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And thank you Roy, it has been a pleasure -- make sure you get some good sleep in these final days, and eat fruits n carbs!

In these horridly cold weather conditions I recommend the treadmill -- that is where I am headed today. Also, don't worry, right now you just need to be ticking over; no runs over 5-miles this entire week! Keep warm!

Hi AS we are so close I would not look for dramatical change right now, but a diagnosis is very much needed I think to get you okay as this is NOT normal. Inthe meantime ice after each run. For shoes it is oftenthe case -- but I am not a big believer in orthotics.

Shalom Dani,and welcome! Yes it could be, try not to have any dramatic change of surface, and take things easy.. we are getting very close now!! Try some self massaeg and take things easy -- keep off your feet, don't wear heels till the pains subside.

Don't wory; after a couple of days you will feel back to normal; your body ha been repelling and now it needs to get its natural energies back -- don't over stress the body, let it just recover and you'll be back as good as new.

The Mizuno Elxir is an excellent shoe, both light and supportive, a little more support -- the alchemy. Good luck!!

Hi Rikki Firstly cut out the stretching, but do ice after an activity. Also use self-massage. I do suggest you keep on 'trying' to follow the schedule as we are so so close! Good luck!

Hi Eli I would run every day to keep the 'engine' ticking over, just do 20-min to 30-minute runs in the last week -- this week you won't get what we commonly call the slumps. Toby (PS, my worst race was after a day's rest, all over races I used to do with no rest days before-- some people run better this way).

Hi Zach, TRY to get 8-hrs per night so you are WELL rested going in to the race. For eating -- eat normally, but the last three days increase your carb intake by ONLY 200grm per day -- this is best done by using a sports drink that has a high carb content. Over loading is old fashioned. Good luck!! and... sleep well!

Hiya, could also be minerals, thus make sure you eat plenty of fruits inthe last two weeks to keep the mineral/electrolyte content up high.. and hey, don't worry -- before her first NYC marathon win in 2:32 Grete Waitz did not run further than 12-miles!! You WILL be fine -- avante!, next week run 10 as your long run ONLY

Hi, Yes I think that about that pace should be a good udea; as just because this is the "BIG" race, and we will have no wind, I hope, you will be able to maintain the pace for another 6-miles. Well done with your running!

I would soldier on, but stretch and massage will help. If you go to a gym use a foam roller along the ITB band and where the MOST pain is stay in that spot for 20-seconds, before rolling on to the entire leg. I have had this problem, and not running did not aid a recovery... You have ONLY two weeks to go... So hang in my friend!!

Usually ice is used to aid recovery, it also depends on the temp of your legs to begin with -- if you live and train in NYC in the winter you should not take too many ice baths as in June! The day before I would advice instead showering the legs in cold for one minute then hot in one minute - repeat four times ending with hot.

Hi Ben Try the Alchemy. Also ring 212.828.1906 and ask for Jerry, he is a friend of mine who will give you the best advice on which shoe is correct for you -- he is at the store where we have the meetings, so call first to see when he is there, then visit! Good luck Toby

1. My diet is 90% carbs (I eat 5 bagels for lunch each day), I weigh 150lbs at 6' 2" -- carbs will not make you fat and you need them for running-energy. Sore legs two days after a heavy run is completely natural. Just see sore legs as being a reminder of your good work. Eat lots of fruits & veg, and brown rice!

1. Pulse could be many things -- often when you train too hard, or don't rest enough the HR is elevated; thus I would say make sure you get enough sleep. 2. Persevere-- running is a series of plateau's -- often when you are about to give in you get a break through. 3. the best way to increase the speed is to do one session a week where you run 20-40 minutes at your 'perceived' race pace for 10km. God luck!

With so little time left I would do one more run of about 10-miles, and the rest of the runs at 3, or 4 miles. Keeping some consistency will help greatly.

I would run 2-miles, walk a biy, run two miles walk a bit like that -- this way you will keep on going longer! Don't go for the run till you drop method!

Drink powerade 4oz every 20-30 minutes... that is the usual advice for normal weather IF you have practiced drinking it. If not drink the same amount of water. Fueling along the way should be practiced in your long runs in training as there is no set formula to what works for you. Hammergels are great, but please try them before the day of the race!! I am hoping you have - then one at 6, 12, 18 & 23 miles

Ouch! No schedule will help you with this little time to go-- best bet is run 5-miles every other day if you can, at least this way it will be easier.. then on race day run 2-miles, walk five to ten minutes run 2, walk 5-mins and you WILL finish!!

Hi It can be also dehydration--usually if you have drank too much then the stitch comes much earlier, sounds like you ran out of fluids -- 95% of all marathon runners finish the race in SOME state of dehyration.. try drinking more and slowly in the next one.

