Road racing for serious runners - download pdf or read online

By Pete Pfitzinger; Scott Douglas

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You'll therefore by able to start your finishing kick earlier.  Runners competing in shorter events will need to put a greater emphasis on speed workouts. Improving Leg Speed Within the limits imposed by your muscle fibers, you can improve your speed by increasing strength and flexibility and by doing workouts that help you realize the full potential of your leg turnover.  Running on the flat will then seem easier because your muscles have learned to turn over that much faster.  And for cross­country runners and road racers, hill running simulates a part of competition that often determines who wins the race.

That way you'll stay mentally fresh, you'll give your body time to rebuild, and you'll avoid overtraining.  What happens inside your muscles during those hours­long treks that make them so beneficial?  Fat Page 48 uses oxygen less efficiently than carbohydrate, so when you run low on carbohydrate you have to slow down.  The faster you run, the more glycogen you burn, so running your long runs at a brisk pace is a more effective way to deplete your glycogen stores (and thereby provide the stimulus for those stores to increase) than running them slowly.

Improving Leg Speed Within the limits imposed by your muscle fibers, you can improve your speed by increasing strength and flexibility and by doing workouts that help you realize the full potential of your leg turnover.  Running on the flat will then seem easier because your muscles have learned to turn over that much faster.  And for cross­country runners and road racers, hill running simulates a part of competition that often determines who wins the race.  It's not necessary to monitor your heart rate for this type of workout because your accelerations are short enough that your heart rate is still increasing when you slow to a jog.

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