resulted in a 16 second improvement, have taught my
quads to expect discomfort early, but I donít feel anything
yet...What a difference 15 seconds a mile makes. 
	Iím sat behind a group of five runners, if sitting is an
appropriate expression at eleven miles per hour. 
The leaders are lounging at thirteen mph of course.
	Five seventeenís not unexpected as I wait for my group to
weaken. Twenty times 300 meters with a 100 jog ten days ago
passes through my mind. That and many similar sessions free me of
fear at four miles due to the speed endurance and aerobic capacity
Iíve developed.
	The five by 1500 and eight by 1,000 sessions which I alternate,
naturally cross my mind as we head for half-way in 26:18. The 5:21
gives another 48 seconds to the leaders - but theyíre welcome to it.
My skin, and the skin of many others running at 6, 7 and 8 minute
miles continues fairly sloughing off as we run toward likely personal
records.
	Oh, the race is nearly over, the race is nearly over: get ready to
sprint. Or I could if it was a ten kilometer instead of a ten mile race.
But at least itís not ten k pace...anymore. It was very close to 10 k
pace for a few miles but now we will pay the price. Five twenty six
is not too high a price - three years ago it would have been unheard
of for me to run so fast - yet now it represents a slowing. 
	I donít have a six mile session to help me through this mile, so I
think of all the rest Iíve had this week. The leisurely, flat 12 instead
of a hilly 14 at the weekend; three times a mile instead of the usual
five midweek; and doing only two speed sessions has left the legs
feeling fresh. Itís good to reap the reward of the hardest type of
training: rest.
	I have to share the pace now as the ďgroupĒ is down to two. We
chase some dying runners whose positive splits will make our posi¨
tive splits look positively negative. And the 5:30 mile is the most
positive mile we will do today. 
	Each mile from here Iím thinking about my running form even
more than before. First, extending the ankles and working the
calves to their full contraction. Next, whipping the leg through a
little closer to the buttock to decrease the pendulum drag and in¨
crease cadence. Then picking up the knees just a little more to
devour the ground. And finally, leaning forward a micro percentage
of one degree, to ensure the energy propels me forward, rather than
upwards with more hang-time than Michael Jordan. Long
hang-time is bad for distance running. 
	As we storm towards the eight mile mark, I know weíre in the
personal record make or break section of the race. The third 200 of
the 800 meters is where records are lost; as is the forth thousand of
the 5,000. I cheat: pretending itís only an eight mile race as the legs
begin to scream at me to slow - but instead of surging at seven and
a half, I merely extend the effort into the ninth. Chasing down
fellow competitors also helped us to a 5:23; a mere 44 seconds
slower than the winner. 
	Now itís the penultimate mile.
	Donít gather yourself for a finishing flourish, I say to myself...
give everything now. If you have a sprint at the end, you obviously
didnít run the first nine and half miles hard enough. Picking off
people as we reverse the slowing from earlier, these endorphin
numbed legs carry me through a 5:21 mile--surely weíre gaining on
the leaders at this speed.
	At some stage in the last mile, those who didnít run hard enough
earlier come screaming by. No matter. Iíve run my...my...legs off. I
know Iím slowing just a little, yet Iím still catching a few. With 600
meters to go I try an extended sprint for the finish. My increase in
pace is so devastating, that two of the guys at my side take 10
meters out of me in a hundred...and will be 50 ahead by the finish.
Did they run hard enough in the prior 15,490 meters? 
	Kirui got his world record, many went sub sixty and sub seventy
minutes for the first time, and due in part to a superb 5:25 last mile,
I slashed my PR to 53:23. Positive splits yes; but still a very posi¨
tive race.



Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


5k versus 15k race pace...an essay with tips
To David Holt's Homepage
Diet and Nutrition
Injury Prevention
Injury Treatment
Running Dialogue table of contents
Marathon racing and training...six pages
Half marathon training...first element...mileage and hills for strength
8k or 5 miles...in depth look at long intervals at VO2 max
Hill training and running at VO2 max pace...typically 2 mile to 5k race pace
5k training and racing...the first of five pages for the 5k runner
10k training...mileage and strength and access to four other parts of 10k training
Fartlek...its many uses for distance runners
Running economy...through downhills. Includes pool running and treadmill tips.
Recreational running: 5k racing on low mileage, 15-25 week preparation for race, or public safety fitness test
Bicycle decreases knee injuries while making quads stronger, and elongating the hamstrings
Weight training

Book Ordering Information
E-MAIL ORDER TO DAVID HOLT
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)

Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.
This page is...10 Mile World Record: Psychology and training to Run a Personal Record for 10 miles