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Speed Workouts

guest — Wed, 29 May 2013 12:36:49 GMT

I just finished my first half marathon and I have another one in January. Between now and then I would like to add speed work into my training. I have looked online but I am finding the language and mileage and pacing etc all very confusing. Can anyone recommend some easy track workouts I could try?

Need Help: work night shift advice on running???

guest — Wed, 27 Mar 2013 13:23:37 GMT

Hello,

I work the night shift. I work 7p-7a two times a week and one 11p-7a shift. In total I work 32hrs a week. I always do my 12 hr shifts in a row (weekendays) and I work the 8 hour shift on my weekends on. I work every other weekend. My question(s) is Does anyone else work night shift and how do you incorporate running with this schedule/lifestyle? I will be on this schedule for awhile and need help. I was doing great with my running until I started this night shift. My training is just all off...:(

Difficulty running outdoors

guest — Sat, 11 May 2013 11:50:53 GMT

Heya, I'm new to this site but I'm having some difficulties with my running routine and was wondering if anyone had any advice. Let me start by saying I used to run quite actively in college (sometimes up to 5 miles a day up to 4 or 5 days a week) but I fell out of it over time and It's been years since I've been actively running... until recently. I started back running about a month ago committing to eventually get back into my old routine. The first two weeks were absolute hell and weeks 3-4 were tough but bareable but it's finally starting to feel like it used to again. I'm a big fan of ellipticals and when I started back up I made a goal to run at least 5 days a week and slowly increase the intensity as I felt capable, but I also run outside 1-2 of those days per week. During the first month running outside was MUCH harder than the elliptical (I knew it would be) due to both lack of muscle in my legs and cardiovascular endurance but I was able to push through. After a month I've lost about 23lbs and I keep intensifying the routine but where I'm having trouble is on my outdoor runs I now find my ability to run for a certain duration without having to catch my breath has dramatically increased but Im getting shin splints (both anterior and posterior) to the point where a once 40 minute run with little or no pain is having to be cut down to a 20 min run with mild to moderate pain afterwords. The worst part is the worry suffering an injury that would cause me to have to stop running for a long period of time. I know I should simply "rest up" but I would really like to keep striving for new goals and reaching them, the only thing I can think to do (on my "2" days of running outside) is to either run for 15-20 min outside and finish up on the elliptical, or maybe take a week off from outside running and just use the elliptical. If anyone has any advice I'd really appreciate it, thanks.

I should also mention that when I run outdoors I run on basically the road (hard surface).

Help! Feel like Crap! Lifting Weights with Running Bad?

guest — Thu, 09 May 2013 01:11:08 GMT

I am a 30 year old woman. I'm sore and tired a lot lately Please help me figure out why!

Okay, so maybe this has nothing to do with my workout routine and more to do with something else like lack of sleep, poor quality mattress, my annoying asthma that lasts for the first mile every single run, stress in my life, my job and the hours I work, maybe a physical problem like a hormone issue that has gone unfound???

I am training for my first half marathon. I've run a few 5k's and decided to adapt a routine based on Hal Hagden's beginner routine for 12 weeks.

His training program is pretty laid back. You run a day, cross train a day (but it's also kind of a rest time). As of now, I lift weights 2x week (heavy weights, like squat rack, bench press, dead lifts, etc) and I run at least 3x week. I don't feel like my body is recovering. I'm sore and tired a lot. I used to be a competitive kickboxer, and back then I trained and pushed myself wayyyyy more than this, yet I felt good and energized.

I really want to feel better. I went out and bought fantastic shoes, I use my useless inhaler, I try to pace myself accordingly, etc. I honestly am so frustrated that I am considering spending whatever $$$ it takes for a new mattress (although I don't have much $$$, so if it doesn't help I will be very upset), I've even considered looking for another job because I wonder if it's the long shifts ( I work three 12hr shifts at a hospital)... now I'm worried I have some sort of illness or imbalance (but I've complained before, had bloodwork done, everything seems fine) Now I'm wondering if the weight lifting is interfering with the running because last time I ran I felt so burnt out I assumed that must be it!

A few years ago, I would run and feel like I had a cup of coffee. Now when I run, I feel good after, but like I need a nap.. am I just getting old already???

It's very frustrating.. any advice please?

Oh, a couple more things about me. I am a single mom of two and sometimes work a second job... My kickboxing/MMA competition days lasted about 5 years and officially ended last May. I was totally ripped at my peak and gained a ton of weight when I quit.. which is part of why I took this up, because I'm a person who needs goals and likes challenges.

