678 357 6406
We are happy to answer your questions

ask the coach

ASK THE COACH ARCHIVES ARE AVAILABLE HERE.
WE'LL TRY TO ANSWER YOUR RUNNING RELATED QUESTIONS AND PROVIDE SOME NUGGETS OF WISDOM. KEEP IN MIND THAT DIAGNOSIS IS THE RESPONSIBILITY OF YOUR PHYSICIAN. COMMENTS POSTED HERE SHOULD NOT BE MISCONSTRUED AS MEDICAL ADVICE! USE THE FORM BELOW TO SEND IN YOUR OWN QUESTION FOR THE COACH. ASK THE COACH ARCHIVES ARE AVAILABLE HERE.

Have a question for the coach?

Radio
average Hr - christian
Hi, Hope you can help? I'm a 41 year old male, 6 weeks into a 16 week marathon block. Yesterday I went out for my planned long run with same prep and pace as usual. Within the first km my HR shot up to 165, I completed the run but it was hard work. Average hr 179 for run and mist spent in zone 4. The previous week the average was 159 at the same pace. The workload hasn't increased at all. Any ideas on the sudden spike? Any help or advice appreciated Thanks,
reply coach janet
Hi Christian, that's a bit unusual to have a sudden increase in your average HR on a run at the same pace as previously. Perhaps you're coming down with an illness? Perhaps you had some sleep issues in the preceding days? What about your nutritional and hydration status? Are you running your daily workouts at appropriate paces for this point in your training plan? If you're running too fast on all your runs, you may be pushing yourself into an overtraining status. Was the outside temperature a good bit warmer than you were accustomed to? Looking at all of these issues might shed some light on the situation. Bottom line - when you have a run like that, just ease up a bit and don't force the pace. Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach
Whether or not to pursue my marathon - ashley
Hi there, I'm in a bit of a predicament. I signed up to run the Mesa marathon (aiming for a sub 3:15:00) and was meeting all of my split times and tempo runs up until week 6 when I fractured the distal portion of my clavicle. I'm estimating 2-3 weeks of rest from running, however I've been cycling nearly everyday (with intervals and resistance) as well as lifting (legs) to keep up with my fitness. I would have about 8 weeks of full training until my marathon after this incident heals. I'm a dedicated runner and have been running 30-40 miles a week prior to this, and my goal does mean a lot to me. I'm wondering if I should pursue the Mesa marathon in feb or sign up for an alternative marathon in April and restart my training altogether. Any advice is of help :)
reply coach janet
Hi Ashley, A distal clavicle fracture sounds minor enough, but you have to appreciate that the clavicle is critically important for stabilizing your entire shoulder girdle (as I'm sure you've already figured out by the symptoms when you try to do things that challenge it). While biking will maintain some cardiorespiratory fitness, NOTHING trains you for running the way running does. Biking may work heart and lungs, but doesn't provide the same tissue loading to maintain bone, tendon and muscle strength specific for running. With only 5 weeks to get back on track (you'd still need to taper) it seems like a push to meet that time frame. You could probably finish OK but likely wouldn't have the best race. If the finish time goal is important to you, I think you'd be more likely to attain it if you delay and choose a later race. You won't have to "restart your training altogether", you'd just resume and gradually work your way back up. Good luck - and speedy healing! Coach Janet Hamilton, MA,RCEP, CSCS, USATF-level 1, RRCA certified coach.
Our Athletes Share their stories
"We are undefeated coach! We prepared for 5 marathons together and we set a PR every time!" Paul S (NY)
"Janet's education, experience in patient care & as an educator give her a credible resume for advising runners. More importantly to me, she is able to reach out and see where I need a boost - nutrition, race day preparation, etc. She is intuitive in reading my running log and tweaks my training accordingly. I have worked with Janet for several years and I have been injury-free while snagging half marathon PRs." Cheryl (KS)
Over the years my running goals have evolved, and, thanks to Janet, I’ve achieved them all! Janet’s background in physical therapy and biomechanics was invaluable to get me back on my feet after a bad hamstring injury. Janet uses her knowledge of the latest scientific evidence to optimize performance. With Janet’s help, I’ve reached the podium for races from the 5K to the marathon and qualified for Boston. Most importantly, Janet has a positive, supportive coaching style, and is a pleasure to work with! Kathrine T (GA)