What you can do is continue on schedule but do ALL your sessions in water; run in water. I have a friend who did this, then finished 3rd in the NYC Marathon!! Go for it, it is boring, but it works!

no, never play catch up, just let it go. Food--depends what you eat, a steak can take 48hrs to digest -- red meat and cheese are the worst!

Careful you don't change your running form by doing this. Miami should be ok as it is very flat,, you can practice by doing a trial push for 5-miles; this will help 100%

The soleus is higher up and deeper in the leg, but the advice is pretty much the same -- try gentle massage too

Sounds like Achilles tendonitus; try ice and also heel lifts available from any running store. Don't stretch!

Try running very slowly for the first ten, or idea number two run with a friend as the miles then fly by

The last Sunday before the race do only a few miles as you want fresh legs. This Sunday try 10. The last week run one day rest the next for the same principle, or follow the schedule!

Sorry not sure about this one - anyone got an idea??

Try 8 on Sunday by setting off slower than usual in the first miles. Then also see how you feel at 5, if any pain then stop at once... but given the short amount of time before the race I think it would be a good idea to at least try 8-miles. Reagrdless ice the pain spots directly after each run for 10-minutes.

Not sure, it should say on the registration papers. Most races put no headphones these days.

Well done on getting up in distance -- usually I recommend leaving 14-days between each run over 17-miles. Also check the weather -- if you do an out and back then it is best to have the wind in your face for the first 50-percent. Also another tip is to run with a friend on long distance as the miles go much quicker that way.

Hi Just rest a couple of days, then start the program again, and ice after every run -- hopefully the pain will not return. It should not be the shoes!

Hi Ben. don't set a max distance for next week, try and go anywhere between 9-11. Yup, when it is raining the shoes do feel like lead weights so it is best to try and always avoid any puddles and wear shoes that are not heavier than 12oz to begin with.

Sounds like you should reduce the mileage a little as it may be the start of a metatarsal stress fracture. Also make sure the shoe has adequate fore front cushioning. For eg the man who won NYC marathon wears out his shoes only on the front of the shoes; although this is rare you may have the same form, which means you must have fore foot cushioning to take the stress. Anyway, as a precaution back off a little with the longer runs. Good luck.

Let's get this race done first, take a two week break, then rethink your running. Focus on the main event, all the focus should be on Miami!

Yes, try to adjust the month before by getting up at 5-am, make the sacrifice to practice at least once a week changing the body from the late night schedule; for someone on a more normal sleep cycle this is not a problem to run at 6-am, but for you your body will get a major shock, but you can prepare with a few practice runs.. and some early nights

I would jump in the last 6 weeks of the beginner program, and yes I have heard of people 'survive' -- but be very careful not to re-twist the ankle! At least try... I am sure you can do it.

Try to work up slowly on the Sundays - if you can go 9 then the next week try ten, but do so with caution, and also remember going back down to 7 is not failure! Well done!

Hi Maybe a treadmill as eliptical does not get your body ready for the pounding. Else run on main roads where the roads have been salted. Good luck!

I think 10-oz is light enough. If you have lightweight orthotics and they don't feel uncomfortable then wear them, but please test out the combination that you will use on the race day WELL before race day. --Heat, an extra layer may help a little, but as I said before if you are in great shape then the weather will not be a factor. The Ethiopian team trained inthe middle of the day to get ready for the World XC in Mombasa (high heat) this past March.. yet they had their ALL time worst ever team performance... maybe if they had done their normal early morning 'cool' weather training they would have had a full team finish in the men's race.. food for thought.

Hiya I actually hate them! But, in saying that, they do work. I would aim for the one that has a single bottle at your back, not the four mini bottles. the model I have found to work best is called 'nathan' -- I am guessing that is the company's name.

Not sure on this one, I am not co-ordinating any part of the travel.

Hi Dani, Great news on the cardio -- well done! The best advice I can say is to runthe hilliest routes you can, and surge up the hills at a fast speed -- this is the most effective weight training for building leg strength! Stay away from weights in the last 8-weeks (now) before a race as they can deaden the muscles!

Hiya Ben IU think the training in the cold for a hot race will of course play a little effect, but gladly not a major effect. The fitter you are the better you survive the conditions. Also, as you say, at 6AM it will not be brutal. The best thing you can do is just focus onthe positive -- training in the cold is making you tough enought o handle anything!!

Do toe lifts at the gym, or at home. Jumping rope is excellent, and the use of the wobble board. All these things REALLY do help!

