Track & Field

Running

My goal is to break 5:00 in the mile this summer. What is the one workout I have to do? 

One workout to break 5:00 in the mile: Greg's game-changing strategy!

Greg, it is awesome that you keep putting lofty goals out there. If you want to break five minutes in the mile, start off by adding some sprints at the end of easy days once a week. Then, every other week, try this workout, eight times 474 seconds with one minute recovery. As soon as you can do this, you can reach your goal. Good luck.

Add sprints at the end of easy days once a week. Do 8x474 seconds with 1 minute recovery every other week to reach your goal.

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Greg, it's great to hear that you have ambitious goals. If you want to break five minutes in the mile, here's a workout that can help you get there. Start by incorporating sprints at the end of your easy training days once a week. Additionally, every other week, try the following workout: complete eight sets of running 474 seconds with one minute of recovery in between. Once you can successfully complete this workout, you'll be on track to reach your goal. Best of luck!

Do you lift heavy weights? If yes, how often, and do you lift to fatigue or a set number of reps?

From Performance to Strength: Ageing Athlete's Wisdom on Lifting

I love lifting weights and during the, the peak of my career, I lifted for performance to get faster and stronger. But now as an aging, athlete approaching 50, I am Lifting for overall strength and offset osteoporosis last month. I squatted and deadlifted more than my body weight. I was pretty proud of that, but it's really important as far as how often you lived and the number of reps and sets that you do. I think it's important to have a strength coach and allow them to help cycle you through different phases of your strength training. And ultimately, you want it to parallel what you're trying to do in sport. If you have a peak competition coming up, making sure that you're lifting is parallel to that Peak competition time. So lifting can be a great asset to any sport. You just have to use it wisely.

I recently started lifting weights to offset osteoporosis, and I was able to lift more than my body weight. It's important to have a strength coach and cycle through different phases of strength training to make sure it is parallel to the sport you are trying to do. Lifting can be a great asset if used wisely.

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I enjoy lifting weights and used to focus on performance to improve speed and strength during the peak of my career. However, as I approach 50 and prioritize overall strength and offsetting osteoporosis, my lifting routine has shifted.

Last month, I achieved a milestone by squatting and deadlifting more than my body weight, which made me proud. When it comes to how often I lift and the number of reps and sets, I believe it's important to work with a strength coach. They can guide you through different phases of strength training and ensure it aligns with your specific goals, especially if you have a peak competition approaching.

Lifting weights can be a valuable asset for any sport, but it's crucial to use it wisely and tailor it to your individual needs and objectives.

Unlock the Power of Pineapple's Anti-Inflammatory Benefits!

Pineapple is good for everybody. And specifically the core, the center of a pineapple where the bromelain, the enzyme that acts as an anti-inflammatory is more condensed. So not going on the core of that pineapple, don't discard it like my father does so that and turmeric are natural anti-inflammatories and good to cycle through your diet as with anything. Don't overdo it, but make sure that they're part of your weekly routine, maybe once a week. Getting in that turmeric and pineapple will be good for you.

Pineapple and turmeric are natural anti-inflammatories that should be included in your diet once a week for optimal health benefits.

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Pineapple is beneficial for everyone, including runners. The core of a pineapple contains a concentrated amount of bromelain, an enzyme known for its anti-inflammatory properties. It's important not to discard the core, as that's where the bromelain is most abundant. Along with pineapple, turmeric is another natural anti-inflammatory that can be beneficial to incorporate into your diet. It's recommended to cycle these foods through your weekly routine, perhaps including them once a week. Remember not to overdo it, but incorporating turmeric and pineapple can be a good addition to support your overall health, including as a runner.

If I'm training for a marathon, will a 10k race get in the way?

Strategically timed 10K race while marathon training: a balancing act.

Of course, it's okay to race a 10K while you're training for a marathon, but it should be strategically placed in your training block, a month and a half to two months, out would be ideal anything closer to that? Could really impede some of your rest and Recovery, which is so important in marathon training. So if you can fit it in there, good for you and make sure that you are rested and recovered from travel before putting in another hard effort,

Yes, it's okay to race a 10K while training for a marathon, but it should be strategically placed in your training block, a month and a half to two months out would be ideal. Make sure you are rested and recovered from travel before putting in another hard effort.

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It's absolutely fine to participate in a 10K race while training for a marathon. However, it's important to strategically plan its timing within your training schedule. Ideally, aim to schedule the 10K race about a month and a half to two months before your marathon. Participating in a 10K race closer to the marathon date may hinder your rest and recovery, which are crucial aspects of marathon training. If you can fit the 10K race within the recommended timeframe, that's great! Just ensure that you are well-rested and recovered from any travel before exerting yourself in another challenging effort.

When did you first decide to move to Mammoth?

Altitude Training in Mammoth: A Runner's Dream Come True

I decided to move to Mammoth in 2001 to form a new training group led by dr. Joe v hill. And Bob Larson, who coached Meb Keflezighi. I always knew I was going to be an altitude. I actually moved from Colorado, Alamosa Colorado, but I can really as an athlete live anywhere in the world and run from there. And there's no place I would rather be than Mammoth Lakes California.

In 2001, I moved to Mammoth Lakes California to form a new training group led by Dr. Joe V Hill and Bob Larson, who coached Meb Keflezighi. I chose the area because of its high altitude, which is beneficial for runners like me.

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I made the decision to move to Mammoth in 2001 to join a new training group led by Dr. Joe V Hill and Bob Larson, who coached Meb Keflezighi. As an athlete, I knew I wanted to train at altitude, and while I was originally living in Alamosa, Colorado, I realized that as long as I could run from anywhere in the world, there was no place I'd rather be than Mammoth Lakes, California.

When running on a track, should you switch directions sometimes to avoid overuse from going one way all the time?

Avoid overuse by switching track directions

Through the length of my track and field, career and continuing on with the mammoth Track Club. All of our athletes run their workouts in a counterclockwise direction or track wise. And we do do part of our cool down in the opposite direction. Just to unwind neuromuscular lie, hope that helps

Track Club athletes run counterclockwise and do part of the cool down in the opposite direction to unwind neuromuscularly.

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When running on a track, it can be beneficial to switch directions occasionally to avoid overuse from consistently going in one direction. In my experience as a track and field athlete and with the mammoth Track Club, we typically run our workouts in a counterclockwise direction or track wise. Additionally, we incorporate part of our cool down in the opposite direction to help unwind and balance the neuromuscular system. This practice can help prevent overuse injuries and promote overall balance.

Deena Kastor answers your Running questions. See all the advice Deena Kastor has and get answers to your own Running questions.

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Deena Kastor is an American long-distance runner and 8-time national cross country champion. She was the holder of American records in the marathon (2006-2022) and numerous road distances. At the 2004 Olympics in Athens, Greece, she won the bronze medal in the women's marathon. She ran collegiately for the University of Arkansas, coached by Joe Vigil and Terrence Mahon, and post-collegiately coached by husband Andrew Kastor. Kastor has earned two silver medals in the IAAF World Cross Country Championships, and holds U.S. records in the women's road 10 mile, 15K, and 8K. She formerly held the women's marathon, half marathon, 10,000m, and road 5K records. Kastor has won multiple awards, including the Jesse Owens Award, USATF Runner of the Year (2001, 2003, 2004, and 2008), and C.C. Jackson Award. She has been inducted into the New York, National, and Southern California Jewish Sports Halls of Fame.