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Running Forum / Software Solution for High School Distance runners
« Last post by oldcolonial on June 13, 2016, 12:16:48 PM »

I am wondering if anyone out there has any suggestions for keeping organized as it comes to a high school cross country team.  I am thinking about setting up and sharing a template spreadsheet on google drive to share with a high school cross country team.  The idea would be to lay out a summer training schedule and place for team members to enter their workouts during the pre-season.  It would then roll in to the fall as a place to record those workouts, schedules and performance results for the season.
Integrating into a site could also provide a convenient place to communicate such things as schedule changes, routes, directions for parents to meets and so on.

Any experience, concerns or suggestions would be helpful.

I am looking at my first stab at being an assistant coach for a high school team. I just completed the USATF level 1 school.   
Running Forum / Re: Should Runners Strength Train?
« Last post by messi123 on March 18, 2016, 03:25:53 AM »
Thank you!
Running Forum / Re: Should Runners Strength Train?
« Last post by Ryan on March 17, 2016, 03:10:18 PM »
I would do them 2-3 times a week. Initially, no hand weights. Most people have trouble handling their body weight with good form. I'd want no hand weights until they can be used while maintaining good form.

Some people are fans of squats. I'm not. I prefer single leg exercises. One of the major benefits of strength training I've found for runners is balancing strength imbalances. If you do single leg exercises, you quickly find and can easily work on imbalances by doing the same number of reps with both legs. If you do double leg exercises like squats, you likely won't notice the discrepancy. Worse, because you will unconsciously compensate for the weaker leg with the stronger leg, you could make the strength discrepancy worse.
Running Forum / Re: Should Runners Strength Train?
« Last post by grammyontherun on March 14, 2016, 03:25:04 PM »
Would you do these every day? Would you ever use hand weights for the lunges? How about squats?
Running Forum / Re: Should Runners Strength Train?
« Last post by Ryan on March 09, 2016, 10:48:46 AM »
In short, yes! Absolutely, runners should strength train.

Many have taken this blog post by me to mean I don't think strength training is valuable. Even when I originally wrote that, somewhere around 15 years ago, I believed strength training is critical. I still question whether lifting weights is the best way to do that for most runners, though.

For most runners who have limited time and energy for training, I think we should be looking for ways to get the biggest benefit from the least amount of time. Going to the weight room is not the answer for this. Instead, I strongly believe that body weight exercises are the way to go.

I created a video on YouTube some time ago with a base routine that hits all the major muscle groups used in running. In my opinion, this is a good starting point for most runners. It covers a lot of ground including general work for most problem areas runners have. I do have other videos with more specific exercises to target specific problems but those are only available to Club members.
Running Forum / Should Runners Strength Train?
« Last post by messi123 on March 08, 2016, 03:29:08 AM »
How important do you feel it is to supplement running with strength training?
Does anyone know of any good strength training programs for runners? Or websites that provide strength training plans for runners?
Running Forum / Re: Back On My Feet Soon!
« Last post by RandyS on May 04, 2015, 06:29:22 AM »
I'm back! Kind of back anyway. Hernia's are behind me but running is nothing like it was before. A mile feels like a marathon. It's more of a shuffle then a run (11:00 min/pace). Legs have no spring and complain when I increase my stride length or rate.

It's going to be a long road back; frankly, the way I feel after my first post hernia week makes me wonder if I can reach 25 miles/week before fall.

I also need to get my diet under control! When I got the hernia's last fall I was running over 250 miles/month and eating based on that calorie burn. After the injury I basically stopped running (ran less than 100 miles in 2015 so far) but kept eating like before. Went from 150 pounds to 175 in 6 months! At my peek I was only 140 (at 5' 9" that was a little to 'little' and felt best overall at 150) but running with an extra 25 pounds is hard!

Now that the injury is healed I'm motived to drop the extra weight. From what I recall from Glover (think I read it in 'The Competitive Runners Handbook" a long time ago) each pound is about 2 sec/mile. Getting back to my old weight "should" get me under 10 min/mile all by itself!

Running Forum / Re: Back On My Feet Soon!
« Last post by Ryan on March 23, 2015, 06:07:46 PM »
Randy, I'm so sorry to hear about that incident. It's amazing how we often take things we do for granted until something like that happens. I look forward to hearing that you're back on the road and feeling strong.
Running Forum / Back On My Feet Soon!
« Last post by RandyS on March 23, 2015, 10:02:36 AM »
I'm a long time reader of this forum and have read Ryan's sage advise back to his days on a running magazine forum. I've been running for 15 years but would be considered a 'late onset' runner. I didn't get serious about running until my early 40's (I'm 57 now). I was never very fast (PR's of 6:00/mile, of 20:00/5k, 3:19/marathon; all in my late 40's) but had decent endurance.

By "decent endurance" I mean I never had a running injury (not counting a couple of bad falls on ice or potholes). Was a consistent daily runner (often going a year or more without a day off; my most recent "streak" was almost 5 years). I was not only consistent but did fairly high mileage (in my 40's 3000-4500 miles a year, in my 50's 2000-3000 miles a year).

Since turning 50 I've slowed a lot; and that trend has continued over the past 7 years! I was upset at first but eventually accepted it and became resigned that my PR's are now behind me. I was happy I could still do long, daily runs, for there own sake (and for the sake of my health, both mental and physical).

Then my running world crashed!

Early last fall I was on a morning run near the Great South Bay (Long Island) and decided to stop along the water front to take in the sunrise. There are guard rails to stop cars from driving into the bay and I've climbed over that one a hundred times over the years. This time a bolt head on the rail caught my toe as I jumped off. Instead of landing on my feet I did a 'split' in the sand (my 2 daughters are gymnasts; I think my split would have made them proud).

Anyway; I ended with a double hernia! At first I didn't know that; just figured it was a sprain; but each time I resumed running (that was the end of my 5 year streak too) the pain would return (usually after a week or two). I finally got diagnosed (via a CAT Scan) and will have laparoscopic surgery soon.

I've been told that after a few weeks I can return to my normal activities. On the top of my list of "activities" is a return to running! I'm certain I'll be a lot slower then I was even last fall. I once thought I would stop running when I couldn't maintain at least a 10 min/mile pace. I expect I'll be way slower than that but don't care. This has been a long, tough, winter and I miss my daily workouts! Wish I had it diagnosed sooner but looking forward to running this spring.
Running Forum / Slipped Disk and Tendonitis
« Last post by runner88 on August 27, 2014, 12:23:12 PM »
Hi all. Just wanted to drop in and say hi!

After three months out of the game with a slipped disk and a nice spot of tendonitis (lucky me) I am finally getting back into the swing of things again. I went out for my first run in a long time this morning and wow did it hurt. Any tips for a recovering runner who wants to maximise fitness whilst minimising the risk of causing any more damage to my ageing back?

2015 Goals
Reach 10k PB
Windsor Half Marathon
London Running Blog
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