Juliane Accurso:

Hello, Lauren!

I just read your response to the question “How to lose weight before cross country season?” and was hoping you could guide me to reliable sources on sports nutrition, metabolism, portion sizes, and meal timing. My experience as a collegiate runner mirrors the example you gave if one drops weight quickly while training hard. As a freshman last year I barely made the travel squad on my cross country team. After a fall of hard training and a significant decrease in weight I earned All-American honors in Terre Haute this season. Today I was forced to stop mid-run and walk the remainder because of an irritated Achilles.

I want to know how to treat my body with respect because I feel like I fell into the trap these past few months but I am afraid of reading unreliable information. Any guidance would be greatly appreciated!

Thank you,
Juli

Angie:

Hi Lauren,

I love your blog – you have so much advice for us! I just went to the doc for what I hope is just a really bad case of shin splints. It is only on my left shin on the outside of the tibia bone (anterior?). It happened a week ago and I have tried to run on it and it hurt so much! The doc is scheduling an MRI but is there a possibility that it is just a really inflamed tendon? Have you ever had shin splints or a stress fracture in this area? Any advice? Thank you!

Holly:

Hi Lauren!
Do you know if training hard with low ferritin levels is still beneficial?

Thanks,
Holly

Jerimygreenberg:

Lauren, when programs call for workouts such as mile repeats at 10 k pace, but you can do them faster, should you? Should run every track or tempo workout as hard as you can? Or are you hurting yourself by running too hard?

Ken Moreland:

Hi, Lauren,
I used to run 20-25 5Ks/10Ks/Mini-marathons a year when I was in my mid-30s – 40′s. I got somewhat bored and gave up running for 10 years. Now, at 58, I am trying to come back but I am having a hard time breaking beyond a 10-minute mile. I used to run at 7-minute pace, but I am frustrated that I am not nearly the runner I used to be. Any suggestions for trying to get back some of the competitiveness I used to have?
Thanks, happy holidays. Ken Moreland – Indianapolis, IN.

Sarah:

Hey Lauren! Injury question for ya.. So I’ve been having ankle problems for about 6 months. I ran through it during xc, but am still feeling some sharp pain.Just got an MRI that showed that nothing seemed out of order, yet the pain is definitely still there. How do you tell if you should run or rest?

Elle:

Hi Lauren!

I am a high school xc runner, and one of my ultimate goals is to run at Stanford. However, I do not participate in track because I have no interest in doing so, and my PR in a 5k race is 19:09, which is slow compared to the times of athletes Stanford is interested in. I am planning on doing yoga during part of my off-season, and then I am going to build up my mileage so that I can do some half-marathons and other shorter races to increase my speed. During the summer, I do some good workouts up in the high country (Auburn), which are very effective in building up my strength and which allowed me to run varsity for the first time last season. I am hoping to have my best season yet next fall, but I don’t know how realistic it is to want to run with people who have sub-6 min. miles at Stanford. As a former Stanford runner, do you have any advice for me?

Thanks!

Elle

Marie Thompson:

Hi Lauren,

This isn’t really a question, it’s more of a thank you. My computer won’t let me use the “contact us” button (probably operator error…) but I figured I could send this here. Not sure if you’ll get it, but I wanted to send it anyway.

I’m a collegiate runner (Rice University in Houston) and love the sport more than anything. I feel so lucky to be able to compete and train like I do. I’ve been injured though, for going on a year. I had a hip injury that wasn’t diagnosed properly starting last winter and have been on the sidelines for so long that my freshman girls think I’m a coach instead of their teammate, and every person working at the gym knows my name and life story. This process of recovering, only to get knocked back again and again, has been one of the hardest things in my life. It seems like it’s been two steps forward, three steps back!

Anyway, I’ve had a lot of down days and a lot of doubt about ever being to race at a competitive level again. I just wanted to let you know that this blog has been a huge, positive influence for me and reading about your struggles and triumphs (and struggles and triumphs…) has been beyond inspirational. It has been my sure-fire sanity check to read your journal entries when things weren’t going so well for you and seeing how you cope and bounce back. Knowing what you’ve gone through and how you’ve overcome so many unfair obstacles, so many times, is the ultimate ray of sunshine through this stinky, dark cloud of an injury.

Thank you for sharing your stories on this blog. You are such a great role model. I have fingers and toes crossed for your knee!

Thanks again – can’t say it enough!

