I recently had a V02 max test. The result was 62.5 ml/kg/min, which I'm told is above average. However, I can't run very fast for very long. I usually can manage a 4 mile run at 8:30 pace, but no faster. Yesterday I ran a mile as fast as I could in 7:38. My question is, with a v02 of 62.5 should I stop doing all LSD runs and focus on speed work? If yes, what should I do? My goal is a 10k in 38:00 and currently I am running 20-25 miles a week.
Reply - Janet
Depending on where the VO2 max test was done and what type of test was performed your results may be valid or completely inaccurate.  I'm kind of leaning toward inaccurate at the moment and here's why - a VO2 max of 62.5 would predict a 1 mile race pace closer to 5:20 rather than the 7:38 you were able to accomplish.  The one mile time trial that you ran gives us WAY more information than a VO2 max test.  If we assume that your 7:38 was an all-out effort as you say - then the 8:30 pace you're running day to day represents your 5K race pace.  In other words you're already doing nothing but speedwork if you're doing all your runs at an 8:30 pace.  On the other hand if I plug in the numbers for your "4 miles at an 8:30 pace but no faster" then you should have been running your 1 mile time trial in a 7:30 pace...
In other words it sounds like you're going out the door every time at/near race pace and what I'd recommend is that you stop doing all that speedwork and instead focus on building your endurance!  If you want to race well for 6.2 miles, you'll do well to get your weekly mileage above 30 and get to where you can run at a very easy aerobic effort for 8-10 miles.  Doing a long run of 10 miles once a week will work wonders for your ability to sustain a fast pace for a run as short as 6.2.  Speed is best built on a foundation of endurance, so gradually increasing your weekly mileage, following a pattern of alternating days of overload and recovery (varying your mileage) and gradually building your long run will go a long way toward helping you achieve your goal.  For someone who can race a 1-mile time trial all-out at a 7:30 pace, you should be doing your base building at about a 10 min mile pace!  This aerobic pace will stimulate all the physiological changes needed to set the stage for you to be able to build speed.  Once you've built your foundation, then and only then do you interject some measured amounts of focused speedwork!  Go back to the basics and build your foundation!  Hope this helps - if you want personalized assistance, check out the "Services" page of this website for more information.  Best - Janet Hamilton, MA, RCEP, CSCS, RRCA Coaching Instructor

I have been a runner for years but over the last year I have had to stop running completely due to achilles tendonitis in both legs. I do exercises I learned from physical therapy to help prevent tendonitis. Last time I ran I pulled my right calf which could have been a sign of early tendonitis. I am wondering if I can ever run again or do I have to stop forever?
Reply - Janet
Sarah, Achilles tendiopathy is a difficult thing to work through, but it can be done. It's important to realize that it's probably not an inflammatory condition you're dealing with (especially if it's been going on a long time) - but rather a degeneration of the connective tissue. When you accept that fact, you will be more likely to listen to the little signs/symptoms and heed them rather than push through them.  Hopefully your PT focused on eccentric strength training exercises for the tendon rather than just telling you to stretch?  Did the PT evaluate your biomechanics to make sure there's nothing going on there that could make things worse?  For example, if your foot pronates too far or too late sometimes that can be problematic for the Achilles.  Have you focused on improving hip and core strength?  I don't think you have to resign yourself to never running again but rather try to get to the root causes of your Achilles tendinopathy and deal with them, then return to running in a smart way - transitioning from a walking program through a run/walk period and then finally back to running.  If you want more specific help with this, you can drop me an e-mail.  Hope this helps.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Hello, I asked about leg length discrepancy back in February. I just wanted to give an update and let you know that I took the risk and inserted a thin insole in the "short" shoe underneath the custom insert I already had (only about 2.5mm) - been running (and also hiking) with that for a while and it seems to help. The trigger point in my quad is all but gone and the patellar & TFL region are much better, too. I am now up to an hour for my long runs - haven't done that in about 2 years - and experimenting with a little more height, until I feel it's too much and then I will go back.
Reply - Janet
sounds like you did just the right thing... start small and monitor your body's response! Great news you're able to run without pain again.  Best of luck for continued improvement.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor