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Re: 10k anyone?

guest — Fri, 13 May 2011 01:50:48 GMT

OK so I just started a 10k training program too! Hal Higdon's intermediate 10k program. I have been running 12-15 miles per week for years and have now successfully bumped myself up to 20-25 miles per week. A lot of it was stuff I was already doing, interval training (speed work) and weight training twice a week. The only thing I am doing different is I am taking two rest days per week (instead of one) and running a little longer distances on the other days so I make the overall weekly mileage. Does anyone have any advice or thoughts about this? It is mostly a scheduling thing for me. I would love to run more days, just would have to get up really early to run those days...

Good luck with your training to the OP! When is your race? Mine is in just a week or so, May 21...

Re: Wher is everyone from?

guest — Fri, 13 May 2011 01:39:21 GMT

I am from Massachusetts!

Re: speed work...what? huh?

guest — Thu, 12 May 2011 11:01:36 GMT

OH guys (or gals!) thank you so much for your advice! I too was somewhat confused by this topic. I am in the middle of Hal Higdon's Intermediate 10k training program and he calls for 400m repeats for speedwork. I have been doing something similar (I think!) over the winter, running an interval training setting on the treadmill with fast uphill pace alternating with fast walking/slow jogging. Anyway as I do not have access to a track I plan to do fahrtlek (spelling?) version of the 400m intervals. It is helpful to know 400m equals one quarter of a mile, I will try to set my running app for 1/4 mile notifications. Does anyone know about how may telephone poles would equal 400m? Thank you for the help!

Another thing. This is my first time actually training for a race although I have been running for fun since I was a teenager. A lot of the time I will sprint the last half mile or so home, just for fun and because I feel like I still have energy at the end of the run. Is this recommended?

Thank you all for any pointers!

Re: Sore Achilles tendons

guest — Wed, 17 Nov 2010 04:38:54 GMT

OK so I am not an expert but this is what helped me with my achilles tendinitis.

First, I cut WAY back on the running for a while (a few months). I did stationary bicycling instead which did not bother them at all as it is a no-impact way of getting an excellent cardio workout if you crank up the resistance. Then, after doing a bunch of reading on the topic, I realized that my high arches might have contributed to the problem. When your arches are high, the impact is not spread out over your whole foot bottom, but absorbed by the heel. Made sense to me. So I got some inexpensive arch supports at the drugstore and put them in my running shoes. At first it felt weird to run with them ( I could feel the bottom of my foot contact the shoe with each step, for the first time!) but it REALLY made a huge difference and my tendinitis pretty much resolved quickly after that. Now they are completely normal and I am back to my usual running schedule.

I do calf lifts after each run (standing on a step, with your weight on just one foot, lower your heel slowly then raise it like you are up on tiptoes) and stretch well after each run to prevent it coming back. Just be careful not to do this exercise OR too much stretching while you have an active tendinitis though.

And NEVER run on concrete! Concrete is a runner's enemy!!!!

Good luck. I know from experience how frustratingly slow this problem is to resolve. But you do not want to risk an achilles rupture, that is much worse!

Re: Lost my runner's high

guest — Mon, 25 Oct 2010 21:37:05 GMT

Hey I seem to have got it back! Had a great run past couple of days. Many of my runs are kind of boring lately, I tend to run the same routes over and over. Maybe I need to change it up. I have wondered, though, if people who love to run have some kind of chemical imbalance they are trying to correct through running (increasing endorphins). I have wondered if this was the case for me. Interestingly, my husband exercises for weight loss, he has been doing this four times a week or more for two years, and NEVER once has enjoyed exercise. This is so different from myself, I love exercise! It helps me feel so much better in all aspects of my life. What do you all think? Do certain people get a "high" or mental benefit from exercise and others do not? I am interested to hear what other runners think of this.

Re: cold/allergy medicine while running

guest — Mon, 18 Oct 2010 02:35:50 GMT

Antihistamines may make you drowsy and slower (especially Benadryl and some of the older ones, less so Claritin or Zyrtec).

Decongestants (sudafed, pseudophedrine) act as "uppers" similar to caffeine and can make you more alert, although whether this would translate to better performance, who knows.

Bottom line is, if you can take your allergy meds without feeling different, I would not worry about it.

Lost my runner's high

guest — Mon, 18 Oct 2010 02:27:04 GMT

Hello, I wonder if anyone else has experienced this? About eight months ago, I started taking Zoloft for some depression and anxiety symptoms I was having at the time. I think it has helped me tremendously. However, I notice that the really good feeling I used to get with running or other types of exercise is no longer there! I still make myself run and exercise out of habit but I do not look forward to it or enjoy the actual exercise like I used to. Anyone else experience this or have any thoughts about this?

Re: How many miles per week?

guest — Tue, 12 Oct 2010 01:15:28 GMT

Well, I only run 15 miles per week, this is enough to keep me slim and happy and not create too many scheduling problems in my life. A year or two ago I decided, hey why not double my mileage, I felt like I could easily run much further. Unfortunately this led to a nasty case of achilles tendinitis. I felt like it was not fair that many people run many more miles per week without injury. Anyway, I had to to scale back and now I am back up to my 15 miles per week. If I increase my mileage again I will definitely do it more gradually! My philosophy is, I love running so much, I will do anything to prevent an injury that might mean I could NEVER run again. There is a guy at my gym who can never run again due to a knee replacement, he used to be a runner and did not stop running when he should have!

Re: spousal support during training

guest — Mon, 11 Oct 2010 23:38:25 GMT

I really enjoyed reading all of the posts about this topic! Thank you, everyone, for posting! This has been a big issue for me for many years. I always used to feel so guilty for going running or exercising, because my husband did not exercise. I felt like I was taking time away from him and us together. Then, when we had children, it got even worse of course. In terms of the time crunch, I mean. Despite this, I have managed to continue to run and exercise three times a week or more for the past thirty years! I should feel proud of myself for that. Well, over the past two years, my husband has lost 150 pounds (his idea, not mine) and has become an exerciser! He goes to the gym even more often than I do now! I am so proud of him for his hard work and dedication. He is not a runner like me but he has definitely changed his tune in his support of my running. He encourages me to go running now! I am so glad that he has come around to my way of thinking about how important exercise is to our physical and mental health. And I hope we are setting a good example for our two boys (now almost 10 and 13) about living a healthy lifestyle. I do not run races, I only run about 15 miles per week, but that is enough for me to feel good and stay slim. I also lift weights and do Pilates and stretching routines so all in all it takes a chunk of time (probably about 6-8 hours out of my week). I especially liked the analogy to golf, hey if he golfs I should get to run an hour at a time! Golf takes half a day for god's sake!!!!! I have to say, now I am in my mid forties, I can definitely see that exercising all these years has kept my body looking good. And I know my husband appreciates that!

Re: Strength training help needed please

guest — Mon, 09 Aug 2010 03:06:25 GMT

You know what I really like for strength training? Pilates. I have a tape I did which I now know by heart. I do fifty reps of the exercises when I can't get to the gym to do my "real" strength training routine twice a week. I think the Pilates is almost as good as the gym routine. Pilates uses your own body weight as resistance for strength training. It is easy and really really good. good luck!