Marie

PS: I’m big on quotes – they are a huge motivator for me. This one has been a favorite for a while, so I figured I’d share, just in case I can give back a tiny bit of what you’ve given to me!

“Nothing in the world can take the place of perseverance. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘press on’ has solved, and always will solve, the problems of the human race.”
-Calvin Coolidge

Becca:

I just finished my first season of college cross country. I eat all of my meals in the school cafeteria and am worried about eating a healthy diet. The school mainly serves things like pizza and hamburgers though they always have a random other selection such as “mystery meat”, it’s a small school so there aren’t a lot of choices and it’s hard to eat healthily. There is always a salad bar and there are always apples and bananas but can you give me some advice as to how to navigate the typical college cafeteria as an athlete, I’m sure I’m not the only one out there with this problem. I really didn’t want to gain the “freshman 15″ but am afraid it’s inevitable. I don’t have a car and the only other option on campus is Subway which we can use “plus dollars” for but other than that I have a meal plan and am stuck with the cafeteria food. Also I saw an earlier post where you were talking about your diet and how complicated it was, would you mind sharing the details? You said every food you eat is a conscious decision and is eaten for a reason and I’m sure there are a lot of people who would be interested to learn what it is that elite athletes really eat. Thank you so much for doing this website and I am so glad I’ve had the chance to meet you in Eugene! You have been such an inspiration for my teammates and I.

Heidi:

Lauren, i am a very petite runner at around 4’10 and 99 pounds. Does being really small increase your risk for injuries? A lot of times I’m told I run harder than what my small frame can take. From your experience, do smaller runners have a heightened risk for injury? Thanks!!!

Andi:

When you have sore muscles, what do you do? Not tired muscles or everyday stiffness, but “maybe I should have taken a plate off the leg press” soreness. Do you take any anti-inflammatories? Ice? Stretching – static or AIS? Hot tub? Foam roller? Thanks!

Sarah Flament:

Hi Lauren! Quick wardrobe question…I’m competing in the marathon olympic trials this Sat. (and completely admire your efforts & fast time in NYC amongst all your other amazing accomplishments!) and I remember you stating you cut your sports bra because it was restricting your rib cage. Well, I have the same problem…small in size but my rib cage is larger so my Nike small bra feels tight around the band area. Can you tell me what you did exactly to fix this? I’m getting ready to run an easy run today in the top and kinda freaking out bc that has got to change come race day! I could sew elastic in it to help expand the area…but I’m not really much of a seamstress! LOL! Please help!!!!

Rebecca:

Hey Lauren!
I’m on my high school track team and i want colleges to notice me. My cousin got a scholarship for track and I want to also. I start out every race in the top 3 but by the end so many people pass me! How can I stay in my place and pass people better? Thanks!

Miranda:

Hey Lauren! So, I run track and xc but, regretfully, I didn’t start getting into running until my junior year of high school so my times are a bit…well…slow. So far my PR in the mile is 7:08 but I can’t seem to break the 7 minute mark (I want to try and run a 5-6 minute mile so I can run in college). Any advice on a fast way to drop time? I’ve been jump roping everyday after practice but a recent cuncussion has put running on hold for a bit. :/

Maggie:

I am a high school cross country runner, going into my senior year. Although I had a great season, once it ended I lacked the passion I used to feel. I would make up reasons not to go for runs, and when I did go I made up reasons to cut it short. Now, a few months after the end of the season, I still feel drained. I feel like running is a chore. The thought of racing again makes me nervous and sick to my stomach. I know that running is not over for me, how do I make it enjoyable again?

Talia:

Hello!

So this is probably kind of weird, but often during training I get really strong cravings for raw beef. This is usually when my training is most intense. I kept this a secret for a while, but I spoke to a few of my friends who also run seriously and frequently crave raw beef. I’m talking really intense cravings, like I can hardly stop myself at the grocery store from tearing apart and eating raw steaks. Is this a normal thing at all? Is there a reason for this? I’m pretty thrown off.