Might be an idea, personally I am not a NB fan, though many are (obviously). best to go to a shoestore nad try others and see what gives you the best and most comfortable fit, without sliding around etc etc.

Try different socks -- there are special double layer blister-free socks that are successful for many runners. I know you can these at Urban Athletics on 1291 Madison Ave.

Hi It can be habit and it can also be your food choice -- the best way to avoid this is staying away from hi-fiber foods before you run. ie/ dates, prunes, hi-bran cereals etc, raisins.. anything hi in fiber and/or caffeine --that is a major cause! If you do drink coffee try drinking after you run. PART TWO-- just add a small section, like two minutes in every ten minutes, when you increase the speed you are running. Thus set off at your normal speed, after 6-mins make a concerted effort to run at a faster pace for two minutes, at 8-mins go back to the normal pace,then repeat after 16-mins etc etc This teaches the body a 'new' speed' -- gradually change the equation - 3 mins fast,then 4-mins after a few weeks etc etc.

Hi I would take a couple of days complete rest, and then try running 5-miles. If the pain returns go see a sports doctor. if you have NOT run further than 11-miles to date I would seriously consider doing the half. There are so many things that could be to be balmed for this pain -- a camber onthe road, old running shoes, in sufficient support in the running shoes, a muscle spasm..etc etc... but if the pain returns... go get eyes-on help! Good luck!

A light breakfast - a couple of slices of plain white bread (no fiber, fruit bread) and jam/jelly. Maybe add a banana and half a bottle of sports drink. Drink a small amount, 4-0z, of water every 30-mins unless it is super hot, then more.. and good luck!

Hi Well done; sounds like you are motoring along, but remember maker haste with caution.. a solid foundation is better than a fast-built one! If you think you can handle it; go for it!

Hi Rafi #1 Be very careful, and back off a little with your training -- it sounds like it could be the start of a stress fracture! Again, this is internet diagnosis... could also be a pinched nerve.. but typically this kind of pain is best dealt with by backing off a little with training. PART TWO-- Cramps inthe calf? Could be dehydration, could be tight muscles, and a lack of blood flow getting through to the foot -- most odd that you both had the same sensation though. This is not common, I know a lot of people who run in water and this is not a usual complaint! If you get a repeat performance I would just jump out of the water when you have completed your swim-run and forget the extra laps! Good luck,a nd remember to back off a little to rest up that foot!

Hi Joe I came from the era that light was better in shoes... But science has changed; IF you have perfect running form,and IF you are a lightweight runner, IF you have no injuries, then racing flats will definitely help you -- but both Paula Radcliffe's and Paul Tergat's world record runs were done in shoes that were not so lightweight, and they use the same shoe for a half and a whole marathon. Personally I like a shoe that feels lighter than my regular training shoe, but perhaps not so light I can 'feel' the pebbles on a road surface. Good luck,and ultimately know that the difference of a couple of ounces does not really mean an improved time -- less support inthe shoe when the legs are tired also means a less economical running gait (as the shoe has no guidance)... Cheers toby

Wait till you get over your cold--if you run when you are sick you will only prolong the illness. Try instead just to do gentle cardio that does not raise the heart beat -- like walking more until the symptoms go down. I am not a Doctor; so plewase discuss this with your doctor! I hope you get well soon!

Yes, don't give up - here is the miracle cure! You must do it for one minute every morning,and every night, for a few days at least. When you get up from bed kneel down on a hard surface with your shins parallel to the ground, so that you are sitting with your butt on your hells, keep the back straight. Stay in this position for one minute.. that is it! Good luck, and well done on the 12! Toby

Hiya Aliza Don't worry,the treadmill uses slightly different muscles, that is why you find it a little more trying than running outdoors. The reason why you sweat more is that you are not creating that natural 'air cooling' by moving - staying on the spot means more heat build up. To get back from a two week lay out run your next week at 50-60% of the total mileage per day,a nd the next week at 80% of what is written, then you'll be back on plan! Good luck!

This may be a bit intense, but the honest answer is if you really want to improve then do 25km tempo runs at race pace - very tough to do, but rewarding. Just try to upgrade the speed a little on your general runs throughout the week also. Don't worry about the treadmill elevation - the incline can often mess with your biomechanics--keep it level as Ingird Kristiansen did before running her 2:21 WR!! Yup, treadmill training works!

