My daughter has been conditioning for Cross Country all summer. She was doing great in the beginning of the season. Half way into the season, she experience muscle pain. She has had blood work and everything has come back good. At some of the races, she finds it a struggle to finish the race. She stretches before all races. Her muscle seems very tight. I concerned because it came on all of a sudden in the middle of the season. She was finishing in the top ten but now it's a struggle to finish the race. Any ideas?
Reply - Janet
is her muscle soreness located in one particular region or is it vague and all over?  If it's localized to a particular region, perhaps a visit with a Physical Therapist would be a good choice? Pieces of the puzzle to examine include her training log (mileage and pacing), her strength exercise routine (if she's not doing any strength training that might be something to address) and her nutritional routine.  If she's not fueling adequately (unfortunately common in young female cross country runners) or if she's not keeping her electrolytes in balance or not staying well hydrated -- any of those things can affect her race performance.  Feel free to e-mail me with more details and I'll try to help you sort things out if I can. You can reach me at janet at runningstrong dot com.   Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

In the last year I have ran 5 5k races and one 10k My question is I do not run very much probably 5 to ten miles a week is it possible to increase my 5k time by 7 minutes? I average about a 28 minute 5k. I want to run around 30 miles a week
Reply - Janet
Jim, one of the best ways to improve your speed at any given distance is to improve your endurance - the best way to do that is increase your running miles per week.  Whether or not you could knock 7 minutes off your 5K time is hard to guess - I'd need more information!  I'd be happy to help you with this - you can e-mail me for more information if you like or check out the "Services" page of this website for more info.  I'm available at janet at runningstrong dot com. Best of luck to you in your race goals.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I missed the last week of running because I had a serious infection. Today is the first day that I am feeling human. I have not run since last Tuesday and am unsure about how to get started again. I was running 20 miles a week (5x a week with long run of 6 miles) very consistently before I got sick. How quickly should I ramp back up to 20 miles? What is the best way to start? Thanks for your help! Debbie
Reply - Janet
If you're able to - I'd take a generous two weeks to come back... and if your body is still feeling run down from the infection, take longer. It also is important to realize that some antibiotics have potential for side effects in some people that may be significant. For example - a rare but serious side effect of Cipro (Levaquin too) is a potential for tendon injury.  So - if your infection necessitated taking antibiotics - be conservative in your return to running.  You may want to take a week and just walk, then the next week do only easy short runs if you're feeling back to your old self.  Listen to your body.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Do you think it's necessary to run over 22 miles training for a marathon? I've broken 3 hours twice and want to do it again. I'm averaging 68 miles per week with one hard session. So far I have an 18, 19, 22 & 21 miler. The 21, I finished with 3 miles @ 6:36 pace.
Reply - Janet
I think the higher volume of training you're doing (>60 miles per week) is of more value than tacking on a mile or two to your long run.  I routinely have my advanced marathoners (those with several marathons behind them and a specific time goal in mind)  do several long runs in the 22-23 range, but generally don't have them do more than that.  I also don't usually have them do "fast finish" on their long runs - though I might include some marathon pace running in the middle.  I've just found that the leg fatigue at the end of a long run, combined with the higher demand of doing faster paces often leads to an increase in injury risk.  I've found I can drop that risk down if I'll put the faster segment in to the middle of the run before the legs are fully fatigued.  Sounds like you're on track for another good marathon - good luck!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Hi, Janet, I'm one of your former coach-ees, worked with you last summer. Last fall I was sidelined by some SI/hip problems and I'm finally trying to come back to some distance, trying to train for the Thanksgiving half. I'm concerned about my heart rate. Today I ran 6 miles , taking a one minute walk break every ten minutes. I was VERY slow...I'm embarrassed to post among all these good runners, but 6 miles was 76 minutes...that's about a 12.6 minute mile pace! If my math is right. But when I finished, my average heart rate during the run was 165, or 91% of max (I'm 40 years old). That seems very high! Obviously I'm trying very hard NOT to push speed. Am I just out of shape, or am I missing something? Thank you!
