What type of training will help one of my long distance runners to improve 3rd lap 1600 meters
Reply - Janet
Its had to say without knowing what your athlete's unique strengths and weaknesse are.  The performance on a 1600 m race is dependant upon adequate endurance, as well as good strength.  Are you training your athlete with adequate strength exercises? What about plyometric drills? Does your athlete have adequate endurance base to hold a hard effort throughout the event? Just some food for thought... Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor
Follow up - AL
My previous question 3rd lap 1600 meters;She is very endured and her strength is great and we did alot pyro exercises prior outdoor track season, but she is having difficulties with the 3rd lap
Reply - Janet
Well, if you're confident she's got adequate aerobic endurance, and you've done plenty of strength and plyometric activties to maximize her strength, you've pretty well covered all the things I'd suggest. Sorry I can't be of more help on that one -- Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor.

I was recently diagnosed with fibromyalgia. I had a 6 month layoff from running due to 3 clogged arteries fixed after an ultramarathon, Johns Hopkins tests to confirm "sighing dyspnea" for low blood oxygenation. Then "tests" with fibro specialist. I just started running about 4 weeks ago and I'm really slow. However, I am easily at 6 miles / workout and over 20 miles per week. I've adjusted my workout so I take a 2 minute break every 3 miles or 2 miles. I have no speed at all (I guess I'm building my base)...I take neurontin rather than lyrica to minimize side effects. What should I be doing differently for workouts to get back in shape with fibromyalgia. Obviously, I get much more tired the next day than I would have 1 year ago. I would like to get back to marathons and ultras this year. Any suggestions or experience with runners with fibromyalgia. Thanks.
Reply - Janet
Let me preface this by saying that I'm no expert on fibromyalgia and off the top of my head I don't know of studies that have been published specifically regarding running and fibromyalgia. The studies I am aware of are on more general terms (physical activity and fibromyalgia). Often the activities that are studied are biking and walking, somewhat less intense than what you're doing with your running and certainly less intense than what you're striving for with marathoning and ultramarathoning.  I can say that what those studies show is that if the activity level is moderate the individual usually experiences a gradual reduction in the level of post-exercise fatigue and a general increase in overall wellbeing and reduction of fibromyalgia symptoms.  I think you'd be wise to consult with a rheumatologist for more detailed guidance.  The only difference I can clearly recommend in your training is to take a much more conservative approach than you have in the past both in terms of intensity (speed or pace) as well as in terms of progressions.  Following a 10% per week increase would very likely be too much.  You'd be wise to do more gradual progressions such as 5% increase in weekly mileage every other week.  Make sure all your  medical team (physicians, pharmacist, PT, etc) know what you're trying to accomplish so that they can all work together to help you succeed.  Mostly I'll tell you to not worry about your lack of speed right now. The goal is to gradually build your endurance and exercise tolerance back up. Speed will come much later... after your base is fully established and your body has proven it can tolerate the training. Be conservative. Best of luck in your return!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Janet, thank you for your answer related to the quads pain while on elliptical. One last question - before finding this site, i saw a bunch of other posts on a few websites and there are different opinions, so my question is: the foot needs to stay "glued" on the elliptical platform with soft movements of ankles and knees,or the foot has to follow a "walking" move , lifting the heel and keeping the forefoot on the platform?
Reply  Janet
I think if you have the incline and resistance set correctly your foot will stay pretty much on the pedal throughout the whole movement.  If you're really tight in your lower leg muscles you may find your heel coming up but I think you should relax and let the movement come as naturally as possible... don't try to push up onto your tip toes.
Hope this helps - Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Hi. I am new to training on the elliptical - i just bought one and was eager to start working out, but i think i am doing something wrong, because my quads are killing me after only 10 minutes. I barely finish a 10min program, no way i can do another one right away. I usually take a break and restart 30 min later when i feel better, but my quads are in such a pain as soon as i step back on the machine. My husband, who is much more fit than i am, can't even do one full program, he complains about severe quads pain. We get the pain regardless the resistence level, which doesn't happen when we walk or run! What's the problem, are we both so out of shape, or we just dont know how to use the elliptical?
Reply - Janet
The biomechanical action of the Elliptical trainer is very different than what is used in walking or running.  Most elliptical trainers have adjustments not only for incline but also for resistance. I recommend you drop the resistance a little (if you haven't already) and simply realize that it will take you time to train up for this. You may find that if you stop BEFORE you have symptoms that you'll do better.  For example - you might try alternating 5-7 minutes on the Elliptical with some other activity like upper body strength stuff or stationary biking or walking/running for a few minutes, then go back to the Elliptical for another short bout.  Most people are able to gradually (and I do mean gradually) work their way up to a longer workout but just realize that this will take a little time.  Best of luck to you! Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor.

how do you rule out fractures of the lower leg and ankle?
Reply - Janet
Generally fractures are confirmed with some sort of diagnostic imaging technique.  X-rays are the "low tech" option but won't usually show stress fractures in the early stages.  A Bone Scan or MRI is usually used to confirm a stress fracture in it's early stages.  The physician will usually suspect a stress fracture based on symptom presentation.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor