Ask a Coach: Walk test to estimate VO2 max

Question: What is the best field/non-lab method for obtaining VO2 max for an untrained or overweight person?

Dr. Daniels: W = weight in pounds   A = age in years   T = time for 1-mile walk (in minutes)

Ask a Coach: Racing Tips For The Steamtown Marathon

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Question:  How to pace the Steamtown Marathon

Run SMART Coach:  Don’t buy into the hype that you have to make up some time on the downhills early in the race. I would definitely advise against trying to bank some time early to make up for any slowdown later in the race. The key is not to get too excited in the first 8 miles where most of the elevation drop occurs. At the same time you don’t want to stomp all the way down the hills in the very beginning. Focus on shortening your stride a bit an shuffling down early, leaning slightly forward for less impact, less breakdown of the legs, and then be very mindful of the fact when your cruising slightly downhill. You should be using that time to conserve energy and relax at paces you’d normally work a little harder at. If you’re way ahead of pace but feeling great early I don’t see that as technically a good thing. The downhills can drag you out too fast and then that’s when the uphills at the end get their reputation. If you pace well early without trying to make up for potential lost time later you’ll be fine.

Ask a Coach: How To Combine Cross Country And Marathon Training

Question: Luisa has begun her cross country season and is wondering how she can incorporate training sessions for her marathon in January 2010.

Run S.M.A.R.T. Coach:  You can certainly run well over 5k-10k distances off of pure strength or marathon training so I would suggest focusing on your marathon training and treating the cross country races as hard efforts along the way. Make sure to take a little extra recovery time before a race so you’re not completely compromising your cross country season. The only concern is that racing on many weekends during your build-up could conflict with hard long run efforts that are crucial for your marathon. Racing on a Saturday and then doing a long run on Sunday can be super taxing on your body if you have to pull it off several times during your marathon build-up. If possible, try and schedule your faster paced long run efforts on weekends you’re not racing.