You and your shoes may need time apart. Generally, you need 400-600 miles to kill a decent pair of shoes. Maybe more if you’re lighter and at the lower end if you are heavier.

Over the past few weeks I’ve heard several of you talk about getting some swim coaching on your technique for a triathlon or getting bike adjustments to pick up some speed. Why not in running?

This post is in praise of active recovery. WBRRC has a large contingent of runners that plan their weekly long run during our group run on Saturday. So what about doing something Sunday too?

Do you have this buddy too? For years I have had an invisible buddy/coach on my left shoulder. Even though I cannot see him, he always whispers “you can give more, try harder, you’re almost there, push, strive, tough up buttercup, etc.”

Normally, we have avoided "ads" in this column. I am deviating a bit here. Although it is a free service, it has banner ads. Athlinks.com race results is great.

Back to basics. I have heard from a few of you that you’d like to hear more about the zone between starting running and the more complex aspects of training (fartleks, splits, PR, coaches and carb loads.)

Cross training means any type of exercise that you can substitute with running. However, not all cross training is created equal.

Ever been sidelined? How did you cope? Lessons from my 6 months off running and month off endurance exercise: Patience pays off.

Do you have pictures of you running? How are your mechanics? Mine never look like the shoe ads for sure.

Pre-workout, what is your go to fuel? I know our club. The answers range from literally nothing, including no water, all the way up to a pre-run meal 3 hours beforehand.

“I am running slow.” There are times we all think that we are going too slow in our weekly runs. You’re probably wrong. A common flaw to a training plan is that 90% of your miles are at 90% of your effort.

Shoes, donations, fuel, underwire, even our underwear supports us when we run. It's important, sure. But having the support of your running friends means your miles will roll by easily.

Try this one...on your mid week run (not the long one or next to a fast one), try to include some speedy pick up (lines).

With one week to go, there are many of you who are less than 7 days from completing the Treasure Coast Marathon and Half Marathon. Time to say, “you did it!”

Many of us have experienced a “runner’s high”; that feeling of lightness, tingling and optimism that randomly arrives during a run. Did you know you may be able to trigger it?

True confession, I am not enough of a warmup/ cross train/ flexibility runner. At 53, I am pretty sure I have been more lucky rather than perfectly trained.