Reply - Janet
Hi Alicia - good to hear from you again! Glad to hear you're working your way back into running.  There are lots of things that can affect your heart rate numbers.  I took the liberty of pulling up your old data just to see what I had estimated your HR would be at various effort levels... The way I do the calculations is to take an age-predicted estimate of your max, then account for your resting heart rate before determining the effort level.  This is known as the Karvonen formula.  If you have a true measured known max heart rate - the calculation is much more accurate, but without the benefit of that you use the old stand by of 220-age.  When you use this as your estimate of max HR, keep in mind it is an estimate that has a standard deviation of +/- 10-12 beats per minute. So, at 40 years old your estimated max from that is 180 but your TRUE max may be anywhere between 168 and 192 beats per minute and you'd still fall into the realm of "norm" or one standard deviation.  See where I'm going with this?  Keeping in mind that many researchers now feel that other estimation formulas are more correct than the 220-age one helps you realize that this is getting to be a pretty big bullseye we're aiming for.  If I plug in your numbers to the Karvonen formula and estimate your resting heart rate at 60 (just a number I pulled out of thin air) - then your easy effort HR would be around 156, using another estimation formula for your max comes up with a target of 162.  OK... those numbers are relatively close to each other - so - if you're one of those people who's statistically "norm" and your resting HR is 60 beats per minute - you can estimate your easy effort pace at 156-160.  But wait... there's more (I feel like a late night TV commercial for some gimmick)... you have to keep in mind that your HR monitor has some potential for error, and that your HR will change based on terrain, time of day relative to your last meal, etc, etc...
So - what's the bottom line?  I'd say that if you're just getting back into running and the goal is to complete the half marathon on Thanksgiving day - relax and take more frequent walk breaks and let your pace be whatever it's going to be.  The most important component of fitness for this event is the endurance needed to complete the distance. Speed will figure in to future endeavors and is best built upon a foundation of endurance.  Build endurance first... then think about building speed.   Relax - give your body time to build the needed strength - enjoy the journey!  Your heart rate at any given pace will come down as your heart muscle and cardiovascular system adapt to the training but this takes time so be patient.  By the way - you know I'm here if you need some guidance again ;-)     Best of luck to you!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Hi, I'm currently training for the NYC marathon on November 1st. Following a beginner's training plan, I was supposed to run my last long run this past weekend of 20 miles. At mile 16, my legs and feet cramped up real bad and couldn't continue past 17. My question is if I should attempt to run 20 miles again this weekend as I have yet to run a 20 miler leading up to the marathon, it would be a confidence booster if completed. On the other hand, I know I should also give my body adequate time to taper. Thanks for your help
Reply - Janet
Ace, with this being your first marathon I think I'd take the more conservative route and just taper as planned.  If you do opt to do the 20 miler this weekend - then your taper for the final stretch leading up to the marathon race day should be very conservative.  Hopefully you trained long enough and achieved an adequate weekly mileage that you'll be able to complete the distance on race day.  Usually I like to have my beginners complete several 18 milers and at least 2 twenty mile runs prior to race day - and total weekly mileage in the 45+ range is usually a good target for a first timer. If you achieved the weekly mileage and accomplished your 18 mile training runs, then missing a 20  miler is not so significant.  If however your total weekly mileage was low (35 miles a week) and you haven't yet run further than the 17 you accomplished last weekend... then you should be prepared to adjust your marathon goal to match the training you've been able to complete.  Best of luck in your NYC marathon - taper well, fuel well, hydrate well and enjoy the journey to the finish line!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I've noticed when running that my feet, ankles and calf muscles become very tight making it difficult for me to keep taking the steps. Why are they doing that and what's the best way to prevent it?
Reply - Janet
Mistie are you new to running?  If so - perhaps it would help to spend a few weeks walking, then gradually transition to adding some run segments into your routine.  Also - are you wearing appropriate running shoes?  If you're running in old shoes or shoes that don't offer the right type of support, that could make things uncomfortable.  Do you wear elevated heel shoes most of the time?  If so - perhaps your calves have gotten tight and the muscles in your feet have gotten weak? Gentle stretches for your calves several times a day may help - as well as transitioning out of the elevated heel shoes into something flatter.  Hope this helps - feel free to email if you have questions! Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor