wolfgate Member

Running in our local race series, so I've got 7 left there. One 8k, one 10k, one half marathon, 4 5ks. That wraps up around Thanksgiving. I'm currently second in my age group, with a realistic shot at still winning. Then, two weeks later, I have my favorite race - a very well run and large Christmas themed 5k. I'm going…

Doesn't seem abnormal but hard to answer any question related to HR unless you know your own individual max heart rate. Have you tried the conversation test while running? Can you speak a complete sentence? Short phrase? Nothing? For longer runs, irrespective of pace, a reasonable guide of proper effort is being able to…

The biggest impact on decreasing pace for newer runners is, as stated earlier, more miles. You'll find your 5k times and your comfortable running pace will drop for quite a few months, perhaps even a couple of years, without any speedwork. Slowly increase time of your longest weekly run. More slowly increase the time of…

Do exactly what you did the week before you ran that Friday training 5k. You're not going to do anything this last week to make your official 5k any faster/better. All you can do is hurt it. So do what worked for you already.

Agree. And i skip the shower. Eat first, then shower. (You rmileage may vary)

You might see if one in your area also practices ART. For some soft tissue problems that can help alleviate root cause.

You'll find many of the same shoes at the running store that you do at the big box. List prices are the same - at least in my area. Good running stores will help you find the right shoe as part of their service - it doesn't cost extra. They will ask you questions, look at how your feet lie, watch you run in some shoes, and…

Shin splits often occur because the muscle of the shin is having to work too hard to stabilize the lower leg during running. That can be the result of several things. First make sure you have good shoes properly fitted to you at a specialty running store. Not a big box sporting goods store, but a place that can do a gait…

A gym you'll get to is better than one you won't - that should be the first consideration. Cheap and inconvenient won't be used. If you plan on lifting heavy free weights you'll find PF not conducive to that. (No deadlift rule).

Lick all and wave my tail. (What else do you expect??????) Shake hands if you give me a treat.

Your being a bit nick-picky, aren't you? (and yes, I know what I did there) :-)

Shin splint possible causes - Too much too soon. If they came back immediately after your 9 day break this is less likely, though possible. Wrong or worn out shoes. Did you get fitted at a true running store? How old are they? Do you use them for anything other than running. Shoes should be fitted to you by a running store…

Of course. I assumed that was obvious. Realize it may not be so your point is good. The "fitted by a professional running store" should cover the issue for the OP, however.

Neither - Brooks. Why? Because when I was fitted by a professional running store, and got to try several brands, they were the ones that were best for MY body and gait. You should throw brand out the window and do the same thing. Through the many years of running and racing I still wear Brooks, so I really can't comment on…

In general, static stretching after the run. Fine to do active stretching (leg swings, etc.) before. Describe the pain in your lower leg a bit more. Is it right along the bone? Is it the muscle on the outside of the shin? If right along the bone is it in a single spot or spread out?

This is good post. Somedays just aren't your best days as well. NIce thing about the half is you can do another in pretty short order. In general, it helps to have multiple goals for a race, particularly your first at a distance. Sounds like you had one goal only- so you're unhappy with what is really a big accomplishment.…

That helps. So you're in the acute phase right now it seems. Hurt walking down stairs or kicking is indicative of that. If there is pain there, the bursa that is under the IT band is inflamed and raw. Need to get that calmed down. When your knee bends (even a running type of bend) the IT band moves across that bursa. Same…

After watching the video, I'll modify my thoughts a bit. The guy at the desk blew it. Worst case he could have asked first lady to make sure no other women were indecent in the locker room and gone in to check on the victim. That's common sense. Not right to hide behind that policy

It is scary, and it happens. I was in the gym many years ago and they carried a guy, mid 30s, out with the paramedics doing CPR. He didn't make it. Made for a pretty quiet week at the gym. Still crowded, but the tone was different. I didn't hear of anybody who stopped going (at least among the regulars) because of it…

My IT band experience came more from the running perspective, but I did squats as crosstraining when I was addressing the issue. Just my opinion, but it depends on the root cause of the IT band issue. Often weak glutes are correlated with IT band pain, so doing glute exercises (including lying leg raises) often helps. If…

For a newer runner, this is simply wrong.

As others have said, the best way for newer runners to increase pace is to increase the volume. More runs, slowly increasing both your normal and your longer runs. Runs should typically be done at a conversational pace, where you can speak in complete sentences. You will find your pace picks up doing this.

Ice is wonderful. Most exercises should use it more often. Static stretching before exercise slightly weakens the muscles. Should be done after. Several studies support this now. General rule of thumb for running. If you believe it is muscle (and not tendon or bone) and if you can run without the ache altering your gait or…

When very sore, I'm a fan of active cross recovery. Meaning I do something active, but gentle and while it uses the sore muscles it does so differently. Not a fan of using inactivity as recovery day. Sore upper body from lifting - perhaps I'll do an easy swim. Sore from running a race - often I'll take a walk with the wife…

Swimmer back. This early teen girl swims 6 days a week, 2-3 hours at a time, sometimes 2 a days. (Also consumes about 6000 calories a day). Strong V shape, but arms, etc. are not "bulky". That is about as maxed out as swimming can make a girl.

Exactly what I would also say. He saved me the words.

Yep. Same here. Let me add, you seem to really enjoy running. I have nothing against people who have a bucket list goal to run a half or full marathon, and therefore are seeking to get there as quickly as possible. They will typically meet their goal and move to another activity. But for people who see running as something…

What are you doing in them? If it's an impact workout (running, etc.) you'll wear through them. My running shoes are typically good for about 350-400 miles.

Adding a mile to your longest run each month, in and of itself, is very doable. In fact, it's pretty conservative. Now, you didn't say at all what your workouts look like the other days. Just make sure you're not adding too much too soon in aggregate, and you'll be fine. You'll find the mile a month to the long run tops…

Sounds like classic overtraining to me. Personally, I'd advise resetting my goal and picking a later race. Take a week or so off, then rebuild training at a less steep increase in miles and intensity. Do other crosstraining to stay active.