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8

The Furman Institute of Running and Scientific Training (FIRST) put out a good book called Run Less Run Faster. You can find a lot of information contained in the book at the original article in Runner's World. Basically, the FIRST program outlines 3 types of training runs. The three FIRST workouts are a long run, a tempo run, and a speed workout that are ...


7

I've been to the FIRST running camp (two years when I was in high school). They do have a lot of good information; however, I have anecdotal experience that will help you in particular with the half marathon or marathon. I would avoid any sorts of interval or short speedwork stuff. Weldon Johnson (co-founder of Letsrun) dropped his 10,000m time to 28:06 ...


4

How much time do you have to train, and how many days/week are you able to train? You sound like a relative beginner, so you can expect pretty rapid improvements from just riding more. Frequency beats duration at this point. Try to get out as often as possible, and ride as long as you have time for. When you feel yourself stagnating (which will probably ...


4

HR is a very accurate measure of effort, and as delayed as any other natural parameter, call it breathing, perceived effort, fatigue (or even sweat to give another example). Your heart doesn't know if it's cold or hot, uphill or downhill. Any factors that increase/decrease your heart rate will likely impact your performance The only thing that might be ...


4

Your max heart rate will happen typically at the end of the marathon, when you're making your final push for the finish line. Comparing your heart rate throughout the majority of the marathon to this maximum isn't very meaningful. Maybe you just worked really hard right at the end and you'd end up with your steady heart rate being a lower percentage of your ...


3

I don't think you can fully compensate for elevation gains (climbing) without some actual climbing... Are there any small hills, multi-story parking garages, or anything where you could do some climbing laps, at least? Off-road hills on a mountain-bike with bar-ends? I think some combination of longer rides, intervals, sprints and/or added weight (pull a ...


3

2 schools of thoughts on running the day before. 1) rest and save your glycogen stores for race day. 2) warm up and then run a few minutes at race pace. This could look like 10 minutes easy followed by 10 minutes of 30 seconds at 10k pace and 90 seconds jog. If you tapered the week before, I prefer 2. If you haven't cut back mileage, choose 1. Really ...


3

You can probably increase your pace for the 3 and 4 mile legs, but hitting an 8 mile pace for the 7 mile leg I would consider and accomplishment. The fastest way to increase your conditioning and pace is to incorporate interval training into your runs. It can be done on a treadmill, but you should really get out and run outside if that's where you're ...


2

Your best bet is to practice doing sprints, the 100m shouldn't be too long a distance. You can start smaller and practice doing 50m sprints and then build up. You should also make sure you get a decent amount of sleep the two nights before the event. Because you will be doing sprints, during training and before the event I suggest you do a reasonable ...


2

Rope climbing is all about technique and efficiency. This youtube video should show you the correct technique to climb a rope efficiently: http://www.youtube.com/watch?v=qY_-1GGebQE Now because you don't have a rope to practice on, the best you can do is develop your strength and muscular endurance by throwing a towel over a pull up bar, grabbing onto the ...


2

I want to say just ditch the camelbak and and one of the bottles and limit yourself to 700mL, but maybe your body actually needs more water. More likely though, you're just drinking more than you need (most people drink a lot more than they really need, thanks to Gatorade/Powerade marketing), so try exerting self control, and see if you can have yourself ...


2

I believe you would be DQ'd if you were to use it. Looking at this thread, though they don't mention Androgel specifically, it looks like this is a standing problem: http://masterstrack.com/2010/07/14233/ The USATF rules on doping can be found here: ...


1

There's nothing magic in climbing. The ability to climb on a bike is mostly determined by the ratio of your power output to your total mass (total = you + bike + all your equipment). It's entirely possible to become a good climber while riding in non-hilly areas, or even indoors on a bicycle trainer -- it's easier and more fun to do it on actual hills but if ...


1

I've always found that if I run faster, I can't run as far. It's as simple as that for me. If I want to run a long distance, I can't run as fast. Eventually, as I either run that distance more, or increase my distance even more past that, I can run it faster. Also, I'm always surprised by my times on race day. There's a lot more motivation to keep you ...


1

Continuing on from the answer from Nick, I think that it is a strong case for learning the principals of training. I'll expand; If you train at 100% all of the time you will burn out within 6 months, this is because you are pushing your body to the limit all of the time. That is not good for you as our bodies were not designed to do this. I think you ...


1

7 miles at a 9 minute pace is 63:00 minutes. Are you running just 20 minutes at time or doing more than described in your question? Being a very 'new' runner again, you should worry about increasing time spent running and increases in pace will follow. You have to build up an aerobic engine.



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