Q:

I run cross country (5K), and at a couple meets last season, I ran and felt well the first 2 miles but then hit a wall and could barely keep my legs moving. I felt totally gassed with no energy left. Have you seen this problem before and what could it be?

A:

It sounds to me like you need to try eating something small closer to race time. I struggled with the same issue in college and found that it helped a lot if I ate a banana about 30 minutes before start time. This was in addition to the oatmeal, toast, coffee and water I’d have about 3-3.5 hours before start time.

I would suggest experimenting before hard workouts and races to find the right timing and the right fuel for you. Everyone is a little different. Good lucK!

Q: Here is my problem.  I have a lot of football boys who aren’t fast enough to be sprinters and who are adamant about not wanting to be “distance” runners. They are tough enough to run the mile and 800 but don’t want to sacrifice the strength and mass for football.  As a football guy I don’t blame them.  So I really need some expert advice on how to get them ready to run the 800 or mile and maybe the 4×400 relay but not make them train, in football talk, to be “slow.” 

A: Now that’s a good challenge. What a myth it is that middle distance runners are slow. In fact, they are the best at running fast while fatigued, which is what really matters anyway.

I would ensure that you let them run fast every single track workout; but put the speed reps at the end of a tough distance workout, or at least after some distance reps, so that their legs are not fresh. My college coach used to end every workout for the mid-distance and distance runners with fast 200’s or 400’s. It really built up our ability to close well in races. Also, this will let them race each other and remove any notion that they’re training to be slow 🙂

Here are some examples that do this but at the same time keep the overall volume down:

1. 2×8, 2×4, 2×2, 2×1:
   • 2 x 800m at 1-2 seconds per lap slower than mile pace, with a 3 minute rest between.
   • 3 min rest
   • 2 x 400 fast (800 race pace) with 2 min rest between
   • 2 min rest
   • 2 x 200 all out with 2 min rest
   • 2 min rest
   • 2 x 100 all out with 2 min rest
2. Quarters followed by 3×1:
   • 6-8 x 400m with 1 min rest at mile pace (if they aren’t hitting pace, stop them at 6. One day they’ll be able to do 8. They have to pace it right from the 1st one)
   • 5 min rest (they will be tired!)
   • 3 x 100m all out with 1 min rest
3. Time Trials followed by 4×1:
   • 800m time trial (all out like a race)
   • 5 min rest
   • 400m all out
   • 5 min rest
   • 4 x 100 all out with 1 min rest between
4. Hills: Take them to a hill if you can, preferably one that takes 20-30 seconds to run up. Have them run up the hill hard 15 times and jog back down to the start each time. To keep the intensity up, each athlete takes turns leading, and pushes the pace when it’s his/her turn. This is a great group workout where they can bond and push each other.
5. Descending ladder:
   • 800m at 1-2 seconds per lap slower than mile race pace
   • 2 min rest
   • 600m at mile race pace
   • 2 min rest
   • 400m at 800m race pace
   • 2 min rest
   • 200m all out
   • 2 min rest
   • 100m all out
6. If they’re ready for more, start #5 with a 1000m to add more volume.
7. 8 x 200m with 2 min rest. Run them fast! Let them race each other.

Q: I am a cross country and track runner currently in my junior year of high school. Should I take a break form running after every season, and if so, for how long? I currently just finished my cross country season, and my body is pretty beat up. Additionally, I was wondering your thought on doing double days in the winter and spring track season to put in extra miles; is that a good idea?

A: You should absolutely give your body a break. You should take at least a week off from running altogether. Then spend a week doing 2-4 mile light jogs, maybe 4 times that week. If you still are feeling pretty beat up, do another light week just like that. Eat plenty of food and drink lots of water, and even do some yoga or get a massage if you can. You should feel ready to go in a few weeks.

Doubles: I’m not opposed to doubles (running twice a day), but it’s only necessary if you’re doing 55 or more miles per week, and you’re running out of space to get more miles in. The key is to add mileage at no more than 10% each week. So if you run 40 miles one week, the next week shouldn’t be any more than 44 miles. A sample progression of weekly mileage increase, with a “down” (light) week every 4th week:

1. 30
2. 33
3. 37
4. 20-25 (down week)
5. 41
6. 45
7. 49
8. 20-25 (down week)
9. 54
10. 59
11. 65
12. 20-25 (down week)

As you increase your mileage by 10% each week, add 1 mile to your long run, and get your other additional miles from a second run one day (once you get to 55 miles or more), and/or by doing a 2 mile warm up and cool down on workout days instead of a 1 mile warm up and cool down. You can also add a mile here and there by extending the length or your workouts that week – for example, you can increase your tempo run from 3 to 4 miles.

Good luck!