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Lead Stories: Thursday, August 28, 2008

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

joshua flash gordon 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: Sore feet and … the dreaded Plantar Fascitis

Posted March 28th, 2007 at 6:05 PM by Joshua Flash Gordon

Section: Running & Training, Injury & Rehab, Columns, Health & Fitness, Injury & Rehab, Ask Flash

Feet, feet, and more feet. Pay attention to your feet my fellow runners.

Q. During my longer runs 1:30+ my feet hurt. It is not plantar related, but more of a dull sore pain all over the bottom of the foot when I strike. My shoes are broken in but not old enough to be broken down. What is this and is there anything I can do to alleviate the pain before, during or after my runs?
~Sore Feet from Philadelphia, PA

A. Do NOT neglect your feet. Feet require attention and can’t just be stuffed in a shoe and ignored. My best guess is that you need to strengthen your feet. Do you walk barefoot a lot? Have you tried exercises where you grab a towel with your toes, etc.? Do you stretch your feet? (see Yoga Toes)

I have worked really hard this winter to get my feet and core strong to lessen the effects of pounding. Thus far, it has made a huge difference. Core strength, foot strength, and stride efficiency can alleviate pounding and minimize foot pain. From my experience, ice baths and Epsom salt are both effective in keeping inflammation and aches to a minimum.
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