Finding the proper race pace is a bit like Goldilocks and the Three Bears. Some race paces are too fast, some are too slow, and some are just right. Let me explain.

I often hear runners describe their race strategy as going out as fast as they can for as long as they can. This is the "too fast" kind of pace for most runners. The problem with this approach is that it leads to "positive" splits meaning that the first half of the race is run faster than the second half. Years ago, an article in a running publication examined several long distance American and world records. The author noted that in virtually every case the record setter ran a negative split (second half of race is at a faster pace than the first half) or a dead even pace. This article was consistent with my personal experience in which all my fast races (and all personal bests) were run with a negative split or an even pace. When I went out too fast, the results were disastrous.

While runners think that a fast first mile is money in the bank, they actually have invested in fool's gold. Examine your splits in a 10K race. I would wager a bet that your mile two pace (assuming a neutral course) is closer to your pace for the remaining 4.2 miles than is your pace for the first mile. Why is that? If you run the first mile too fast, excess lactic acid build up will slow down and you will not fully recover. Combine this with the psychological factor of negative thoughts as runners are blowing by you in the middle and end of the race because you have nothing left in your tank--you may slow down even more. This has happened to me on several occasions until I discovered the joy of running negative splits.

A fast first mile is even more destructive in the marathon. Your body starts burning glycogen stores at the pace you start running. However, when you slow down, your body continues to burn glycogen at the faster pace, meaning that your body will run out of glycogen before the end of the marathon, start burning muscle and you will hit the dreaded wall.

If you are trying to run a fast race, you cannot afford to run the first mile too slowly. How many times have you seen someone blow by you at the end of a race? They may look good at the end but chances are they should have been way ahead of you. How many times have you done this yourself? Often this occurs because of a lack of confidence in your ability to run a certain pace or not knowing what that pace is. However, if you had been like Goldilocks and had run the pace that is just right, you would probably have finished minutes ahead

The ideal race pace should be one where your tank is completely empty at the end and you have nothing left when you cross the finish line. This can be done by proper pacing. In the November issue of Washington Running Report, I will suggest some workouts that will help you determine what your pace should be for the 10K distance. I will also provide some race strategies that will help you run a negative split or even pace.

Kirt West is a private coach for motivated adult runners. Questions can be sent to kirtwest@comcast.net.