Time Saving Racing Tips

In every race, small changes can make a big difference. So we challenged official Two Oceans coach Dave Spence to help us quantify how doing the right thing on race day translates into time saved. As you can imagine it’s by no means an exact science but there is nobody more qualified to talk about the best ways to save time at “Oceans” than Spence. Spence has been the official Oceans coach for seven years and besides his Oceans experience has coached everyone from sprinters to world-class marathoners. Spence gives advice that, although designed for the Two Oceans half marathon and ultra, can be applied to just about any race you run.
Start your watches now…

Before The Gun
You pre-race goal should be to arrive at the starting line relaxed and ready to run.
The day before the marathon is “rubber room time”. Put your feet somewhere you can’t hurt yourself. The night before, lay out everything you’ll need come race-day on an extra bed or the floor.
Dave’s Time Saver Prediction:
56km: 10 mins
21.1km: 4 mins

Avoiding the Port-a-loo
Some runners never experience diarrhea during a race. Others report significant discomfort, frequent pitstops and are occasionally unable to complete a training run or a race. Here are some tips to help you reduce or eliminate diarrhea:
• Figure out what your problem foods are and avoid them on the morning of your race.
• Try the same thing on the night before your long run or race.
• Greasy pizza or high fibre salads are often the culprit.
• If you enjoy pasta the night before, experiment with lean meat sauce instead of greasy meat sauce or even plain vegetarian marinara sauce.
• Eat white bread or white pasta, in other words, no foods that are high in fibre.
• Don’t drink alcohol for 24 to 48 hours before a long race.
• On the morning of your long race try the BRAT diet: Bananas, Rice, Apple juice and Tea (herbal).
• You can also try an over-the-counter diarrhea remedy, such as Immodium. You might also try generic equivalent such as (loperamide hcl, 2mg).
Dave’s Time Saver Prediction:
56km: 13 mins
21.1km: 6 mins

Pacing Strategy
I advocate the run/walk system. Run for nine minutes and walk for one right from the beginning and you’ll find that nearer the end you’ll be passing some of the runners who earlier called you names.Watch out for the green-number brigade. They know good pacing and they know the route.
Dave’s Time Saver Prediction:
56km: 10 mins
21.1km: 4 mins

Navigating Water Stops
As long as you’re not thirsty, go ahead and skip the first water table. Rather pick up fluids at the second or third water stop. When approaching the tables gradually pull alongside them on one side of the road and slow down as you enter the point.
Dave’s Time Saver Prediction:
56km: 6 mins
21.1km: 2min 30sec

The Group Dynamic
Small buses of four or five runners are fine. But make sure you’re not pulled along too fast.
Dave’s Time Saver Prediction:
56km: 9 mins
21.1km: 4 mins

Course Tactics
The course is measured on the shortest route so run the shortest route.
Dave’s Time Saver Prediction:
56km: 4 mins
21.1km: 1min 30sec

Avoid the Camber
There are pronounced cambers for long stretches of both the ultra and 21-K races—the road is humped in the middle and slopes down to the sides. Running on a slanted surface can alter your natural running style and therefore increase your risk of injury.
Avoid this by running on the middle, flat part of the road.
Dave’s Time Saver Prediction:
56km: 6min 30sec
21.1km: 3 mins

Shoes
You don’t want to lose time with new shoes or old shoes with new inners. You must have done 100km, plus at least one long run in the shoes you plan to race in.
Dave’s Time Saver Prediction:
56km: 6 mins
21.1km: 2 mins

Use Protection
A groin shave or a nipple burn can play on your mind and cost precious time. Use Vaseline Intensive Care or BodyGlide. Men, tape your nipples with Micropore from the pharmacy. The same goes for hotspots in your shoes from blisters – tape that with Micropore. Wear clothes that are light and comfortable and that you’re familiar with.
Dave’s Time Saver Prediction:
56km: 7min 30sec
21.1km: 3 mins

Crowd Support
Seeing family and friends can give you renewed energy and save you some time. Enjoy the support but don’t show off.
Dave’s Time Saver Prediction:
56km: 4 mins
21.1km: 1min 30sec

For the full article by Allister Arendse, read the April 2009 issue of Runner’s World.