Hi Shloim, For cars we go with German engineering, For Hotdogs we think if Americans, and for great running shoes... buy Japanese! My own personal choice would be Mizuno (try the alchemy or Inspire), and also many people like Asics - try the nimbus, the GT 2110, or (for the heavier framed person) the Kayano.. or for the super rich (!) the top of the line Kinsei II at $185 a pair(!!). The other thing is take your time buying and make sure the shoe is really comfortable, as the miles roll on on Marathon day the shoe will never magically become more comfortable, so it must feel 'great from the get-go'

hi Dani, a horse for a course... but if it was me: The night before I would eat a plate of spaghetti with a red sauce and tofu (chicken is fine also). I would eat a dessrt, and that is it. I would eat an amount that fills me, but does not 'stuff' me. I would drink water before going to bed, and during the whole evening. I would rise at 6-am and eat a bowl of oatmeal sweetened with honey, I would make my oatmeal with water to avoid any possible lactose intolerance withthe milk. I would eat my normal amount, plus I would drink a bottle os sports drink. After 7-am I would not eat a thing, and if it was not hot I would not drink anything either. Good luck!

Hi Ben I would say your primary focus should be on distance, rather than speed - try to cover 10-miles, and working to do that will automatically help you in your quest to run faster as your body becomes more adept at covering distances. The more you run the more efficient you become at running. On the days you run a shorter distance, then you can also increase the pace a little - as opposed to the longer runs where you 'maintain' a 'get me to the finish' pace. Good luck!

Hi Blisters should not be necessary -- try wearing the blister-free running sock that has two layers. Often a blister is caused by an ill fitting shoe - so check the shoe fit. If it is a continual problem after the above you can try using 'coaches tape' on the toe before you run. Not sure what the second part of the question refers to -- could be a number of things, thus I am uncertain upon what to comment on. However, during a long run your body, through practice, should function normally.

Well Done Roy--inspiring stuff. Yes-- do run outside. Just wear the correct clothing (thin layers) and you will be fine. Top layer should be windproof. Having run (in shorts & a singlet) in minus thirty degrees ten miles below the artic circle I can tell you humans are good in cold weather -- just keep moving and try and do most of the miles in daylight if at all possible. Use the treadmill as a back up and lower the speed until it feels 'very' comfortable. Well done!!

Hiya Rachel My advice is try to get creative as you can; what I mean is do bits instead of a routine. Sunday - the big stretch (when you have time), and twice inthe week divide up the body and do 50%). Or better yet do stretches in the office/workplace, one by one. Y'know hoist a leg up on the desk when no one is looking, lean against a filing cabinet to stretch the calfs. To answer the second part; this is individual, for instance my hamstrings are the size of a garden gnome's yet I am over 6-foot tall... so everyone has a different area to begin with... and also 'little' stretches make a big differnce too... hence work round the body and note which feel 'most effective' to you! Just try to do your best, and realize that there are not 30-hrs per day.. and if you do watch TV make sure you are doing so lying on the floor stretching those hams!! Toby

I think you can get on a list. For instance we are meeting this Sunday on CPW at 72nd at 9:30 AM. I will give your email to Jamie.

Hi Adina Absolutely yes! The treadmill is the 'next best' thing to running on the roads/trails/outdoors.

Try it out on shorter runs; see if you notice any difference. I have had very varying feedback from these things. When the itb is pain free we move to your back... in the meantime try and do some yoga.

Hi Eric Let's talk more in Miami as for the immediate future I think you should soley concentrate on getting the ITB band okay so you can run this event. the back and insoles we can work on later down the road. You want to get a foam roller, a hard white thing found at most gyms that you literally roll your ITB band along. The ITB is not a muscle, but does respond to very deep, deep massage; so go to a therapist and get them to loosen up the ITB band, then do the foam roller twice a day, just roling your ITB band and resting your body weight over any pain spots till the pain dissipates. Yes to the bike riding, I only say no if it takes away time from your running. Cycling is a fine mode of transport that should not be used as a substitute, but makes a great aerobic addition.

Wait till afterwards. Best to hydrate well at all times outside your actual run. If it is hot, hot, hot, and boiling then my answer might be different

Yes, depends entirely on experience and a case-by-case answer!

hi ben, I presumed you were referring to an instrument that you wear when out running to monitor your pace as is popular these days. Post runs can of course we analysed with these maps; the best is google in my knowledge, or the microsoft maps program.

Hi Eitan If you are runnign longer than one hour it is a good idea. If you run in a park you can often find a water fountain, else take a dollar and stop to quickly buy a bottle. These are two methods to avoid that horror of running with water bottles (Something I personally hate).

Hi Dana Please, please, do the half and be gentle onthe body; it will thank you inthe long run (oops!).

Nope, run in all weather, and 'all weather' can arrive on race day!

Best go see a sports doctor!

Could be overtrained, did you hydrate and eat before you ran? Were your legs tired before you set off? These are all things to consider! But don't worry; tired legs are normal!

