It's a link to a Runners World video. I've been doing this for a couple of weeks and I gotta say its tough but I love it. If its good enough for Josh Cox, its good enough for me (check out his abs).

 Ps. I definitely will not be able to fit in long runs while I'm away but may be able to fit 5-8 milers sporadically. Its likely I'll get some swimming opportunites too.   

 My kids think its hilarious when they hear me scream after getting in the bath......and they love running outside to fill up buckets of snow and throw it on top of me after I get in.   Other people though (non runners) think I am absolutely psycho when they hear I do this.  They already thought I was a freak with all the running I do.....the ice bath just cemented their opinion.

 My routine is to fire up a large mug of hot rasberry tea, toss about three bags of ice in, throw on my swim trunks and a turtle neck and sit in the bath for 20 min.  I leave the toes out, because a few times I lost feeling in a few toes for too long after a bath.

I know it sounds warped, but it really does work.

 I don't think doing my long run today would be beneficial because then I'd have to take another rest day tomorrow messing up my schedule.  Advice is appreciated!

I've just signed up to run my first 10k race in july and need to begin training on a regular basis, however, i have no idea what kind of program to follow in preparation for the race!

im much more used to weight training but do run a 5k 2/3 times a week (avg time 27 mins) and play soccer at the weekend.

would really appreciate any helpful advice or tips.

p.s. all my 5k's have only ever been on the treadmill - have never run outside before!

 thanks

I had to skip days this week due to an injury, and am wondering what method best to jump back in.  For example- I still want to do my long on Sunday, which will be 10 miles.  if I only have time for either the speed or tempo run prior to that, which should I go with?  I have already done a 10 mile run the week prior, so I have gone that distance already.

Thanks for your comments!

My friends recommended that to me and said it has its benefits, however I'm not sure how true is that.

Any comments?

I have been training inside for about a month and can run 5 miles in 59-63 minutes on a treadmill.  I run very slow. I began running outside two weeks ago --  I have ran 3 miles the first week and 4 miles the second week.  Both were tough runs but I ran faster than I do on a treadmill.  On both of the runs, I stopped a couple of times for water, to catch breath etc...and the runs seemed pretty difficult especially the last mile. However, the next day I was not sore at all...except my knees which kind of always ache after I run.

 My goal is to finish the race strong and not feel as if I'm being drug across the finish line.  Thanks for your input. 

 Feel free to post your own recipe or to try something new.

 I personally like a FRUIT SMOOTHIE!

1 cup Ice, 2 cups frozen fruit (any variety), 1/2 scoop protein powder, 1 cup fruit juice (any variety), 8 oz yogurt (any flavor).

 Blend ice until finely crushed.  Add remaining ingredients and blend until smooth!  Enjoy with a spoonful of Cool Whip for a nice "beat the summer heat" treat.

I'm having a lot of pain in my right ankle (laterally: the right side of my right ankle) that radiates up the bone toward my knee.  My left leg, probably from compensating, also eventually starts hurting just below the knee on the left side.  It's always happened from time to time, but now it's all the time and it's gotten to the point where I can't even jog for more than a couple of blocks.  It gets worse the more I run, and I can't walk it off either - sitting down for a while is the only thing that gets the pain to stop.  Stretching before the pain has gone away is agonizing and doesn't appear to do any good.  The pain is sharp and severe, not your standard sore muscle pain.  I have new, high-quality, comfy shoes.  The pain didn't change when I got them.  I also have orthodics for my high arches, to keep my ankles from rolling.  The pain didn't change when I got those either, and I've had them for months.  I have not had any injuries.

I am coming back to running after a lot of time off - does this sound like something that will go away once I build more stamina?  I've already decided to just walk for the next few days but it's really frustrating not to be able to run.

Thanks!

Any advice?

 Can anyone give me some advice i did a 8 mile road run a couple of weeks ago and badly hurt both feet.  I expierienced pain to the outside of both feet and had trouble walking for 5-6 days.  I knew my trainers needed replacing so when i could walk i headed down to the local running store to have a new pair fitted.

I completely  layed of running for10 days after i injured my feet at which point i did a 10 minute treadmill run to see how they faired.  I had a slight ache the next but nothing to serious so a couple days later i did a 2mile road run without problem.  This morning however i did a 5 mile run and again i have pain in my feet.  Can anyone give me advice how i can avoid this occuring? I do have quite a over pronation in my stride which i'm sure doesn't help.

Thanks for your help.

 Usually, I dont eat at my meets, i eat lunch at around 12:30 and i usually race around 6-8pm.  This whole time i dont eat but do drink some water.

 Any suggestions on what to eat/drink, before/after a race?  Cause I really want to break a 5:30 mile by the end of the season.

I have a fitness test on Tuesday, it is to run 1.5mile in under 12min.11sec on a treadmill

I would like to know if theres anything special i should do between now and then that will help me succeed.

Ive been running 1 to 2 times a week to prepare myself pysically for it

But Im quite new to running and i dont know exactly what other preparations need doing.

Thanks

I'm training for my first 10k. I just started running a few months ago and now I'm hooked. Last night I finally made it to 5 miles so I'm very excited.

I was just wondering what an ideal time is for a woman to finish a 10k? I know most people say that you should just work on crossing the finish line but I'm very competitive and want to do well.  

If anyone has this information it would be greatly appreciated so that I have something to work towards.

Thanks!!! 

 I have no idea what has happened to me, but perhaps I'm doing something right and should continue?  I am generally off and on in terms of serious training, but I was recently pretty much off.  I had to move the family, then suffered a knee overuse injury and probably averaged one to two times a week in terms of running, with a few weeks off altogether because of my knee.

 I like longer runs (6 to 14 miles) so I typically stick with those if I don't have a particular training goal in mind and my pace is usually around 9:15, and I might get below 9:00 if I have prepared properly and if I really push.

 BUT... I ran a half-marathon in NC very gently (see knee injury, above) and still came in with a time around 2:10:00-- a bit better than I expected considering how much fun I was having.  Then  I take a couple of weeks off before doing a run of 9 miles, in which my pace is around 9:00 and I'm hardly trying.  This sudden drop in my time has continued for the past 3 weeks until today when I run a sub 8:00 pace for 6 miles (average HR was 83% of max, again not really pushing).  I'm thrilled, but why is this happening?

 The changes-- 1) I'm not running as much as I usually have.  About 1-2 times a week.  2)  I've been doing a lot more resistance training lately, but mostly upper body; leg work is step lunges (forward foot steps onto a raised step) with weights.  3)  I've been running on a loose gravel track lately.  4)  I have moved to a much more hilly place.

 Other than that, I haven't done a single productive thing!  I've been eating more, drinking more, not getting enough rest, etc.

 What do you think?  Thanks for any thoughts.

 Rick

I sprained my ankle (grade 1) on January 3rd.... went to doc, found a bruised bone, and a lot of inflamation. Nothing too serious, but it hurt for a long time. I wore a McDavid (lace up brace) for a couple of weeks. This helped the pain a lot. I started on the Elliptical last week, and had no problems. Yesterday (Jan 27th) i went for a run outside. I had some pain in my ankle, and a litle swelling. Does anyone know if this is normal? Or is this a sign that I'm jumping the gun a little here? I havent had any pain in like a week and a half. After running yesterday, it did hurt for awhile, but the swelling went down after about an hour, and I was fine again. I'm wondering if I should be icing, heating, etc.... Thanks in advance for any suggestions!

Meg