Runners Rule

we are fine, i saw your facebook posts about the 5k. i dont know if you are doing speed work but running 400's has helped me so much. 18:26.. finally the 18's on a certified course. look at my tuesday milage posts. we do the same thing every week. 8 to 10x400 with 90 second breaks in between. run them under your fastest 5k pace.. mile warm up and mile cool down. if your form starts to get really sloppy at 6 or 7 stop and call it day... dont know if it works for everyone but it works for us. we are trying to run 15-30 seconds under 5k pace.

nothing just running. thank you how are you and RR?

what you been up to..... besides boston???? congrats by the way!

Hey Joe...a big thank you for all your hard work with getting your weight training schedule for me. while not doing the weights so much...I have been rocking those push ups. I can already "feel" the difference...the first 10 are not so hard...lol. thanks!

Hey I saw your comment in 5k racing...fast start, slow start....etc. go to general running disscussions and read thread...great advice. some solid racing tips.

i sent pixie runner our weight lifting schedule, let me see if i can find.
dont worry about getting bulky, my wife was worried about the same thing, now she love lifting weights. i will see if i still have that schedule. stay tuned

Hey Joe I have some questions about lifting for ya. I hope you can help.
How many times a week should I lift? For how long? Can you give me some running specific excerises for my upper body?

I want to be tight not big. A strong upper body. Right now I lift twice a week about 15-20 minute sessions. Usually after a easy run. I only do arms...bi's, tri's, and shoulders. some back work.

I want to drop my body fat down and I think lifting can help...would you agree or disagree?

Last year I did yoga alot. that does help. OK thanks that was alot.

whenever you have time to get back to me. no rush.
thanks!

where in the world is Geely??

Geeley---- 52 miles, nicely done, you rock!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Not sure on marathon, just made a post about it (sinus issues), have until 4pm saturday to decide. This really does suck, I wanted to run in it bad, and will probably end up registering but not sure its a great idea to run all jacked up on Clariton or Benedril.