Hi Eli, Yes, repeat the last 7weeks of the program, but really try and just increase the speed a bit to make the 'marathon pace' feel more easy. Well done at Poland Springs. I was the person on the finish line with long hair, wish you'd said Hi.

Not really, it is really for the aerobic, but not good at preparing you for the unique challenge of the pounding. It also strrengthens muscles that will pull your running alignment out.

I think that is a little high, I would go for 7 to 3, the progress to 8 to 2

Running equipment for measuring distance is not cheap -- there is no 'cheap' answer. The best equipment for doping this is the Garmin watches. To get some idea of how fast you are runnign the 'cheap' way -- go to a local runnign track and time yourself for four laps, then you have just about your min/mile time.

Hi Ben definitely see a podiatrist--there is an answer to your problem. If you live in NYC I can direct you to the right person. Number one, switch to the Wave Inspire. Number two strengthen and stretch the calfs, number three try to wear the heel lift 100% of the time, or get good lightweight orthotics.

Hiya I would quit the other sports and try and prioritize running a little more; that coming from a selfish coach! Really, the more energy and time you spend on running the easier it will become!

check how tight the laces are on the shoes -- they may be too tight. Well done on the super 7!!!

Hi Chaya Runners are known for ugly toes; you should find a pair that fits right, nott too big or small, the toe should be about a cm from the end of the shoe. Check also you are wearing a correct running sock. If all this fails contact the doc! Good luck!

Hi Not sure of any morning groups. I will pass on your email to a running trainer who has a morning group. Most groups in NYC are PM. If anyone knows of any good groups maybe post to Lauren...

Classes where? No, not too close! Just do nothing but walk the week after NYC for a quick recovery -- walk at least 40-mins per day,and this will keep you fit and nicely circulate blood to heal the muscles in the legs. also eat well to restore muscle damage asap after finishing -- a big meal

1) Start to try and run quicker on your usual routes, record your times, and see if you can 'gently' cut off a minute or so over a 5-mile run. This is the easiest form of speedwork! 2)shoes usually only last about three months -- it sounds like yours do need replacing!! breaking in takes no time these days. 3. could be genertal tightness, so try stretching out the back more poften and shoulders

No, I meant to make a total of 4! I was talking minutes not miles(!!)

Hi Why not repeat the last four weeks of your training and add five miles to the week's total - no more.

Hiya, just jog for four minutes before the race, as close to the start time as possible before lining up. Then after the race do another 4-miles after crossing the finish line.. then that would be perfect! Good luck!!

depends on the weather, but in normal conditions (not super hot) when you run for more than an hour then switch to mid drinks. Also water is a great drink, elctrolytes are over-marketed -- if you have fruits in your diet your electrolytes should be sufficient, and you will not deplete, even in a marathon!

I can tell you the man that won the 100th Boston drank plain water before and during the race, and after!

If it was I, I would give it a whirl! Hope to see you there!

(Answers in text)First of all I have found my long runs to be erratic in terms of how long it takes for me to start tiring. My last run was 8 miles and the one before that was 6.5 (which will be the subject of my next question) on some runs i have felt fine throughout the whole run while on others i have felt tired within the first few miles and eventually i got used to it - possibly adrenaline, the common factor however is that i have finished strong on all the long runs. Is there any reason that i would feel tired at different point in the runs? could it be the different weather that im running in? **It can be a number of things - but you do not have the same energy every day; it can be sleep, diet, your recovery from your last run, the weather.. y'see, so many factors, so just accept it as being natural. Another question is regarding the amount that ive been running. I have increased my weekly runs by 2X around a track that is .81 miles, and so far i haven\\'t had too much of a problem with it. at this pace by the time the marathon is here i would have run 24.2 miles the previous sunday. i have only signed up for the half marathon though and dont actually plan on reaching that 24.2. do you think it would be a good or bad idea to train my way up to 17 or 18 miles and then keep that steady which would assumingly make the 13.1 mile run easier for me at that time. Also is a bad idea to increase at more than the mile a week pace? Finally i wanted to know if playing football on friday would be a decent substitute for the short runs? because i dont always have time for both but i really want to play football. Sorry if there were too many questions, and thank you very much. **I would simply follow the program; if you are runnign the half there is no need to go any where near 24 miles, even 18 is far too much in my opinion. Cap it at 15. Football is not the best substitute, I would lay off it until after the race as the chances of injury are heightened with all that medial/lateral twisting plus the tackling!

Hi Eli Good question -- I will write the answer inthe weekly email subject, as it does affect so many runners. But in a word, se a doctor, and get his hands on advice.

