Posted: February 4, 2005

Science of Sport: "Ask Owen" Weekly Feature

Ask Owen Q and A Index

Visitors are invited to submit training questions for exercise physiologist Owen Anderson, Ph. D. to answer in a weekly column.

Owen currently writes a weekly column for the Runner's Web.

Questions can be emailed to: Ask Owen.

Each week, Owen will pick the most interesting question(s) and publish his answer(s) on the Runner's Web.

Question::

Hi Owen,
I am a 46 year old male. I generally run 34.10 - 34.40 for 10k. 16.30 - 16.45 for 5k. I run on average 55 mpw. Long run 14 to 17 miles. My speedwork can be hit and miss. I do tempo runs, 1000s and 400s but nothing really structured. My problem is that I often get caught by other runners in the last 800 - 1000 metres of races, especially races up to 10k. I am probably very one paced but is there anything I can do to give myself a finishing "kick". In my last race ( a 7k cross country ) I was passed by 10 runners in the last 800 metres. It isnt that I "die" but I just cant seem to pick it up. I would be very grateful for any advice.
Thanks.

Tom Meehan, Sligo, Rep of Ireland

Answer:

Hi Tom,

Thank you very much for your question; it was good to hear from you. You have been doing a really nice job with your running.

I believe that a key part of what has been happening to you can be found in your statement "My speedwork can be hit and miss." Yes, the ability to "kick" at the ends of races is a function of overall fitness, but it is also a function of your maximal running speed and - in effect - the range of speeds into which you can move when you need a burst of power.

Thus, a critical thing for you to do would be to improve your raw power (maximal running velocity). An essential way to do this is to conduct a progressive, properly periodized strength program which begins with general strengthening (using circuit sessions) and proceeds on to running-specific strengthening (utilizing movements which mimic the mechanics of running), hill work, and then explosive drills (again with movements which are similar to running but which emphasize very high rates of force production). Completion of this kind of program will expand both your stride length and stride rate during intense running, which will make you considerably faster and more dangerous at the ends of your races. Naturally, you will want to supplement this strengthening with regular, high-quality, running training - your speed work should not be hit and miss.

Classic "kick-building" workouts should also be helpful. For example, to build your kick for 10-K racing you could utilize a session in which you warm up thoroughly and then knock off 6 X 800 at your current 10-K pace, with 2-minute recoveries. After the last two-minute recovery, hit 2 X 800 at a tempo which is 4 seconds per 400 faster than your 10-K pace, again with a two-minute recovery in between. This will improve your ability to increase your speed in the face of fatigue which has accrued from running at 10-K speed. If the 800s are initially too tough, try 400s instead (4 X 400 at increased pace, with 1-minute recoveries).

Very kindest regards,

Owen Anderson, Ph. D.

www.RRNews.com

About Owen Anderson
Owen Anderson, Ph.D., is the editor and founder of Running Research News and the author of the books Lactate Lift-Off (http://www.rrnews.com) and Great Workouts for Popular Races (http://www.rrnews.com). An exercise physiologist and training expert, Anderson coaches and offers training camps for runners. He's based in Lansing, Michigan. To learn more about Owen and his work, please visit www.rrnews.com

Running Research News is a monthly newsletter which keeps sports-active people up-to-date on the latest information about training, sports nutrition, and sports medicine. RRN publishes practical, timely new material which improves workouts, prevents injuries, and heightens overall fitness.