Carrieendar Member

Wow! that's pretty incredible. I do remember a run last season when I was suppose to go 2x4 miles at tempo and the second 4, I took a walk break and still hit the pace I needed to for that mile. But 5:50s with walks? wow

Saucony rep in our store last night promised us the kinvara 7 is a full makeover that brings the upper closer to the feel of older models and the sole gets a foam upgrade that both adds durability and lows the weight even more. I await that model! I can't wear the 6s, they are too small/tight on me and this is my favorite…

I have a pretty consistent lift schedule even through racing season. Myrtl Routine for hips 2x a week at least: http://njsportsmed.com/files/myrtl_routine.pdf 15 minutes of Plyometrics before or after 1 of my easy run days: jump squats, burpees, box jumps- up and down, speed skaters, jump knee tuck, etc 20 min heavy lift…

I always wondered about the galloway thing...I have a friend who is a coach and some runners who come to her sessions are in the Raleigh Galloway program and she is always telling me about how they are "running 26 this weekend". For someone who runs a 4 hour marathon, that 26 training has got to take them 5 hours-ish!…

Saucony has a trail shoe based on the kinvara--I forgot the name though!

I won't be running this year, but I hope to get a fresh BQ in Chicago and maybe go for 2017....but maybe I'll do a dream race instead. we shall see!! It was fun last year but the weather sucked; I would love to see the difference in atmosphere when its not freezing, raining and head winding :)

https://www.mcmillanrunning.com/articlePages/article/35 "Don't Taper, PEAK!" article I love. also he has a short book on this as well: http://www.amazon.com/Surviving-Marathon-Freak-Out-Running-ebook/dp/B00NWRRJX4 Surviving the Marathon Freak Out :)

I think thinking about weight while tapering is important if you have a time goal or not because an extra couple pounds (beyond normal glycogen load pounds) can leave you feeling BLEH for the race. I wouldn't try and lost, but I would look to maintain. You want to up carb intake in the days leading up the race for your…

The ride is going to feel a lot different than the Hoka, but the altra models will give you lots of stack height and a huge toe box. I wouldn't dive in and purchase without trying on though, or at least buy from a place that allows returns. Note the toe to heel differential (the drop) is slightly different with altra being…

Fayetteville half marathon 1:29! 70 degrees, 70 degree dew point and 90% humidity, so I felt good about this effort wherein I kept my average below goal marathon pace for Chicago despite the conditions and hills. I was third female overall :)

I agree with litsy. A 26 miler would affect my quality work the next week. I think goals matter as well. A time goal will be affected by inadequate balance in the plan or insufficient rest. Maybe I could run a 3:03 marathon on 2x26 in training or something, but, I think the evidence pretty clearly shows that, if I ran 3:04…

my half marathon PR from last training cycle and HR predict a marathon time of 3:01. I ran 3:05, though the weather was less than ideal. It gives me a 5k time from the HM that is 10 seconds faster than my PR. I guess its pretty accurate for me; McMillan has always been very close for me as well-- my first it predicted 3:30…

I think you need to look at a combination of time and miles. Last cycle I did a 22 miler and it took me 2:55:00, but, if that same run took someone 4 or 5 hours, that would not be prudent in a training week. Some thoughts: -Most coaches look for the mileage it will take the runner to go about 3 hours and make that the top…

A lot of the bacteria and viruses that cause deep chest colds destroy all the ciliated cells in the respiratory tract and it can take weeks (or in the case of something like pertussis- months) to replenish them all. Losing those cells makes getting rid of mucous very difficult for the system. I would start very slowly…

A lot of elite runners use longer cycles rather than the typical 7-day. So, they might have 11 straight days of running before a day off so that key workouts are more spread out and more mileage can be attained with proper recovery run days. That is an option if you want to work out more days straight; start thinking…

Physics speaking- you do want to call on gravity to aid you by leaning Slightly forward rather than sitting too far back, as it will help you move weight uphill but I think the tendency is to lean too much! the head thing is weird. Unless her head was really up, which is very detrimental since the head weighs so much, the…

Racing Weight is all about improving the quality of food you eat and dropping weight to perform better. I loved the book and highly recommend it. While I no longer actively track my DQS points, I pretty much know when I have had a high quality food day and when I have not!!! The book also covers nutrient timing, recovery…

http://njsportsmed.com/files/myrtl_routine.pdf

I dilute my cytomax, too!

If you haven't gotten the endurance side of the training, speed work will probably make you slower in the half because, while it will, indeed, help you run faster, you won't be able to maintain that for the 13.1. I would stick to getting mileage into lower and then higher 20s for a while and then into the 30s. I think that…

I like Nuun now and then but the sorbitol in them bothers me at times. Cytomax has the electrolytes plus carbs and amino acids, so it's more of a gatorade replacement rather than an electrolyte only option. But you can just carry one drink when you use that, which I like. It doesn't work if you want a run without carbs…

I was thinking the same thing. If you recall bio 101, you may recall the ol' sodium potassium pump that cells use to create charge difference across the membrane. *boiling down a lot here* but, although potassium levels outside the cell are very important , fluctuations in sodium concentration do more damage when working…

http://njsportsmed.com/files/myrtl_routine.pdf I make sure to do this 2-3x per week

On the breathing thing- deeper is very important. We breath in about 500 ml of air in a resting breath, but only the lining of the lungs has a respiratory membrane that allows for gas exchange with the blood. All the tubes that lead into the lungs do not have contact with the membrane and, thus, they have no role in gas…

Sweat has tons of ions in it- sodium, calcium, potassium, magnesium, etc. pretty much any ion that plays a role in a cell's ability to do work are found in sweat. Potassium is found in higher concentrations inside cells than outside, so you get less in sweat than sodium, which concentrates outside the cell.…

the mix you use, is it ONLY sodium and potassium? If so, magnesium might actually be the issue. Or other essential electrolytes like calcium. Both can cause a feeling of weakness while, at the same time, causing tremors and more rapid heartbeat.

Run with Heart 5k in Morrisville, NC. Goal race of the season before I move on to marathon training. Trying not to be scared out of my mind. It's a 5k. But it is *THE* 5k.

I run 6 days a week and take 1 rest day. Last cycle I did two rest days- even on my peak weeks in the 70s for mileage!- but this cycle I just felt ready to take on more. I think you will know when you are ready and if you need to back off. Also, I always feel it in my knees when my shoes are getting to the end of their…

Cut volume and not intensity; that has always been what my coaches and most books seem to go with. Most taper plans are based on the volume you have been running in your peak week. You cut back 20% 2 weeks out and 30% the week of, keeping up intensity, for example. What those exact percentages are depends on who you ask!

I agree on the idea of starting outside and getting as much time in outside as you can because you cannot underestimate the benefit on running on the similar surface to your race. Plus, the longer you can stretch out those long, slow, easy runs, the better. I think being outside is the most likely place to get that long…