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My staple during my 50 milers was PB&J with whole wheat bread. Mix of carbs and protein that worked for me. Reality is we're all an experiment on one. you have the right idea, try different things in training. Personally I found that bars and such didn't work well. Fueling on the 50 milers was logistically easy since the…
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Lots of good points already. Muscle related shin splints occur because, as the name says, the shin muscle is contracting to act as a splint for the leg. For some reason it finds a need to try and protect. Shoes - cannot be overstated. Specialty running shop and let them help you find the best pair. Form - You want to land…
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I kind of like this time of year. I do know that most of the new members will give it up within the first couple of months. But there are always that group that stick around and make it part of their life. I may not talk to them, or I might, but it's good for those who do and it's fun to see the progression of the ones i…
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I use mine for a pretty specific reason. To stretch out my iliotibial band and break up any adhesions it may have formed with surrounding tissue. (I'll also use it to crack my back occassionally, but that's a re-purposing!) not sure what you want explained. i just roll on it for a period of time. It hurts, but not in a bad…
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Good luck! You've already gotten great training advice - back to back training runs, etc. I did two 50 milers, both trail though not particularly rugged. Just a few other thoughts. Dont' be afraid to walk given the terrain and your other long races have been on the road. In fact expect to. Plan to. It will not be your…
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c25k a 9 year old is totally fine. Hopefuly being winded will decline as you go forward, but if not, you should slow down so he can carry on a conversation with you. Won't impact your fitness improvement at this stage - most new runners try to go too fast. FInd a pace where you can both carry on a conversation. FWIW while…
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I'm not arguing one way or another if they should or should not be legal. But I did find your friends comment a bit ironic, as I'll explain later. If you work with the philosophy that if something only hurts the user it should be legal, then steroids should be legal. Unlike some other controlled substances, they do not…
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dedicated
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If you want to, fine. I don't think bad about people who do. I never run with music and would certainly never race with it. But that's a performance issue as I'm focused solely on feedback from my running and the race situation around me. You'll notice the percentage of people with headphones drops as you get closer to the…
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Yes, varies greatly. Not just in rules but also in culture. The one in our town was the best gym around. Inexpensive $25/month. Great equipment - large free weight ares, multiple squat racks and mulitple machines for each body part. The members were workout focused, polite, and re-racked weights. Sadly, it was bought by a…
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Some across the body arm swing in natural. What you do not want is excessive. If your hands are crossing the mid-point of your body, then they're moving too far across. Mentally, you could think about moving them back instead of forward. Also not swinging your shoulders - but just your arms. Both help with excessive…
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If you're running 3-4 miles and you want to improve your 5k speed, the best way is pretty simple. Increase your distance. The endurance you gain will naturally increase your speed. If you're running 5 days a week, do a couple of 3 - 4 milers. Do a couple of 5 milers. Do something around 7-8. Not right from the git-go, but…
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Regular training - Brooks Adrenaline (have 12 and 13 in rotation now) and Brooks Ravena Trail Running - Brooks Adrenaline ASR Racing - Brooks Racer ST
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Someone else mentioned possible meniscus tear, and having read your description, I'm concerned. I also had one of those, and unless it's small and on the outer edge where there is bloodflow, it won't just heal. And no amount of strength training or supplements will fix the issue. If you don't want to see a doctor right…
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As others have said, check on when the growth plates close for your breed. That is when running is OK. Usually sooner for smaller dogs than larger, so 9 months may or may not be OK.
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OP - given the novice level you described, the most effective way for you to increase speed is to run more miles. Build a bigger base, run a higher peak on your biggest mile weeks, add additional long runs. Over time work on decreasing the walk interval, but even if you don't more miles will increase the pace of your…
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Longer runs do improve your 5k times. For most newer to intermediate runners that is the quickest and most effective way to drop their 5k times. In time improvement from distance alone will plateau, and speedwork is needed to make further improvements. But if you drop the long runs, you'll likely find your times…
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"You got lucky" - Tom Petty. I sing it to her all the time... Seriously, I do. She just rolls her eyes and laughs a snarky little chuckle. Our 13 year old daughter crosses her arms and goes "Right Daddy... that is not nice).
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This.
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Knowing if I don't I'm instead going to have to find a way to wedge it into a packed day generally gets me up. It's hard to go out running on a cold and windy or rainy morning - but the alternative is less fun. So I do.
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Because my daughter's swim team also trains there. And that means my wife has to hang around for a couple of hours while DD practices. Which means my wife has started working out to pass the time - making herself more healthy as a result. Because it has a pool (obviously), indoor track, adequate weight room, and our whole…
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Can you see a doc or PT? Obviously can't diagnose you over internet, but it sounds like a calf strain. If so, I'd bail on the race. First 10k or not, it's not worth it for that. If you really did just cramp and are experiencing soreness from that you may be able to run, but no way to tell from here. Let's assume it was…
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A 5k/10k season in the spring is a definite. I had thought about a couple of halfs in the fall, but yesterday my son told me he wanted me to run a marathon so we could go somewhere big. Like DC or Chicago or New York. I've never traveled farther than about 20 miles for anything shorter than a marathon, so he's trying to up…
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Yep. i've set a couple of 5k PRs a month or so after a marathon cycle where I pushed my mileage up to a new level. Did that without a 5k training cycle. A good 5k cycle building on that base can lower the PR, of course. But that doesn't change the reality that increasing distance does increase speed.
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When you go outdoors (or on the TM for someone who primarily runs outdoors) don't focus on pace. Think about keeping the effort consistent with what you had to put out on the TM. If it's too hard outdoors-slow down. As someone who runs almost exclusively outdoors, I have the opposite issue. My easy run pace outside way…
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I have 4 5ks left this fall season. Will finish with Mistletoe 5k (Winston Salem) and Ragsdale YMCA Reindeer Run (Jamestown, NC) on back to back first two weekends in December. Back to back PR efforts. I'll base build through winter and then likely do another 5k/10k season in the spring. Thinking about another marathon in…
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There is no such thing as "only" a 5k. It is a very tough distance to race well.
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Impossible to comment without knowing what you do there or plan to do. Can you be more specific?
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You do need recovery. The body doesn't get stronger during the workout but as a result of recovering from the stress of the workout. What "recovery" looks like can vary. Someone could work out 7 days a week and if they mixed up swimming, lifting, running, etc. they could be getting enough recovery. Some well trained, very…
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I run outside. With the right clothing it's fine. Only days I find it mentally tough are windy cold days. The first few minutes may be a little cold, but i find i warm up quickly and it's no problem. Getting out the door is the hardest part.
