TheRunZone

I've been wearing the same pairs of spikes and racing flats for 3 years and they are still fine. So a pair of shoes still in the box should be very good to run in.

Insane how easy he made that look. Gotta say though I was getting an adrenaline rush watching them duke it out on the back stretch. The last 300m of any middle distance race is where I find Jesus. That bear on your back, running fast, saving a little for the last 200, hammering the home stretch, may...

My physiotherapist put me on video running and wow, did my right leg ever swing into the mid-sagital plane. It was ugly. My left leg was fine. Oddly I over-pronate in the right foot more than the left. Now, however, I pronate the same in both feet. It wasn't the physiotherapist who came up with the ...

Wow! What a race. Tom and Ron: I noticed a lot of the guys in this race were "crossing the line" when their feet hit the track. In other words, their feet were falling on the midline of their bodies, Indian style, vs. one foot on each side of the line. I went through some physio last fall over this ...

As a somewhat injured 49 yr old my advice would be: 1) ease back on the mileage so you don't do any more damage to that knee. Try some cross training like pool runs, elliptical etc. on your recovery days and save the actual running for workouts. 2) Sounds like you need to get in the gym with a train...

Eccentric heel drops got me out of my Achilles problems a couple of years ago. I did them religiously a few times a day and within 10 days my problems were cleared up. I also used a stick, foam rolling and stayed in the pool for workouts.  And massage. My go-to treatment for anything muscle/tendon r...

"The problem is more like this, it overloads you too much if you run too fast on recovery days." Yes, that is what I was getting at.  Recovery should be recovery. An easy run should be an easy run. A workout is a workout and designed to hit an energy system.  As mentioned earlier those harder "easy"...

If you are only running 40miles and only doing moderate runs, no workouts, you could hammer those 7 milers.  Start out slow to warm up, get in a groove and push the pace and finish hard the last kilometer or so, like 5km pace.  So like 8:00 pace for 10min, then build up to sub 7:00 and finish last 1...

What Peter said.
Also the Brooks Ravenna is a good shoe, a little heavier than the Tempo but also a little more stable. And the Brooks Ghost, supposed to be a neutral shoe but I find it's very stable.

Back in the day when I was in 16:25/5km shape I did most of my easy days between 6:30 and 6:50/mile pace (so afternoon 10k's in 40-41min) except long runs which were closer to 7:00.  So that is a bit faster than the 1:30 Alberto suggests.  However, I wonder how much real recovery I was getting on th...

Sounds like ITBS maybe? I have some IT band issues on my right leg, am getting massage on glute med, right thigh and piriformis this afternoon.  I find massage works wonders, as does foam rolling and rest or pool running.  And strengthening the weak areas like glutes.

I echo what the Captain said.  One thing I have learned after 33 years of running and racing is that consistency is the key.  You can train extremely hard and maybe get good results in the short-term and kid yourself that you don't need a coach, but that day of reckoning is right around the corner. 

From the RW article: "do the first 15 minutes at 50 percent race-pace effort, then 13 minutes at 75 percent race-pace effort, 10 minutes at race pace, and 7 minutes at faster-than-race-pace"  So what's the point of a 17min 5km guy doing 15min @ 6:48/km pace followed by 13min @ 75% or 4:33/km pace?  ...

Hi Tom,
Please send me a signed book as well. I'll flip you an email with particulars.

Tom's book is available on Amazon as pre-order. Just placed my order for two copies. Tom, I'll send you one for an autograph!