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This is it, Baby. The site map for the award winning website 10kTruth.com. If you are a runner who has the attitude to train harder and smarter, who wants to race faster and stronger, to better your race times and lower your chance of injury, you've come to the right place. Meet The Rage and Manciata who answer your running and training questions with their own unique insight and spew. Also find running advice and inspirational quotes by sports legends and others who epitomize the spirit of 10k Truth.


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To get from 45 minutes now to sub 40 in two months should I switch something to hill training, or wait till May, and what distance is good for me for hill repeats?

Ever come across folks that are just too rickety for running? I'm 31, 6' 2" 185 lbs. I always get geared up to beat the tar out of friends in spring races and I end up cutting my training due to injuries. I make it through the race on race day to hear their mocking 150 lbs. laughter as they beat me year in and year out.

With Truthful training how long does it take for improvement to show? Specifically, in another year could I hope to race at a 8 minute pace or a 7 minute pace?

I want to tackle the sub 40 minute 10k again. It's been in the back of my mind all this time - a nagging unachieved lifetime goal. I want to do everything right. I got GBR. I'm going to follow the program.

I currently run my marathons about an 8:10 pace. Which, is fine, I guess, but I would like to run them at sub-8:00. I feel like I can do this because this past spring I ran a half marathon in 1:35. I would love your advice on workouts and/or training needed to accomplish this goal.

I'm 12 years old and I run about an 8:30-9:00 minute mile. Is this an ok time? Should I work on getting faster before I compete?

How long does it take a 60 yr old man to run a 10k race on average?

I'm wondering how effective the Pose Method of training is, and what others know of the method.

What sort of time should a wheezing, unfit, lard ball be able to do a 10k in anyway?

I want to know what is the best way to train for a 10k that will be happening in 4 weeks.

I would like to run longer distances but seems I get tired in 3 miles. Plz help me.

Do you know if there is a map of the Butte to Butte on the web? I've never run in a race and I'm going to run in the Butte to Butte this year. I'm slow, but it's a start. When I say slow, I mean it. If could average 8 minutes/mile in the Butte I'd be estatic! If you could offer me any advice on how far to run each day or advice on training for that first hill that I hear so much about, I would really appreciate it!

I was wondering if you could help me. I love running I want to get out and do it more but, I have no motivation, the dedication is there. I can't seem to get myself out and go. I really want to improve at it too. My coach also has no faith in me so im in the back of the line-ups which is kinda of a downer. I was wondering if you could give me any advice or tips?

My Life Coach is helping me address my personal, family and work issues, and has begun to suggest that I'm becoming entirely too dependent upon my Personal Trainer and that my running is actually complicating rather than simplifying my life. You seem to be a very focused individual, Rage. Can you see a way out of this for me?

I want to qualify to run the Boston Marathon. That means the number to get me in is 3:10...am I being too ambitious with my goals? I am looking to run a 41:00 or so for the 10K on May 2, and then use the next seven months to gear up to get to the 3:10 marathon time in December.

Where can I find reg forms and info on the races talked about on this web site? I can't find dates, or info or registrations.

I am a foot pain specialist who works with many athletes and professional runners. I recently wrote an in depth article on runners/athletes that experience Plantar Fasciitis, and am curious if you would like to read and possibly post it on your website?

How can one increase bio-mechanics of the lungs? In other words can one train the lung muscles to be more efficient?

I'm in the the army reserve and we have physical training test and the only problem I have is my 2 mile run. I think that it's a mental thing when I run. How could I prepare myself for this run so that I could stay up. I don't run that much and when I do it has to be short distance. I know I need to run more. I just need running advice to start me off. How to prepare myself before the test?

I am prepairing a team for next year's romanian mountaineering championship that starts in february. I kindly ask if you could help me with a running log or other internet resource about training for running long distance (20km) up in the mountains. i must say that i have little running experience, but i have a strong will and i really want to win this competition.

About a month and a half ago I injured my IT band running. As I was recovering and had developed a new stretching routine to avoid the injury again, I broke my collar bone in an incident unrelated to running. The doctor told me to lay off running for another month and a half so my shoulder will heal. What can I do to maintain a decent level of cardio while not moving my upper half?

I recently suffered a ruptured disc in February. I somehow didn't require surgery, but it was still a very bad case. I took almost 6 months off, and have been trying to run for the past month or so even though I still feel some pretty weird sensations back there a few times a day. What I was wondering was how your back was doing.

My immediate goal (within 3 months) is 1.5 miles in under 11min 30sec. Any training suggestions would be greatly appreciated.

After the track season I came down with Achillies tendonitis. So I was out from running all summer, it was bad. I biked and swam as much as I could, however.

20 minutes 5k...that's my senior's goal, though I'm losing ground fast. My best guess is that yes, I have to go back to the track and hit some 440s -- if not halfs. My best guess is to do the 440s in about 90 and the halves in, I don't know, 3.15 or so? What do you think?

Is there any way I can get my time to drop about 8 minutes if I start training 3 months prior to the first meet? If so, how?

What is a good way to determine a suitable race pace without stressing myself so close to race day? Have you ever drank coffee for its stimulating attributes before an intense training session or race?

What kind of training can I do to improve my endurance so that I can hold my quicker pace for a longer portion of the race?

The last couple of weeks with so much non running time scares me. I know without a doubt that I can run/walk the course, but of course my goal is to run the entire distance. Am I ready and what would you suggest for this week's (prior to race) running program?