Keep at it. Running turns fat into muscle. Muscle weighs more than fat (hence weigh gain initially).. then muscle burns more calories = long term you will lose weight! You should notice your clothes have a better fit! Keep running, I have coached thousands of runners and I can tell you.. it works!!

Hi I just checked the site, you have to be 14-yrs old to register

see above/below

I strongly advise going to a sports doctor -- it is impossible to diagnose over the email. If you are just jogging one or two miles do not worry about a cool down or warm up jog - just walk for about 2-3 minutes before and after the run. The cool down & warm up should never be 100% of the same distance that you run.

Question:I am training for the half marathon. I used to be able to jog several miles without a problem - but that was about 5 years back. I\\'m a little out of shape... **HAPPENS A LOT!! I find it easier to train first thing in the morning (5am). Besides drinking before I go out, should I be eating anything? **FOR RUNNING LESS THAN 60-MINUTES NO, MORE THAN THAT YES. SOMETHING LIGHT. I am still concentrating on the first six weeks of the program. I am up to running about 2 miles. The problem is, my calves start hurting rather fast. Am I doing something wrong. How long before a run like this should I warm up/down. I read a mile on each end. Is that correct? And if so, is that the same for any distance being run. **TRY AND INCREASE BY A COUPLE OF MINUTES PER RUN. DO THIS ONCE EVERY TWO RUNS. I have VERY tight hamstrings, and always have. Should I be working on getting them loose (are they causing the issue above?). What exercises do you suggest. **YES STRETCH, OR BETTER YET DO YOGA! And finally....am I correct in saying that it\\'s important to eat as soon as coming back from a run. If so, what would be the best sort of foods. **A TUNA FISH WHOLEWHEAT BREAD SANDWICH AND A GLASS OF MILK! Is it \\"bad\\" if I run every day? I know the program calls for a day off in between. **IF YOU FEE OKAY YES IT IS OKAY TO RUN MORE! GOOD LUCK

I would see if you can run at least 6-miles without stopping. If you find it a huge challenge you may be better off running the half.... I don't want you to injure yourself.

If you can make it a mile that woul dbe good. Onthe actual race day -- you take the first coupl eof miles as your warm up - either running slower than planned for the first mile, or even walking to get into gear. Due to logistics, standing around, and 26-miles of running you really don't want to be adding distance to the morning's total.

Group runs someone is currently working on this, as I mentioned earlier if people in NJ read this and want to get in touch with you maybe they can post -- I don't know how many members there are in NJ, but Manhattan is being looked at now. Soreness-- ice bath works best to take out the stiffness

Thanks Dani!

Start walking slowly, then speed up to a brisk walk, then start slowly jogging -- this should take about ONE mile -- this is the best warm up method - ease in slow! Do the reverse for a cool down.

Yes, well done! Now take the next two runs at your old usual pace, then go back up again. The running shoes could also be to blame, you could try a different pair to see if there any changes.

Best idea is to ring the local running store--they will know.

It is a XC race, I would wait a week until the race next Sunday in Central Park, the 5-miler

Sorry no idea, i believe there is a good running club in tel Aviv that could advise -- any one help out here?

October's 5-miler, all the NYRR races are well organized and fun to do. Sorry not familiar with NJ

Don't be worried, just try and increase the speed onthe treadmill a little, and try and increase the time spent outdoors -- it is a different 'feeling' and primarily you are practicing to run outdoors, so if you are noticing a pace change feeling then you should run more outdoors, and also time yourself on a local track to get a notion of what pace you are doing.

check out www.nyrr.org

Ha, ha -- good point, adn it is the matter of this week's email newsletter, so watch out - your answer is coming V. soon!

Yes there is unless you are doing two extremely taxing runs in a row. No worries, that is enpugh time.

No issue at all - don't worry -- the only trick is two weeks before the actual race do some runs (2 to 3) at the actual time of the race. You can run at any time of the day and still run good at a different time onthe actual race day -- the body does not mind.

I would start the next phase and then repeat week one twice! That way you are progessing, and making a solid foundation!

Hiya Rachel An excellent strategy, but do work on SLIGHTLY reducing the walking time, and increasing the running time, very very slowly, by ten secs or so per training session as your fitness increases.

Hey, it is best to eat when you are hungry - but stay away from hard things to digest - like red meat etc, else your stomach will be working away when you are trying to sleep digesting the food.. but a general rule; eat three meals a day -- most NY-ers eat their third meal, MUCH later than 8

Hi - REALLY sluggish, two days off, a bit sluggish every other day -- but remember the body responds to the workload we give it, so give it more rest and it will get used to asking for more!

