wolfgate Member

I like this description. Short and clear. As a runner (racer), all I want to do is maximize my range. I'll never be world class, but I can be the best I can. Some are faster with less effort, but I cannot control that. However, there is much I can control - and that is enough!

Unless you have accurately measured your maximum heart rate and resting heart rate (and calculated zones specific to you), any zones you read about are just estimates. I no longer use my HRM because I plan my workouts based on effort. (I tend to run primarily). If it's an easy day, I run at a conversational effort pace. If…

You've run the distance and 17 days isn't enough time to gain any significant training effect from a program for your race. So build any training programs on your later goals. For the race itself, go out at a effort that is a bit more than your normal training pace, but which you feel like you could run for 10km. Be…

This. And a sweet potato if I'm looking for something substantial also.

First HUGE congrats. Nice buffer you have there for entry day. Some rollers in a long race are a good thing. Recruits different muscle fibers. I struggle with too flat marathon or ultra courses for that reason.

It's on the bucket list. Given I'm rebuilding from knee surgery and actually enjoying success at 5k racing right now, it's probably a few years before I really get back into marathoning. Unlike some of the other goals i have (5k time thresholds), BQ scales with age, so being in my 50s now doesn't necessarily make it more…

I'm a convert. Started in 2005. Now running is a key part of my life and racing is my hobby. I love racing more than running (helps that I'm capable of winning my age group in 5k/10k), but even if I stopped racing I'd probable stil run 3-4 days a week at reduced miles and intenstity. I like how it makes me feel the rest of…

High Point here. My daughter is also named Audrey. Wasn't sure there was anyone else in the triad named that! LOL!

9:09 pace, based on where you are now? I think that's a realistic goal. Don't sweat the stoplights. IMHO the breaks on a conversational paced run of that length don't change anything significantly. No idea how many weekly miles you're doing and for how long you've done them, but unless you're following the most bare bones,…

My thoughts are to take the rest days. Find something non-impact to cross train with. Recovery is important. You might get lucky and not get injured, but FWIW, it takes the bones and connective tissues longer to adapt to running than the cardio system. FYI, I run 6 days most weeks, occasionally 7, but have been running for…

LOL! I have my new psychological weapon. For my 5k PR attempt this December, I'm going to show up with the race shirt on. I may even have my number pinned to my back. Then I'll line up at the front - and I'll be sure to ask some people around me if it's their first 5k. All my age group competition will think I'm the noob…

Don't do this. If you want to buy your second pair on-line, fine. But the expertise and assistance you get from the local running store should be rewarded with your business for at least that first pair.

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OK, I can see that in those circumstances. Visiting Vegas, I ran pre-dawn without my headlamp because it's never needed there. I run through suburbia, which has some streetlamps, but I prefer the softer asphalt over concrete sidewalks when going through the neighborhoods. That dictates a headlamp, IMHO. In that case it…

With more races giving technical t-shirts, i'm seeing more and more racers wearing the race shirt - even front of the pack. The real issue with race shirts in the past was they were cotton and that is not a favorite material of runners. And regardless, it's all good. If someone wants to wear the race shirt, do so. They…

My "purist" side has come to accept ipods in races. Personally it's not for me, but particularly in shorter races (5k-10k) I'm trying to run right on the hairy edge and there is more than enough with monitoring how I'm running to keep my mind occupied. People with headphones no longer phase me as long as they can hear what…

Curious - for those that run in the dark without a light, why do you chose that?

I say the below after interpreting your post to indicate you have some good level of running fitness and experience now. In other words, you're not just running back to back days of 10k and then sit around recovering the rest of the week. If so... If your goal is to run a marathon in about 11 months, I'd put some interim…

http://www.runnersmarket.com/ These guys are close to you, right? From their website they fit the bill.

^ Wise plan. Best wishes for your goal!

Short term. Foam roller. ITB stretches. You can find them on an internet search. An ITB strap may serve as a band-aid to get you through the training. They do help. You will need to stop when the pain starts until you get through the acute phase. Pushing through just increases the inflammation and makes the problem…

Does it hurt to walk? And how far do you walk now? When my meniscus was torn, I could walk just fine and cycle on low resistance, but not dream of running. I would have walked a 5k in a heartbeat. However, the distance wasn't significantly longer than I could already do. Best advice -call your doctor and ask him. Depending…

This is pretty much what I do. Since running is my main exercise and snot rockets outdoors help clear the nose, I'm glad to do so. I won't do speedwork or really long runs with a cold, however. The gym I'm more careful about as I don't want to spread my germs around.

That's why I'm here. Put on weight when I was laid up for 6 months (4 pre surgery, 2 post). Recovery does depend on exactly what they have to do. I started running again roughly 8 weeks later. Now, a year post op, I'm running about 30 miles a week without any knee pain at all. Holding at 30 miles as I'm running a 5k season…

I'm in the body glide camp for most longer or rainy runs. If it's a really long run on a particularly wet or hot/humid day, I go the bandaid route.

I have to. With running about 30 miles per week, strength training 2-3 times per week and general other activities with the kids, I'd be in a serious deficit if I didn't. So much so that I 1) would be hungry all the time 2) wouldn't have energy to do my workouts and 3) would likely see poor results as body would go into…

Running. If I keep the heart healthy it will help quality of life more than any other single exercise. Swimming would be a great choice because it adds some upper body work, but laps in a pool would drive me nuts. I love the variety of being out on the road or trails.

Ugh - that would stink.

Nope - if your legs feel a little sore or heavy take it easy on the leg ST, but otherwise, good to go.

One squat rack. Really, that's about it. Other than that it has enough benches. It has a nice padded floor area for deadlifts. People are fine, but I'm not there to socialize. It's a Y where my daughter's swim team trains, so other than the other swim parents who work out there I don't interact with anyone. if they only…