Part 3, Race Kick: Tips And Workouts For Shifting Gears

By Malindi Elmore

[Parts 1 and 2 of “It’s All About The Kick” can be found here and here.]

Not all races are run at even paces, which is frustrating for people who are focused on running fast! However, slow starts, surges, bumps, jostles, elbows, trips, and dramatic sprint finishes are part of what makes races exciting and unpredictable. This is the part of the race that makes it a sport and not simply “who can run fast?” Embrace the unpredictable and go with the flow as much as possible (easier said than done at times!) – and always keep your focus on a strong finish!

Part 2, Race Kick: Strength Or Speed?

By Malindi Elmore

[Part 1 of “It’s All About The Kick” can be found here.]

Many track runners think they must possess raw speed to win with a kick. This is simply not true. Kicking is often a relative term, and can almost be explained better as who slows down the least. The faster the pace, the more likely this is true. Pedestrian or championship “sit and kick” races are their own category and stranger things have been known to happen, so for the sake of this argument, let’s assume that the majority of the race is at a pace appropriate for the quality of the field assembled. (In Part 3  of this series I’ll discuss “Shifting Gears” for championship race kicks).

“2 Seconds Faster Than College Days!”

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Earlier this spring Judy Stobbe signed up and began working with Run SMART coach Malindi Elmore. The 48-year-old from NYC just wrapped up her outdoor season with two new PRs. One, a lifetime PR of 5:05 in the 1500m or as Judy wrote us, “2 seconds faster than college days!” The other was a master’s 5k PR of 19:30.

Congrats to Judy and Malindi on a great season!

 

Become A Faster Middle Distance Runner

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Become a faster middle distance runner this season following a 12-week training plan for the 1500m/mile or 800m from legendary coach Jack Daniels. These middle distance plans were designed by Jack for runners of all levels logging anywhere from 20-60 miles per week.

Customize your plan in just a few minutes and start training towards your new PR! Plans cost $55 and include:

  • 12 weeks of individualized training (custom workouts and paces)
  • Access to Jack’s VDOT Calendar app
  • Video tips/instruction on each type of workout

Jack’s Keys To Running Faster In The 800m and 1500m

For improvement in 800m and 1500m/mile the main key is to work on comfortable Repetition workouts — fast, but not so fast you lose good mechanics. Often runners try to run too fast in their Rep sessions and they lose the benefit of the session, which is economy and speed, and it is hard to improve economy if you are struggling to hit too fast a time. [Determine your Rep pace]

It is easy to overlook good aerobic training in an 800m/1500m program, with the idea that all that is needed is speed. Good aerobic fitness (from Interval workouts) not only benefits these races themselves, but improves rate of recovery when doing the faster Rep sessions. [Determine your Interval pace]