Personally I would take the supports out and get a shoe with better guidance, motion (not necessarily a heavier shoe). But Mike C. is a good shoe guy, so maybe return aagain and tell him your (his) solution is not working.

Hiya Roy Great job, keep it going! try to add a little aerobic exercise to all elements of your life -- walk more, add another 5-7 minutes to each run, and watch your plate! You are doing great, and still have plenty of time to chisel down, just keep on increasing very slowly! Gym stuff, like sit ups, push ups etc will help tremendously -- core strength will help good posture, which takes stress off the knees. remember each pound to can lose is one less to carry! Keep it going Roy!

The time of the run is not so important -- a couple of weeks before the race you can do a couple of morning runs, and that will be enough to adapt, no worries there! Cartalidge (sp ch?) is the usual reason for cracking knees -- mine used to crack all the time with no adverse effects. I would advice doing a few lunges, not too many, to help the kness.. also walking like Groucho Marx for 50-meters every morning (on a dark street?) can also help strengthen the muscles around the knee and help stability

I recommend Dr Hamner 212.737.1991 as the 'Running Doctor' but he is Upper East - #3 East 71st ST. Sorry, I don't know any NJ docs.

Yes, www.nyrr.org

keep wriggling your fingers to increase circulation can help this. squeeze the fingers.

Hi Sheeri, see the other reply pertaining to this. Also check you did not have constrictive clothing cuffs, or that watch straps were too tight. If this continues PLEASE ask a doctor, as mine are only non-medical qualified suggestions.

I would cut back to 30-mins and keep a high leg turnover, but don't push hard gears, so your legs lightly spin -- and don't tire them for the running, but do burn fat!

Yes, the best thing to do is to go tot a local sports doctor (I know many good ones in Manhattan). If the pain is affecting your running stride definitely go to a doctor IF two days erst does not cure the issue. If it is a dull muscle ache try running through the pain

Just to post here I guess -- as other runners post here.

Hi Christian, Maybe you can work up and run a half marathonn -- this will give you a great idae about what pace you should be running the marathon at. Here is my formula - double your half marathon time by two and add TEN minutes if you felt strong in mile 13, or FIFTEEN minutes if you were 'dying' in mile thirteen.

I am running it by the team leaders -- I will be out there regardless.

Hi I tried one group run,adn only 2 people showed up in NYC. I think we should hold a social to all meet and get acquainted. Maybe all run the Poland Springs 5-miler at the end of October in Centrak Park.

Hi Everyone, If Anyone else in the team lives in NJ can they get in contact with Jeff if they are interested in group runs over there. We have the odd situation that we are a global team -- with members in diferent countries, let alone different states... however if there enough members in Northern NJ that would be great

Hi I am not a big fan of weight lifting to be honest. Keep the weights light and the reps high if you do one. I would cut down a little onthe cycling to have more energy for running and less chance of injury!

Hi Josh, Thanks for signing up! Firstly, yes -- the more running you have under your belt before the program begins the better you will run. You have run well so I know you can handle a greater load -- so I advice 45-60 mins of 'base' running 5 times per week where you run at about 75-80% of your max perceived effort. i.e. If I was runnign with you and told you to surge and leave me behind you would be able to pick up, but not too much. When you reach the fnal 12 weeks, yes, add speed work -- I would do session of typical mile repeats 800m repeats making a total of about 8km in distance,a nd also one tempo run per week when you do 30% of the race distance, at race pace on the roads. Good luck, and once again, thanks for being on the team!

Hi, yes don't worry, why not jump in at week 15. It sounds like you have great conditioning to start with -- that is a big bonus. Thank you for signing up -- see you in Miami!

Hi You can run in water, or bike -- both are excellent ways to keep in shape. Usually, if you cacth it early, you can knock achilles T out. So use ice, go to a PT, and have a look at if your runnign shoes are giving you enough medial support (ask at a running store)

Hi, that tells me that your legs are stronger than your heart. Don't worry, the more you get used to running the quicker the balance will even out. Yes to doing more miles, but only about 5% more -- don't go crazy because that is when we tend to get those frustrating injuries!

The latter with your shins running parallel to the ground, sitting with your butt on your heels

Just skip the run, no worries. We have a long way to go, and it will be fine.

#1 Never play catch up, if you miss a run,then don't worry --playing catch up risks overload. #2 Kneel down on your shins and sit, with your butt on your heels, for 1-minute inthe morning and the evening. Hopefully after 4-days the pain will subside. In the meantime jog only 30-minutes per day preferably round a grassy football field or small park. Good luck!

