Run-Down Forums

[mjsbossman]

Dan, is doing speed work really that important? Recently I read an article that said doing speed work, such as 10x100m or acceleration drills stc. are all necesarry in all phases of training. Over the summer, and up until a few weeks ago, I never did any speedwork. Seriously, do you think that could be a reason why I am not the fastest on my team? When we do distance runs, we often run fast as we can on the way back, and I kick their buts, and on the interval sessions, I run the same pace as them. But 3 of the guys on my team play soccer, and they all beat me in the races. Could it be speed that helps? Soccer players do alot of sprints, right?

I am going to start doing 8-10x100m 3 days a week, I don't think my fast twich muscles are developed.

Also, Dan, would you reccomend creatine for a XC runner?

[Dan]

I believe 100% that speed is necessary for any distance, just more so for some than others. My view is that the objective of racing is not to see who can run a certain pace the longest, rather who can run the specified distance the fastest. You see very few time-based events (i.e. 24 hour races), yet that's precisely the mentality most people train with.

Of course, the endurance component is just as vital as the speed component, so the two must be developed in the appropriate balance for each discipline.

I think 10x100m strides is overkill. 4 is sufficient after most workouts, with 6-8 being the upper end. If that doesn't feel like enough, run them faster.

I definitely do not recommend creatine for cross country runners. You can develop plenty of speed/strength for distance running without it, and no distance runner needs to be carrying an extra 10 pounds around.

Dan