Running faster

I used to run some road races (mostly 10K runs) every year, but since getting the trail running bug I've almost completely dropped out of the road racing scene.  Two weeks ago though, I laced up my shoes for a nice 8K (5 miler) that I've done several times in the past.  Running conditions were good, I ran hard and ran a well-paced race, and really did the best I could - but my time was slower than I hoped. 

Part of the reason may be running form.  Here is video of Ryan Hall describing his idea of good form

and here is an editor from Runner's World talking about running form.

  

When I'm running fast I do think about Ryan's 'cycling' concept, and the high knees.  But, lots of long slow running seems to bring with it a distinctly different form.  In the name of efficiency, endurance runners often return their feet with a minimum amount of lift, very low to the ground.  Witness trail runners tripping over roots and rocks that are barely there ...

But the big reason is that you get good at doing what you train to do ... and if you train slow, you race slow!  In my recent race, I actually  ran 1 1/2 minutes a mile faster than what I've been running on my long training runs.  Greg McMillan has a calculator that recognizes the relationship of optimum training pace to your current race pace.  http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm When I plug my 8K time into the calculator it shows my "correct" long run time is indeed about 1 and 1/2 minutes per miles slower than my race pace.  My long run training pace was exactly what I needed to run that (slow) race pace.

So where does this leave me?  I started this training cycle with three months of good endurance base building.  I believe I would benefit from continuing in the base phase - I still have quite a few pounds to lose ... but I'm going to shift my focus a bit.  My base phase has had me spending a lot of time on foot each week.  I'm going to try to keep the mileage about the same, but include some faster paced tempo runs.  I'm also picking some training routes that have me running over hills quite a bit, to get ready for the Punxsutawney run.

I've got some long runs coming up on the calendar:
Punxsutawney 50K  - 10 Sep 2011
JFK 50 mile  - 19 Nov 2011