Lowering race times using the Go Zone Racing system

June 3, 4:56 PMHouston Running Fitness ExaminerKelly Smith

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Greg McMillan recently wrote about the Go Zone Racing system in Running Times magazine. This is essentially a race strategy that segments a race into five distinct parts. The system demands a high level of physical conditioning in order to deliver the benefits, so some form of speedwork should be done each week. The strategy is also psychological.

The five zones are pre-race, the start, the fast rhythm, the go, and finally the get-time zone. All but the pre-race occur after the starting gun goes off and feet are flying. This first segment zone is completely mental. In the days and hours leading up to race day, during all the focused workouts planned out to peak on a specific weekend, the runner must become convinced of success.

At the risk of sounding too new-age and mystical, things like affirmations do work wonders, especially during an interval workout or during a long run when the runner gets in to the groove and is just flowing. The brain is very receptive while the endorphins are flowing. Another very helpful method is to listen to motivational MP3 recordings developed specifically for running performance.

The start zone

This is where some runners make one out of two mistakes. The first is going out too fast and burning out before the end of the race. The second is starting too far back in the pack and getting penned in.

Instead, the system says to go out just a bit faster than the goal pace but maintain control. Don't begin an emotional race. It's a good idea to go for a short warm-up run before the race starts. This will make the transition from normal breathing to race breathing easier.

The fast rhythm zone

This zone begins at a quarter of the way into the event (0.77 mile/5K, 1.55 miles/10K). Here is the place to focus on mechanics. Find a relaxed pace with a clean and fast turnover. The pack is more thinned out at this point so the prospect of being tripped up by some running neophyte is greatly minimized, and offers plenty of room to stretch out.

The go zone

It kicks in at the halfway point (1.55 miles/5K, 3.1 miles/10K) and so should you. Why is the system named for this zone? This is where the racer should pour gas on the fire and step up the intensity of the attack.

Be masterful and take control. It will be painful if done right. Pass others aggressively and accept a mental pat on the back or high five every time. Inner motivation is what it's all about here.

The get-time zone

Control destiny at mile 2.32 for the 5K or 4.65 for the 10K. Put the hammer down and go into the finish sprint now. Hang out at almost any weekend race and notice that almost everybody begins the sprint during the final .1 mile. This is too late to do anything more than pass one or two like-minded runners or impress that special spectator with this obviously herculean effort. A lot of pain with no substantive gain.

So train right, eat healthy, stretch daily, and focus, focus, focus. To be notified when new articles are posted, contact admin@ksmithwriter.com. Opinions welcome and encouraged.