The final tip in this trio of "Jay's stupid race mistakes" is the one I'm least embarrassed about, yet it's also the one that is always a challenge when you toe the line on race day.

So, the tip? When you think you can't hold the pace your running or you think you can't speed up, your probably wrong. Just past the 2-mile mark in the 5k race I recently ran, I know I decelerated to my slowest pace of the race (though I don't have any data or splits to prove it). How do I know? Because I had the thought, "I don't know if I can hold on to this pace..." running through my head. That's pretty much a guarantee that you're slowing down, and in my case I have no doubt that I slowed down.*

In the days after the race I was reading an interview with Nike elite Matt Tegenkamp where he talked about having to push through the pain in the later stages of a 5k. Good advice, especially when you consider that Mr. Tegenkamp won the U.S. 5,000m Championship this past week in Eugene, Oregon. By no means am I saying that you or I are pushing through the same pain as Matt when we run our 5k races, yet of the three big mistakes that I made in the 5k race, my inability to push through the discomfort is the one that will be there waiting for me again the next time I race. So, if you really want to race faster and run PRs, make sure you're ready to deal with discomfort in the later stages of your next race.

*The one exception may be on the track in a 5k or 10k as there are times when you think you're slowing down and that thought actually keeps you on pace because your reaction is to speed up. The problem is that I'm a long way from that type of fitness and I'll assume many of you are well....but we're working on it!

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

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