65 Please mix “Fartlek Training helps you build strength and endurance, learn race pace, and practice race tactics in one workout.” -Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner
66 Tying a knot “I double-tie my shoelaces. It’s hard to untie them afterwards, especially if they get wet, but it’s hard to stop in the middle of a race to tie them. ” -Hal Higdon
67 Observe certain rituals “Once you find an effective warm-up routine, repeat it as regularly as possible.” -Ted Corbitt
68 Warm up, don’t wear out “Before the race, go for a quick jog for at most 15 minutes. Then stretch your hamstrings, quads, calves, and lower back. When you have about 15 minutes left, it’s a good idea to take a few steps. But , Don’t go any further than that. The sooner the better, so you can warm up enough.” -Mark Plaches, 1993 World Championship Marathon Winner
69 Please wear the correct shoes “A feather-light pair of racing flats may help you run a fast 5k, but for most runners, especially for long-distance races, lightweight performance trainers (with better protection and cushioning) ) is a better choice.” – Runner’s World Shoe Experts Bob Wishnier and Paul Carrozza
70 Finish “To improve your kicking power, you need to finish each rep faster than you started. For example, if you’re running 6 x 400 meters on a track, start at a steady, controlled pace, and then finish the last 100 or 400 meters. Subtly switch gears at 200 meters. Meters.” -Dr. Robert Vaughn, Coach and Exercise Physiologist
71 Keep the pace “It’s better to start too slow than to start too fast and run out of oxygen. That’s what 99.9% of runners do. You have to learn pace.” -Bill Bowerman, famous coach at the University of Oregon
72 Don’t avoid drafts “If you slide in behind someone who’s running at a similar pace, yeah, you’re drafting. It’s not illegal. It’s not bad form. In fact, it’s totally smart.” -Priscilla Welch, British former Olympian and 1987 New York City Marathon champion
73 Get out right away “Sometimes I’ll speed up for two minutes and get back to the top. Then I’ll go back to my original pace. Sometimes that’s all I need to get me out of the mental and physical turmoil. Choose a hill stretch and really lengthen your stride.” -Mark Plaches
