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Lead Stories: Sunday, July 20, 2008

ASK FLASH: Wind and Native American Indians and Racing?

Posted July 16th, 2007 at 11:00 AM by Joshua Flash Gordon

Section: Running & Training, Columns, Training Tips, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Q. Need to get in some repeat 800s tomorrow. What do you think with strong 25-30mph winds? Track or Treadmill?
~ Windstopper from Chicago

A. Seriously?!? Unless there is some risk of power lines or tree limbs striking fury upon your head…ummm, run outside. Or if you have the ability to only race in climate controlled environments than maybe the treadmill would be sufficient?

If you are nervous about how to run in the wind…
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ASK FLASH: Running Form

Posted July 11th, 2007 at 11:08 AM by Joshua Flash Gordon

Section: Running & Training, Injury & Rehab, Columns, Training Tips, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

This week we briefly tackle the topic of running form…

Q. I was looking through my race photos and I noticed that a turning outwards of the ankle in a few photos– mainly the ones from the Capitol Hill classic (photo 1), which were taken immediately after a big long steep uphill. So, perhaps the hill had something to do with it. Both photos 2 & 3 are at the finish lines of marathons, which were relatively flat.

Another question is– If this ankle turn is a problem, does this make a difference for longer races? Or does it only affect shorter distances/sprints where every split second counts? ~Elizabeth from Virginia (Pictured)

A. Form is an interesting topic. In general, I believe it is important to minimize any body movements that are not working toward moving you forward in a comfortable and efficient manner. To that end, the fact that your ankle is turning significantly in two of the pictures that you sent me is some evidence that there is inefficiency in your stride. However, don’t let that discourage you …
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ASK FLASH: Deep Water Running 101

Posted May 30th, 2007 at 11:00 AM by Joshua Flash Gordon

Section: Columns, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Q. I notice from your log that you do a lot of pool running…maybe we should call you ‘Splash’? Seriously, can you tell me more about pool running and any equipment that might be helpful or other tips? Thanks, man!!!
~ Jules in Pooles Crossroad, Alabama

A. It is true - I am a huge fan of deep water running. I believe it to be an ideal injury rehabilitation tool. Furthermore, I use it as a regular part of my training to prevent injuries, receive an inexpensive massage, and increase ‘mileage’ without the risk of overdoing it on the roads. I vary between a ‘running stride’ and a ‘XC ski stride’ and also mix in steady effort and interval effort work. I cannot over stress the value of using pool running as part of your training (or, be adventures and find a pond!)

As for equipment, you can do water running as a minimalist with nothing more than a bathing suit and a deep end of a pool. However, I have found the equipment to be very helpful in keeping cadence and heart rate more similar to running and to make the experience a lot more enjoyable.
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ASK FLASH: About Flash’s Training, Apparel, and Gear

Posted May 17th, 2007 at 6:00 PM by Joshua Flash Gordon

Section: Gear & Apparel, Apparel, Running Shoes, Gadgets & Acces., Columns, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Today, Flash will reveal his personal approach to several key running questions from Curious in Askea Grove, Alabama…

Q. What kind of clothes do you wear when training/racing? Stylish top of the line, or old tattered race shirts and whatever shorts you dig up?

A. I am very much a function over fashion kind of guy - but that doesn’t mean that fashion doesn’t matter. To me, it all starts with being comfortable. I’m not comfortable in cotton shirts because … well … because they make my nipple bleed. That is a bummer - who needs that?

I’m not comfortable in very short running shorts because my thighs rub and chafe. Again, bummer. Big droopy basketball shorts weigh far too much when you sweat like I do. So, I have settled into a style of comfort. I mostly wear good quality mid-length runners shorts, sleeveless technical shirts, and very high quality technical underwear (see Underwear…it really matters).
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ASK FLASH: When should runners get strong?

Posted May 13th, 2007 at 3:01 PM by Joshua Flash Gordon

Section: Running & Training, Columns, Training Tips, Health & Fitness, Exercise, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Welcome back to ASK FLASH! I apologize for the brief hiatus…as lucrative as the running advice industry is…law school exams beckoned. A pleasure to be back and still standing! On to the questions du jour…

As a side note, in order to gain a foundational understanding of functional training and why I believe so strongly in it, I highly recommend Mark Verstegen’s three books as part of any runner’s reference library.

