i am new to the threads

[lil_nicky01]

i am 16 yr old male from iowa. I just started running in june this year for cross country. i ran about 300 miles completely on my own over the summer and competed in about 10 or 15 races, which were mostly 5k's. My 5k time started at about 25:30 and about a month ago i PRd at 20:10. In the first week or two of XC i was very good. But over about a month of several injuries and acquiring the flu i was broken down. Just recently i have returned to good health and have started really working hard to finish off the XC season right. I should have broken my PR that i set, but i am just getting back. I have only 1 or 2 more XC meets and 2 more road races to break PR. After the season i want to continue training over the winter and maybe throw in some Weightlifting. I also run track, this year i want to run the 1 or 2 mile event. Between now and next XC season i will be working extremely hard to be elligable for a varsity position on my team. I have a track season and road racing season to do that. i have some quick ?'s below

i have exceeded my running shoes, and i want new running shoes as well as some spikes for track, so what shoe should i get?

my shoe i have right now is the Gel-Nimbus by Asics

I am running about 2-3 miles before school and running after school for XC practice, this adds up to about 35-40 miles a week. so is this too much work or not?

[daniella]

lil nicki,

Personally, I like your shoes. I have been running for years and have worn Brooks, Nike, Adidas, Puma, Reebock, etc. I recently become an Asics fan. I got turned on to them in January by a store clerk who just graduated from Drake, where he was on the track team. He said all the men there were wearing them. I have a pair of the Nimbus and a pair of the Kayano. The Kayano has more arch support which helps if you tend to pronate in, like most runners. I like the Asics better than any shoe I've tested, because it gives me a smooth ride, plenty of cushioning, no blisters, it doesn't weigh too much, and it wears very well. I finally found a running shoe store that can do a proper gait analysis, and it turns out I do not pronate, so I can use a "neutral" shoe. So I switched to the Nimbus, which is the best shoe I've ever had for my feet. Everybody's different, though, so you have to try on other shoes until you are satisfied that you have the best shoe for you. The good running stores will let you run on an in-store treadmill, or even take them for a test drive around the block.

As far as your training schedule goes, I would say that it's fine, provided you aren't picking up recurring injuries from the stress of running. 35-40 miles per week is more than enough to prepare you for a half marathon. It's enough for a 25 or 30K, actually. Since you are interested in improving your PR in the 5K distance, I would focus more on quality runs and maybe cut back the overall mileage. Try some hill repeats and quarter mile repeats, 600 meter repeats and tempo runs, where you ratchet up the tempo in steps and then gradually decrease the tempo back to where you started. You mustn't do the quality runs all the time, because you will injure yourself. I suggest alternating between these intense workouts and your longer, slower runs. In fact, one or two quality workouts per week is enough. Your weekly mileage will decrease, but your overall fitness level and top end speed will increase. I guarantee it.

Your idea about weight lifting is good. I do a lot of cross training, because I do triathlons. I lift 2 times per week during the race season and 3 times per week in the off season. As a runner, your goal is not to pack on slabs of muscle. You want a strong core and lean upper body to enhance your overall conditioning and eliminate upper body fat, which is just excess weight for a runner. If you do squats, leg presses, or leg curls, go for lighter weight and more reps. You're looking for endurance muscles, not the fast twitch muscles that give football and soccer players their explosive speed. Because I do a lot of biking in addition to running, supplemented by yoga and core classes that include a lot of lunges, I no longer do weight training for my legs. But I am strengthening the stabilizing muscles with those other activities.

Swimming is a great non-impact alternative if you want a cardio work out and you're too beat up from running.

Active.com, Activetriathlete, and halhigdon.com are all great on-line resources for runners and they're free.

Best of luck with your training. I commend you for the interest you are taking in your health and your body. Keep up the good work.

[g_samsa]

Shoes are a personal choice issue more than anything. I use the Asics Gel DS trainer and that works well for me. But, depending on your mechanics and about a million other factors something else will probably work better for you. The only way to really find out is trial and error. Running stores are good for fitting you and making sure the shoe feels comfortable, but in the end there might be 10 shoes that feel like they fit but only 2 or 3 that really work for your style of running. Keep trying shoes untill you find one you really like -- then buy 3 or 4 pairs of them so you have them in case the company discontinues them.

I have a professional coach working with me right now, but there is a book out called Daniels Running method. It is written, obviously, by Daniels (what's his first name... Greg maybe.. I can't remember), and everyone seems to consider him the best in the business. The book has helped me in many areas where I was a bit confused. Go buy it if you can.

As a high school runner, 35-40 miles a week is just fine. When you become a senior or Junior and your body becomes stronger (in terms of ligaments and and bones) you can add to that. Then if you go further and get on a university team you'll be ready for the big mileage (120-180km per week).

Remember, do not push the mileage issue right now. Your primary objective now is to put in quality miles and avoid junk miles. Don't run unless you have a very clear goal for that training. Putting in empty miles does not help so think about your goals every day. Think about whether you want a speed workout, threshold, hills, tempo, or whatever. Then don't run anything that does not fit with that goal. By running long on a day that should be speed you are doing yourself great harm. It seems like you're doing the right thing.

Your times are solid, and your mileage seems perfect. Get healthy and keep it up. Good luck on the shoes.

[flooman281]

it's jack daniels
my xc coaches abide by his philosphies (i think) so i should know :P

35-40 miles per week is solid
but as everyone else said, you might want to consider more quality speed/threshold workouts vs long mileage workouts. since this is probably near the end of your season, you want to be peaking like right now. so replace more of your long runs with some speed workouts and you should be set for breaking your pr's

i'm just about at the end of my xc season and i've just started getting some pr's. this is probably due to the speed workouts my coaches have given our team, cause during the beginning of the season, i was doing only long runs and didn't get a single pr for a month (about 4 or 5 races) aside from a fun quick two miler.

so yeah, get some speed workouts in

and about your shoes
if it ain't broke, don't fix it. if those shoes have been working for you, get the same model.
as for spikes, i don't really know. i've never worn spikes before. since spikes generally have no support, i.e. just pieces of fabric with spikes on the bottom to put it in simplest terms, just go to a running store and ask to try on some track spikes. they'll probably bring out a few pairs and let you try them on and just see which one is the most comfortable

good luck with the pr