Metro Area Athlete Profile - Dennis Fricks

Dennis Fricks is a talented local athlete who discovered  his love of competitive running in high school and found his talent for running in college.  The 2002 season saw him at or near the top of virtually every race he entered.  This firmly established him as a member of the corps of elite local 5k and 10k runners.  The 23-year old FleetFeet Runner's youthful appearance and unassuming nature belie the ferocity he brings to the starting line.  On a finger-numbing Thanksgiving morning, we found him preparing for yet another race and managed to get a few of his thoughts.

SBRStL - Dennis, by my count this year you’ve won 10 local races to go with several 2nds.  Do you consider this a break-through season for you?

DF -  “This has definitely been a good year for me running-wise, however, I don’t really consider this a “break-through” season.  Part of the reason I’ve done so well in the area is that I’ve had the opportunity to race more.  In previous seasons, my main focus would be on collegiate races, and road races would be mostly used as training runs or just for fun.  I still don’t take every race I do extremely seriously; however, I have focused a bit more on the road-racing scene.  I view this season as another step in my progression to becoming the best runner I can be.  I have definitely improved; however, the improvement is about at the same rate as my last several seasons.  I think the only “break-through” aspect of this season has been in my increased level of confidence in my running.”

SBRStL - Can you tell us a little about your running background?

DF -  “I was always a soccer and baseball player up until my sophomore year of high school.  Then, through a series of random occurrences, I ended up on the cross country team.  My first practice was a hill workout, the next day was a distance run in the sleet.  I instantly fell in love with the sport.  I was not very good in high school, never advancing to sectionals except as the member of a 4x800 team my senior year, and we were not even close to making it to state.  My high school 5K P.R. was 17:59 in my last cross country race.  I then went to Knox College (a small school in Galesburg, Illinois—about an hour west of Peoria).  I ran track and cross country all through college.  I improved quite a bit in college, benefiting from higher mileage, better training partners, and a more focused attitude.   Since college (I graduated in 2001) I’ve upped the mileage a bit more and tried to stay competitive.  The toughest thing now is finding good training partners and good competitive races.”

SBRStL - Your 5k mile-splits have been running consistently in the low 5’s.  Proportionally, how much of that elusive sub-five pace do you feel is physical and/or mental?

DF -  “Like any breakthrough in training, whether it be a 4 minute mile or a 5 hour marathon, both the mental and physical aspects are extremely important.  Mentally, you have to be confident that you are able to run sub-5:00s for a 5K, however, all the confidence in the world will not get you there if you haven’t done the training.  I would tend to place a little more emphasis on the physical aspect of breakthrough running in that the confidence to run at a higher level only comes through maintaining a training base that is conducive to a big improvement.  That is, mental improvements are derived from breaking down physical barriers.  Then it will usually take one good race to teach the body and the mind how to race at a higher level.  So, I would say 75% physical, 25% mental.”

SBRStL -  Whose shoes are you running in these days?

DF -  “I am currently running in the Adidas Supernova Cushion, and the Nike Pegasus.  However, I am not tied to a certain brand or style of shoe.  It’s all about finding the shoe that fits your foot shape and gives you the “feel” that you find appealing.”

SBRStL - Do you utilize any coaching?

DF -  “I am mostly self-coached.  That being said, I read just about everything I can get my hands on, and I am always listening to fellow runners for ideas, advice and new training techniques.  I really like the current flexibility that being self-coached allows, and since I have continued to improve at a similar rate to that which I did in college, I will maintain the current situation for the time being.  However, I am not opposed to getting a coach should my training grow stagnant, or should I find a coach who’s system and attitude I really like.  Motivation has never been a problem, and since I didn’t have the best coaching situation in college, that forced me to be a little independent with my training, so I guess I’ve just grown accustomed to being self-coached.”

SBRStL - One question that may have local Duathletes holding their breath, do you own a road bike?  Does multisport hold any interest for you down the road?

DF -  “I do own a bike, however, it has never really been used for serious training.  Biking with friends recreationally is fun, however, I am not very interested, at the current time, in multi-sport competition.  I worry that an increased focus on biking, or swimming, would damage my running, and that is not something I’m willing to sacrifice at this time.”

SBRStL - For us plodders, could you tell us a few important technical aspects of good running form to remember?

DF -  “I’m not a big fan of trying to change a runner’s form to improve.  Your original stride is usually the most efficient for your body, and as you continue to run, your form will slowly evolve to become more efficient.  So, I guess my advice is to just try to be consistent with your running and things will fall into place.”

SBRStL - You’ve seen all the top metro area runners.  What is the current state of the local running community?

DF -  “In all honesty, St. Louis doesn’t have the greatest elite level running.  A runner like myself should not be able to do as well as I have in local races.  For example, Thanksgiving weekend I traveled to Indianapolis and ran a 10K race.  I struggled to out-kick a guy and finish in 9^th place.  It would be great if St. Louis had more races like this one, because the best performances are brought about when you are really pushed by other runners.”

SBRStL - You’re 23 now.  It seems like a lot of 5k and 10k athletes gravitate towards the marathon, as they get older.  Granted you’ve got a long ways to go, but do you foresee yourself one day trading 15 minutes of pain for 2 ½-3 hours?

DF -  “The end goal is to run a fast marathon.  However, I want to hold off for a while.  I think a lot of runners who want to be good marathoners start too soon.  If you look at most of the best elite marathoners, they are usually in their 30s.  Plus, I really love the intensity of the shorter races, and once you lose leg speed, it becomes exponentially harder to get it back as you grow older.  For me it has never been a question of completing the distance, as I could go out today and complete a marathon.  However, I want to really race the marathon, and to do that, I need to develop more and improve times at the shorter distances.  But I will admit, whenever I am a spectator at a marathon, I am itching to be a part of the race….”

SBRStL - Do you have a training session that you could call your favorite?

DF -  “Probably my favorite training session is the tempo run—anywhere from 3 to 6 miles of “comfortably hard” running at about an 80% effort.  It’s an integral part of my training program, and it’s a fun feel to be going fast, and still have the sense to enjoy the feeling.  Especially on the days when you feel good, and it is almost as if you are floating across the ground….there is nothing like a good tempo run.”

SBRStL - What kind of goals have you set for yourself for 2003?

DF -  “As far as specific race goals, my main goal of 2003 is to run a fast 10K.  The probable place/date for that will be at the Wash U. track meet in early April.  That meet usually draws a good field, and the track is obviously a good venue for a fast time.  If I come off of that training well, I will run the half-marathon in Indianapolis (my sister lives there, and I’ve been promising for years to come and run it).  I then hope to go to the Bix in the Quad Cities and run a fast 7 mile race—hopefully placing fairly high.  After that, I will reassess my situation and go from there.  As always, my main 2003 goals are the same as my goals for every year: continue to work hard, improve, and most importantly have fun!”