Hiya Dani Build with caution - think if the tower of pisa--running needs a foundation before you build. Also I do not think it paramount to run 24 miles before committing to the marathon -- Grete Waitz ran 12-miles as her longest run before setting a world record inher debut, LAnce Armstrong ran no further than 16-miles before his 2:59 last year... So there are many stories, and many mimicking the famous ones, of runners completing a marathon off very little training.. so the short of it is I recommend that you follow one of the programs,a nd Dani, I know you will finish a marathon comfortably.

go to a local running track that has a measured 400m track and run at 5mph pace and see if you are running too fast when you set off 'outdoors' or enter a race and see what pace you pass the first mile. Outdoor running will be difficult at first, but you will get used to it, and soon it will feel just as easy as treadmill running. Just make sure youare not setting off too fast outdoors

Hi, In a sentence, when you are running (now) you should not be thinking about your feet.. if that happens the shoes are good. Things to look for? Too random a question -- bascially if you go to a running store and tell them your needs you'll get a running shoe - your weight, mileage, history, injuries, gait, stride length, running surface, budget etc make this an impossible question to answer in a deeper format.

Hi Eli If you are running inthe shoes and they feel good then use them. BASketball shoes are not good as they are not designed for running - always use a shoe designed for running as they offer a correct footplant etc -- Brooks are a reputable brand, so hopefully you are on the right path. Just promise never to run in those old shoes again! toby

Hi Avi Persoanally I would recommend the Mizuno Inspire for you. You might like the asics nimbus as well. Th e best thing to do is go to a running speciality store and try on many pairs, run and then take the ones that say 'Yes, these are it!' Also for wider feet you can look at the lacing system to alow for this. Good luck!

Thanks Tehilah Useful to know, thanks for sharing!

Hi Shoes are very individual to body weight, stride length, foot plant... but the golden rule is trust yourself more than a salesman -- he/she could be getting a commission for seliing you a certain brand, they could be clearing out an old model, or seliing you the most $$ shoe. So go in your running clothes, and run! ANY good runnign store will allow you to run (at least) round the block,and if they do not feel great then leave them! Also ask if they have a 14-day return policy. Basically the shoe should feel FANTASTIC on your foot as you run. Rule #2 go to a running store where the people will attend to you and NOT rush you,a nd try on at least 4 to 5 pairs of diferent shoes. If you feel you are being rushed go to another store. It should take a good 40-50 minutes ti find the correct shoe! Good luck toby

Treadmill running is a bit easier than outdoor running as you have no atmospherical pressure to break as you run in the same spot. However it is an excellent tool for running -- think; your friend is on the train platform, you are on the train. The train pulls out of the station and you want to keep waving to your friend, so you are running along the corridors to keep your friend in view -- that is the treadmill; don't let anyone tell you treadmill running is not running!!

Hi Lauren, Stick with the coffee inthe morning but go for the caffeine-less gels as caffeine takes water from your system --not what a runner wants! However sticking to your 'usual' routine in the morning will help you and your system run smoothly. If you do take a caffeine gel use it at mile 23 to give you that little mental kick and help your concentartion. In valuable at this stage. Running downhill -- the key word is practice running downhill -- on some training runs try to speed up a little when you run down hill. Try to run perpendicular to the slope, and the main thing --relax the form, don't tense up; you will not fall. Good luck in NYC - please come and see me on Marathon Monday, at the finishing line collecting shoes- www.shoe4africa.org

Hi Tehilah, You are very lucky!! The best places in the world for runners are hilly places -- all the bases from Africa to the Americas where the Olympians hang out are hilly. You are right you probably earn an extra hill when you run six between flat roads and hilly ones. But, keep that as your trump card, and still follow a program -- else you will lose your hidden advantage. But, just know that you are getting a great workout if ever that hill seems too hard! toby

Hi Aliza Although the Elip. machine is great for conditioning it willnot properly prepare you for the run -- a lot about running is getting the body used to the pounding. But the good news is you have PLENTY of time to start. And start slowly, just try, not for one mile, but for two minutes, with two minutes walking break. Soon that will become 4-mins running with a 2-min walk.. start slowly and you willhave a much more enjo=yable race! Though your heart willbe well conditioned, most likely, by the elip. work, so good job there! The best of luck to you!! toby

Hi Joshua Great! And XC running is a fantastic foundation for racing the roads. Train Hard,and know pushing onthe country will give you legs of steel for the Miami roads!

Hi Jacob Actually onthe days you run think about trying to put 'gas' in the tank, but the kind of 'gas' that helps you run - carbs! For each mile you run you need about 100 cals of energy regardless of pace. So if you run 4-miles in training that is like one bagel (minus the huge smear of cream cheese). On the days you don't run remember to omit the extra caloiries, but to answer your question directly do fuel for the run by addign carbs to your runing da