Talia

V.W.:

Hi Lauren,
I’m a freshman in college at a D3 school in New England. I’ve been a runner since I was seven, but did sprints and generally just dinked around with a local track club without ever training or thinking about taking it to the next level.
I had a less-than-outstanding high school career, but did alright although I never made it to the state meet. My best PR is probably in the 3200; I ran 11:29. I’ve trained and trained and have been injured and come back again and again, and finally have reached a point where I feel like I should really be improving from my high school self. But I’m not, and I’m worried about my future as a runner. I want to be great. I want to win. I want to be fierce and tough and experience success from my hard work. I’ll do whatever it takes to get there. But I’m not good enough, and my coach is just telling me to “do my own thing,” which is what my high school coach said as well and that hasn’t gotten me to the next level I’m trying to achieve.
My question is, what can I do to break through the ceiling of my high school fitness? What habits, signs, times, workouts, whatever can I adapt that will tell me I’m capable of running faster times?
I put in the hours running, doing core work, rehabbing, pre-habbing… I just want to see the fruits of my labors.
Can you help?
Thank you for your posts, advice, and amazing spirit. I’m truly inspired by you.
Sincerely,
V.W.

Chris Boettcher:

Hi Lauren!
Sorry to hear about the hip, keep on keeping on!
Have you tried toe shoes yet? I’ve recently fallen in love with them but I’m I’m nervous about running a full marathon in them. Know any thing I should transition into if it?
Thx!
Love picky bars!!!
Chris

Addie:

Hi Lauren!

I am a collegiate distance runner with lots of endurance, but little speed. Although I spend a lot of time training, I’m just not as small as some of the girls I compete against. How can I race faster than girls who are smaller than me?

France Andersen:

Hi Lauren,

How is your training going?

Are you incorporating any new health and fitness tips into your routine?

Are you excited for the Olympics Trials?

Hoppy:

Hi Lauren,

About 6 weeks ago I found out that I had a nasty femoral neck stress fracture. Thankfully it didn’t need surgery – just a lot of rest! I had been warned that due to being amnehorric I was at greater risk for osteoporosis and had bone scan results that showed low bone density – not critically low, low but stable. In earlier years I wasnt the best eater – I never skipped meals and not ate, it was more not eating enough for the amount I was burning. Being a careful eater but still allowing myself treats. Over the last year and a bit I had made a conscious effort to eat more, run less, and do more cross training to try and resume periods. Through doing so I had managed to put on some needed kilos but not enough to start my periods again and I was told to put more on – something I struggled and continue to struggle with. Of course looking back now how I wished I had eaten more earlier.

Despite finding it incredibly hard and frustrating I have been resting for the last 6 weeks and I am healing. I am amazed at how much not exercising has affected me – sleep, mood, digestion – I could go on and on.
An orthopedic surgeon recently said to me that I may want to re-consider the sport I love (long distance running) to something that is more gentle on my bones – otherwise when I go through menopause I could be crippled. Obviously something I don’t want. I never want to be in this situation again.
I’ve been trying to find stories about other female athletes who have been in my position and have risen above to either return to their chosen sport or else have found something else that brings them equal joy. Are you able to recommend any stories that I could read to help me through this?

Meggie:

Hola LF, Isn’t it time for season 3 of the L-train? New season, new countdown, new theme/description?

Kris:

Hi Lauren,
I just wanted you to know that I enjoyed your presentation at the OTC dinner last night! You are an inspiration!
Kris

Grace:

Hi Lauren,

I listened to your “dreamer” speech, and I’m definitely a dreamer. But, I’ve had nothing but failure for three long years. Although my heart is in it 100% and I work my tail off, I’m still making no progress. I’m afraid my dreams are getting cloudy so to speak. Could you offer any encouragement?

Kate:

Hey Lauren!

I’m a competitive runner, and I’ve been struggling to come back from an injury for about 8 months. I feel as though every time running starts to go well, some part of my body freaks out! Usually I’m able to cross-train, but for the past month or so I haven’t even been able to do much of that without discomfort (right now my hip flexors are the issue – which makes it hard to elliptical, pool-run, swim, bike, run…you get the idea). It’s getting really hard and frustrating trying to balance keeping my fitness with letting my body recover – I never know whether I should be resting more or working out more, especially when it seems like I’ll have a few good days where nothing hurts followed by a few bad days. Eating has become a mindgame for me too – I’m never hungry anymore, and I don’t know how to balance weight maintenance with fueling my body to recover from this! I already feel as though I’m incredibly out of shape, and its frustrating because there’s not much I can do about it. I’ve been working with a physical therapist and getting active release, but things are slow to improve, and after the year I’ve had, I’m almost scared to run again, worried that I’ll just get knocked down by something else. How can I handle the frustration and being uncomfortable in my own skin until I can get in good workouts again? How can I learn to trust my body again and get back to running healthily? Is there a form of cross-training I haven’t thought of that I can do? My guess is you’ve probably experienced a lot of the same emotions, so any advice would be a huge relief!

~Kate