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bio website christopherickes.com
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visits member for 2 years, 11 months
seen May 17 '13 at 12:47

Coaching runners to new PRs! Fascinated by & obsessed with the science behind the improvement.


Oct
18
comment Realistic best time for 5k?
Yes, I do mean 90 minutes at one time! But there are lots of ways to get there. Without knowing you, your history, etc., I would recommend either of these 2 variations. 1) add 5 minutes a week to your run for 2 weeks and then go back to where you started in week 3. Begin week 4 with 5 more minutes. ex. 30, 35, 30, 40, 45, 30, 50, 55, 30, etc. OR 2) do a split run where you do 15 easy, walk 5 minutes, 15 easy. Add 5 minutes to one of the easy each week until you get up to 90 minutes total. Good luck.
Oct
17
comment General malaise after workout for the whole day or sometimes 2 days. Is it normal?
Can you give us more details? Age, are you overweight, what types of workouts are you doing, any other health issues? Could be too much too soon. Could be a million things.
Sep
7
comment Why is muscle size not proportional to strength?
Yes, oops. Corrected now. Thanks for the catch.
Jul
17
comment Should I run everyday or alternate days and run longer?
Ha ha. Ok, true that. I guess you are always burning fat when the intensity is lower but your burn MORE fat after the glycogen stores are depleted. So the 60 minute threshold is more accurately when glycogen stores are depleted and more fat is burned. Again, not a hard, fast rule but guideline
Jul
17
comment Should I run everyday or alternate days and run longer?
No worries. Fat is 60% of the fuel source when exercising at 60-70% of max. Fat becomes the primary fuel source when glycogen stores are depleted. Again, depends on the runner, but most runners become glycogen depleted around 60 minutes. Training can change this so it isn't a hard, fast rule but a general guideline. Here is some support. livestrong.com/article/…
Jul
17
comment Should I run everyday or alternate days and run longer?
Thanks for the lashing John. #1)if time permits i will find support for the 60 min comment. There isn't a "switch" that says glucose off, fat on but generally speaking 60 minutes is where fat stores are tapped. This is with well trained athletes (Olympic, Elite) so perhaps there is some difference with average joes. #2)as stated, "that is a post in itself" but I will concede that beginners would be served with 20 minutes of activity (walk/run). #3)arm movement comes from leg movement. Fix the stride, fix the arms. In my experience, short fast uphill repeats usually clean up the stride.
Apr
19
comment Will building up running reduce knee pain
Heel strike does hurt shins & knees. But heel strike can be fixed by stretching hamstrings, stretching hips and strengthening hips. Heel strike is usually the result of poor rear hip extension. The above should help remedy.
Jan
3
comment How to get started with minimal shoes?
@IvoFlipse Not natural selection... VO2 Max is actually increased by consistent barefoot running according to experts. I will look for more proof for this.
Jan
3
comment How to get started with minimal shoes?
@hhh Plenty of sources quote increasing cadence and turnover but I don't have any to reference on the web. Your body naturally takes smaller, faster strides, bringing the weight down directly on the balls of your feet, thus the higher likelihood for injury. Jay Dicharry of UVA Speed Clinic validates this as well.
May
24
comment How can I avoid the Man with the Hammer?
so it is a few weeks later. Where do you stand now? Is everything easier or are you still having problems?
May
21
comment Is there a name for this exercise/movement?
@ivo I figured since I normally write a rambling book, this might be a nicee departure from the norm. :)
May
19
comment Tips for breaking the 18 minute barrier for 5km - I'm stuck!
So what did you decide to do? Seems you could have a HUGE breakthrough if you have been achieving a great time so far without interval training. Good luck.
May
19
comment Sport Specific Lifts - Tennis
With any sport, core strength is going to be key. Even with weight exercises be sure to focus on core. I like a Full 360 Degree Plank Routine for all athletes done every other day. Good luck.
May
19
comment General nutrition for normal people where weight loss isn't a goal
+1 great link to Cochrane Collaboration. I particularly like the Top Reviews in the Past 7 Days portion of the site.
May
16
comment Tips for breaking the 18 minute barrier for 5km - I'm stuck!
Can you tell us more about your training? Besides distance of each workout, are you doing intervals? What effort are your training runs?
May
15
comment How to get started with minimal shoes?
ha ha! No worries on my end either. That makes a lot of sense as accepting does sometime stunt the conversation.
May
15
comment Bench Pressing vs. Push-ups
Both can be used aerobically or anaerobically depending on variables such as load, sets and rest intervals. One nice thing is that you can do push ups anywhere!
May
15
comment Exercises to improve speed and running ability
This will help sprint endurance / sprint stamina, thus the reason for the "ladder". It also helps with change of direction.
May
15
comment How to prepare for a race?
@rmx Great to hear! Congrats on the PR.
May
15
comment How to get started with minimal shoes?
Is there an answer that suitably answers your question? If so, could you please accept. Thanks.