trswallow Member

Most larger events will have a timing strip at the start line, you will get a time from the start line to the finish line. You also usually will get a gun time, which is the time from when the starter pistol/horn goes off until you cross the finish line. For smaller events, sometimes they only have the strip at the finish…

You are currently only running two days a week, which is enough to maintain your current level of running fitness. To improve you need to run 3 or 4 days a week. One of your runs should evolve into a long run (ex. 3 days/wk 5k & 1 day/wk 10k). Having the aerobic capacity to run longer distances means that you should be…

I used to have problems with maintaining my own pace when I was around other runners, but I finally learned to just set my own pace and maintain it. You don't know anything about the other runners that you are trying to keep up with. They could be capable of running a time that you don't even bother to dream of, or they…

You don't actually say which joints hurt, but I assume it is your hips or knees. It sounds like you need to do some warm-up exercises before you run. Personally I do Coach Jay's Lunge Matrix and leg swings before each run. You can also do the Myrtl routine or a post-run yoga routine as a cool down. You can get a…

First: Why are 5ks more popular than 10ks A 5k is a distance that most people will finish in less than an hour, with all participants finishing in less than 90 minutes. This makes it a doable distance for casual runners and non-runners that may only be doing it to support a good cause or to say they did it. A 10k on the…

Well if she does it again, just stop running and stand on the belt. You will shoot off the back and take her out. Its not like she can say you did on purpose because who would do such a thing. Besides people are supposed to stay clear of the back of in use treadmill for just this reason. You will probably be a bit bruised…

How are you judging accuracy? Are you stepping on and off it multiple times in a row, or are you weighing yourself and coming back later to weigh yourself again? What surface is the scale setting on? Do you move the scale and "put it away" after use? Is your scale on a hard solid surface (ex. tile, wood, vinyl) or on a…

I just wanted to make sure that we were on the same page. I have seen a few occasions where someone doesn't realize that the daily calorie allotment already has the deficit built in, so they are leaving calories on the table and complaining about lack of energy or feeling like they are starving. It kind effects whether the…

I think the Geneva Convention only applies if your trainer is making you do and he/she is a foreign citizen. A person can do what ever they want to themselves without involving Geneva Convention or the International Criminal Court.

If you are losing an average of two pounds a week then you must have an average deficit of 1,000 calories a day. Height has nothing to do with weight loss. It doesn't matter if you are 5, 6, or 7 feet tall it still takes 3500 calorie deficit to lose a pound. So at 1 pound a week that would be a 500 calorie deficit each…

You could use a pepper extract sauce like Dave's Insanity. These are used in drops not shakes. Or cut fresh or frozen peppers into your food. I grow my own peppers and freeze them. When I want to use them I cut them with scissors and try to cut pieces as thin as possible. Sometimes scraping more than cutting. Thin cuts…

I'll be doing the same thing I did last winter in Ohio, training for an April marathon. I'll be running outside five days a week, going to the Y a couple days a week for weights, yoga, and occasionally to swim. Last year I did several runs in single digit temps and negative wind chill. I would finish with my beard frozen,…

A face mask or scarf over mouth and nose help to capture the humidity from your breath and to prewarm the air. Make sure that whatever you use to cover your mouth has a loose enough weave that you can breath thru it while running. I have a balaclava that works fine for hiking and winter camping,but the first time I used it…

Are you sure that it is effecting your metabolism vs effecting your hunger/eating habits? According to WebMD some people gain weight and others lose weight (http://www.webmd.com/depression/ssris-myths-and-facts-about-antidepressants?page=2#1 ). It is possible that in your unmedicated state you had less hunger or desire for…

Make sure you have good shoes, especially if you have had any foot problems or flat feet. Most lower priced running shoes are neutral shoes and are designed for ideal feet. If you have flat feet or any foot/ankle problems then you might need a support shoe. You need to take care of your feet because they will take a lot of…

Actually every fall I get thrown for a loop when the temperature drops into the 50s and 60s trying to decide if I need to wear long gear, if so how heavy and do I only need a long top or top and bottom. This kind of goes to remembering Rule Number 2, since for the previous seven months it has been comfortable or hot at the…

I usually keep a bandanna tucked into my hydration belt. During warm weather I use it to mop sweat off my arms and in cold weather I use it to dab my nose. I also use a nasal spray medication year round for sinus problems, which helps reduce the severity somewhat. If you have underlying sinus issues, then you should…

First most of my comments are based on my cold tolerances, so you might have to adjust the suggestions up or down based on your own comfort level. For a frame of reference I keep my house in the mid sixties during the winter. Second this turned into a long post, but hopefully it provides most of the info you need. Last…

Another question is what did the mice do when they were not eating? The only way to guarantee that one group has constant access to a limited amount of food is to dose them with food every couple hours. The 8-hour group would be dosed more frequently and/or more per dose. By time the constantly fed group starts thinking…

Usually the reasoning is that you burn fewer calories when you sleep, so it will mostly turn to fat. Eating more of your calories late will not affect weight loss, but it can affect sleep in a couple ways: 1) Laying down with a full stomach can result in acid reflux. 2) Laying down with a full stomach, especially if it is…

Losing 55 lbs in 12 weeks (4.5/week) seems excessive and would likely result in significant muscle loss unless you are lifting a lot of heavy weights. Also what is your calorie goal, because 3 cups of rice is close to 1,000 calories? You might want to cut some carbs to make room for more protein, which if you are lifting…

You have had too much coffee when it interferes with your sleep or when you start acting like Tweak on South Park.

If you add the powder directly to your coffee cup it usually works better to add a little at a time so that it can dissolve and mix better. If you just dump in a half or full scoop it forms a thick gooey layer that keeps the inside dry, similar to when you get lumps in pancake batter. At that point you need to breakup the…

I've read that beer is a great recovery drink, so about once a week I stop into the tasting room of the local brewery to aid my recovery. The brewery sets right on the edge of the local bike path. When I was marathon training I started some of my runs near the brewery so that when I was done i could stop in and have a…

I understand that sometimes life happens. I have not lifted in over two months. I did a triathlon at the end of August and participated in a fitness challenge that ran all summer, so lifting took a back seat. The same thing happened leading up to my April marathon. I plan on restarting this week. I will set my weight to…

I used StrongLifts 5x5. When I start lifting last September I had not been running for a while due to a knee problem. The deep squats helped with the knee rehab. When I started running again in October I had better form than before and once even though I did not have my previous endurance I managed to have my previous…

You should not be trying to run your long runs at race pace. You also should not carb load for your long runs. The point of the long run is to deplete your stored glycogen and force your body to start converting fat for energy. Here is what Hal Higdon has to say about the long run:

Closing a day just causes the five week weight estimate to be calculated. In the app enter the additional food and push the close day button to see the updated weight estimate. On the website you can reopen a day or just add the additional food, because the weight estimate will automatically update.

I've used Hal Higdon's plans for all my half and full marathons. He provides plans for various distance and at least three experience levels (Novice, Intermediate, and Advanced) for each distance. Each plan has a description of who the plan is intended for followed by descriptions for the terms used in the plan. Hal also…

Most marathon training plans only have you run a maximum of 20 miles, because once you go over 20 miles your body starts breaking down and you don't want your body breaking down before race day. Hal Higdon's website has post marathon recovery plans. You might want to check out the zero week plan.