Q. Hope all is going well with you! Ran a great 10 miler this weekend. I finally broke an average pace under an 8! Very exciting! Anyway, I wanted your opinion on leg strengthening during a reverse taper. I really haven’t worked on them for over a month and a half with Nashville Marathon training and all. I am running SD in June and wasn’t sure if I should continue to avoid that or not. When I do work on my legs I do things such as leg curls, extensions, press, lunges and then floor exercises such as hydrants. Stick with these low weight, high rep? I know the machines are more isolating the muscles. Is there anything else you could suggest? I have also been using the half balance ball thing to strengthen my ankles and core. I feel as if my legs have been neglected and do not care for that :(
~ Legs from Strong Pumping Station Arkansas

A. Nice to hear from you! Sounds like a great run - you are cruising along well.
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ASK FLASH: Aging, flexibility, staying active & a Happy Sloth

Posted April 20th, 2007 at 6:57 PM by Joshua Flash Gordon

Section: Columns, Health & Fitness, Exercise, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Q. Are young children more flexible than adults because they are active? ~ Inflexible in Bend, Arkansas

A. According to Mom’s Team, flexibility varies for children as part of development. There is a period of time where their bones grow faster than their muscles and they actually lose flexibility. So, there is likely more at play than mere activity levels when it comes to flexibility differences between children and adults. In addition, the word ‘active’ should probably be used loosely with kids today because when you think about the excessive TV and video game time that consumes many of their lives.
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ASK FLASH: Comebacks, Recovery, and Toe Size

Posted April 19th, 2007 at 12:00 PM by Joshua Flash Gordon

Section: Running & Training, Columns, Training Tips, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Q. Flash, in my attempt to make a come back … my short term goals are to break 17:00 by September for 5k. Now that I’m older, I find it a lot harder to recover from workouts. I’m running about 4 times a week because I feel I need a bit more rest at 36 years old. My first 5k is in about 2 weeks and I hope I can break 19:00 (far cry from my 15:46PR). Any advise would be appreciated but like I said I plan to break 17:00 by September which is where I was when I stop running at 32yrs old.

A little history on me … I ran HS and College but stopped running at 20 (junior year) and started running at 30 again (10 years later). I was up to 210lbs - 2 years later I was in shape and weighed 166lbs and running low 17’s again. A year later I stopped and now I’m trying to get back where I was a few years ago. You’re probably wondering why I stopped…long story! Please help.

~ Comeback Kid in Kansas City, Missouri

A. Comeback Kid, you and I have had similar experiences. Although, my 5k PR is a little slower (16:21 on a XC course). I ran HS and two seasons in college before quitting. After college, bulked up to 205 and played competitive baseball before returning to running after a number of years off. Over time, I have gotten back down to 162 but mostly hover around 168-174.

There is nothing about being 36, in my opinion, that should keep you from achieving your goal. The key is to train smart and do the little things to take care of your body. Some of these things may not have been as necessary when you were younger. Consider massages, pool running, and functional training as part of your running regimen.
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ASK FLASH:
You Gotta Have Heart … Rate

Posted April 15th, 2007 at 4:45 PM by Joshua Flash Gordon

Section: Running & Training, Columns, Training Tips, Health & Fitness, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Heart Rate Training is an invaluable tool to ensure that you are doing the right effort for the purpose of any given run. It provides a great mechanism for making sure your easy days are sufficiently easy and your hard days are sufficiently hard.

Before getting to the questions, let’s take a quick peak at some of the formulas used to calculate maximum heart rate.
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ASK FLASH: Underwear … It Really Matters

Posted April 13th, 2007 at 9:22 AM by Joshua Flash Gordon

Section: Gear & Apparel, Apparel, Columns, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

A few days ago, a reader sent me 5 messages asking what underwear he should wear under his track shorts. Although often overlooked, it is actually a topic very worthy of discussion and consideration … but just maybe not 5 messages … :-)

Q. Dude! Please respond. I am having problems and need advice ASAP!!! Important parts of me are ending up in pain after track workouts and long runs. Should I be wearing underwear under my track shorts? I mean, they have a liner. If so, what kind of underwear?!?
~Ouch in Chaffeeville, Connecticut

A. Clearly, underwear is not the first thing discussed in running circles. We will talk about our socks forever. Shoes? Any one of us could write a dissertation on shoes. My brother and I have hour long phone conversations talking about running shoes. So, what about underwear? Without further ado … the male underwear discussion.
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ASK FLASH: Running Ethics and Etiquette

Posted April 8th, 2007 at 2:41 PM by Joshua Flash Gordon

Section: Columns, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Those who know me well recognize (but may not necessarily understand) my obsession with common courtesy. I try to be the model citizen - I open doors, let people off the train before I get on, say “thank you” and “please”, and generally try to adhere to “The Golden Rule.”

In today’s column I respond to a few ASK FLASH-ers whose questions touched on these favorite subjects: ethics and etiquette. For example, is the Boston Marathon truly just for those who qualify? How do I deal with a walker on a track? Is it OK that I spit like a llama?

Read on as FLASH tackles the social etiquette side of things…
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