To Stretch or not?

guest — Tue, 30 Apr 2013 16:55:53 GMT

Interesting article on stretching...

Stretching Before Exercise- Good or Bad?

Los Angeles, CA – 04/30/2013 – The question ofstretching before exercise or not is often debated. While stretching loosensmuscles, it also temporarily weakens muscles. It is often a gray area as towhat is best, as there are no standardized studies about stretching.

A 2010 study in which volunteers were randomlyinstructed to either stretch or not before exercise shed some light on thedebate. Those who ‘‘strongly agreed’’ at the start of the study that stretchingis a good idea, rarely reported sore muscles if assigned to stretch. But if toldnot to stretch, those people were more likely than other volunteers to reportthat sore muscles.

With no conclusive evidence- it’s hard to knowwhich is best. It really comes down to a personal decision on stretching.

There are many companies that produce qualityperformance wear for runners and athletes.

Message was edited by: Leonard Herring

What should I run? Am I in the right place?

guest — Wed, 01 May 2013 02:18:34 GMT

So i'm into my junior year of HS and I am really at a standstill for what I should focus on as far as racing goes. I'll try to provide as much info as possible.

White, 145lb, 5'8.5"

All of these times are from my soph+junior year - (r) means relay split.

From New England, not down south so my times are not ridiculous.

LJ - 18'6" - Spring 2012

100m - 11.5 - Spring 2013

200m - 23.9 - Spring 2013

300m - 38.1 - Winter 2013

400m - 52.03 - Spring 2012

600m - 1:26 - Winter 2013

800m - 2:05 - Spring 2012 ***

1000m - 2:45 - Winter 2013

1500m - 4:24 - Summer 2012

1600m - 4:45 - Spring 2013

5000m(xc) - 16:50 - Fall 2012

4x400 (r) - 51.2 - Spring 2012

4x800m (r) - 2:01 - Spring 2012 ***

*** I did not find out I could run sub 2:02 until the state meet during 4x800m which was already too late to run it because I hadn't entered it prior to the meet.

What should I focus on? This season is just starting to get to the point where improvements begin to show, but I find that a lot of juniors are faster right away after their soph year. I would love some feedback. 100% honest with times, no rounding up. Thanks!

How to do a sub-5-minute mile?

guest — Mon, 29 Apr 2013 21:03:38 GMT

Hello everyone--

I've set as a goal running a sub-5-minute mile, but I haven't really come across any great guidance about a good training plan for this, or even whether it's a realistic goal at all. I'm curious to hear what folks here think.

I'm 33, 5'9", 150lbs. I can currently do a mile in 5:45--that is pretty much an all-out effort. I run about 20 miles or so a week, although there's plenty of other exercise in there, too--weights, calesthenics, and so on. The fastest I've ever done a mile is 5:30, although that was many years ago.

I've sort of set as a very rough goal doing a sub-5-minute mile by the end of the year, but that may be way too optimistic. I really have no. I'm curious to hear what others here think. Thanks!

Returning to Running

guest — Mon, 22 Apr 2013 23:21:50 GMT

I used to run quite a bit. I've done a few marathons, half-marathons and 5k's and used to participate in bicycling events as well. For reasons I can hardly remember, I took a long break from running. I want to start up again because I remember how much I used to love it. It has been difficult to say the least, especially when I remember what I used to be able to do. I feel like a beginner again! I'm wondering what the best course of action is. I find that I take lots of walk breaks on a jog, and I get impatient with myself. Should I try to do no more than 2 -3 miles to start and welcome the walk breaks, or do I soldier on and not take the breaks. The struggle is as much mental as it is physical. Is there anyone out there that can identify with this? Thanks!

Need advice for downhill race training

guest — Wed, 17 Apr 2013 01:38:26 GMT

I have an 8 mile race coming up and it's all downhill. starting 2,200 feet up and steady steep incline all the way down. I have no place to really train that is that high up and all downhill...any advice on methods to train for this race??

Left Calf Swelling, no pain, no answers

guest — Fri, 22 Feb 2013 17:15:14 GMT

I have a 17 yr. old daughter, soccer player, runner who experienced left calf swelling, while training for cross country. She was training in Nike free's.

We have not been able to determine the cause of the swelling. Ruled out DVT, bloodwork fine, MRI normal. She does have a history of anlke injuries from soccer.

I have noticed that many runners experience this, and are unable to determine the cause. I wanted to reach out to see if anyone here had any thoughts on this.

There is no pain associated with the swelling, and it swells somewhat randomly, even when not running. Could this be an alignment issue related to her weak ankles?