At states for indoor track, I had so much nervousness built up that I walked off the track, and at Penn Relays I finished the race, but barely competed. My training has been great, and I know I am in better shape than I was when I ran that 11:02, but all I want to do is get back there again...

I want to get faster. Some people say to run faster for shorter times. Others say to not worry about how fast you are going keep my hr down and build a base and later incorporate intervals after a sufficient base period and you will be faster. The rest say run as fast as you can and keep pushing yourself. Am I just not meant to go that fast?

Please settle an argument I had with my teammates: Is knowing about running's past important for the runners of today? If so why is it important and how does it help athletes now?

Is there a place I can get info on local race dates for 2003 in the Eugene area. Your web page is somewhat confusing to me. The link to the race page doesn't list much for our area.

It's been a year since my first race - a marathon, although my second race was a 10k with 44 minute finish. I am looking for a place to get advice about a particularly nagging leg cramp problem at mile 20-21.

I'm trying to get my 2 mile time under 11:30 during the offseason. What kind of workouts would you suggest?

I refuse to accept that I cannot improve at distance running however, just because I am 6;1' and 200 pounds. My goal is to run a sub 20 minute 5K...I don't care if it's 19:59, and I'll do what I have to to get there, although 3 weeks into my training program 7:20 miles are a challenge.

My goal is to run a sub 20 minute 5K...I don't care if it's 19:59, and I'll do what I have to to get there, although 3 weeks into my training program 7:20 miles are a challenge.

I can run the distance but cannot seem to do it any faster, otherwise I feel so tired that I want to give up. What can I use to motivate myself to get better on my speed?

Is this the right routine for me to do? I come from a small school and our track team does not practice year around. These push-ups and running routines are things I have came up with on my own to succeed since I was not told of anything to do by my coach. Also, I am having trouble breathing. It is hard for me to breathe through my nose when I run. Do you have any suggestions on how to make breathing when I run easier?

This season as a sophomore, my brother had big expectations of cracking 5 minutes in the mile. Unfortunately, so far this season has been a bust for him...He is beginning to believe he just isn't good and is quite down on himself. He hasn't hit any unusual growth spurts, he eats well, hydrates properly, etc. The only glaring difference I can see is he didn't practice half this much the past 2 years. Is he over training?

I am a runner who just moved from Los Angeles. I want to find a running club in Eugene, I was hoping you could help me.

So my girlfriend is planning on training for the Ave of the Giants. I've volunteered to help out with her training by running with her and running support. It's her first marathon...What do the statistics say about couples training together? Is it worth the risk?

I've been doing my quarters, halves, three quarters, mile repeats for 10 years now. Man, I'm working hard and I just can't crack the three-hour marathon mark. Any advice?

I would like to know if you could give the answer to the distances for: 400 meters, 800 meters and 1200 meters, for track training, outdoors and treadmill workouts? As well as the exact distances for 3k, 5k and 10k in terms of miles?

What is the truth about leg cramps?

My question which hopefully you can suggest an answer for is: How should I train in order to better perform in a 10K race and simultaneously put on lean muscle through strength training?

My question is to improve my times from an 11 minute mile to a 10 minute mile, should I continue to run my 2 courses which are 4 miles (4 times a week) & 6 miles (once a week) or go for shorter runs to focus on increasing the speed?

My son is 12 years old. I don't know anything about running. Where could I get some good training advice so I could start helping him train?

I'm looking to bring my cross-counry 5k time under 18:00. My PR is 18:45 and I'm wondering what's a good combination of hillwork, intervals, and longer runs that would increase my speed. Just looking for some truth .

Quick one for you, I recently took up running and the instructor/trainer is giving me information that I feel isn't correct. I'm told that a good way to get started running is to run 10 minutes, walk a couple, then run again. This seems like a good idea to me for training, but I kind of wondered how the more serious runners pull off the marathon-like distances.

I would like to start running regularly. However I find If I have a running partner I am more committed to my running program. Can you suggest a website or group I could contact?

I've been layin' down the truth up to three times per week but can't seem to get my pace down below a 7 minute mile. Any special stretches or diet supplements that might help me shave about a minute plus off that split? Any thoughts would be appreciated.

I've increased my miles to six a day. With that I now have blisters forming and what I call rot under my breast. How can I avoid this? I don't want to stop running and I like to keep myself challenged.

For the past three years I have been in shape, weight lifting, running, cycling, walking, etc. But these stupid cramps developed at the sides of my calves. Doctors say anti-inflammatories, coaches say ice and then heat. Any explanations for why these stupid cramps occur?

My question is this, how might I improve my speed for the next race? I don't run with anybody so the carrot relay is out of the question.

I'm presently in the Army Reserves and for the PT (Physical Training) Test, we have to do as many pushups and situps as we can in 2 minutes. I do pretty well in both of those areas, but after doing the situps and then running, my legs tighten up within the first quarter mile.

I am just starting to run...I am noticing that when I run I tend to lead with my hip joint. That is, when I land on the front of my foot I start to run by pushing off such that I feel a jump from my hip bones and the knees just follow.

I came across a quote by John Treacy, Irish Cross Country champion (1978-1979) that lays out ...cross country race advice...If you don't have a great finish, you must get away to win...around a tight bend, take off like holy hell. Is Treacy telling the truth here?

You guys are whacked. I rode my bike out to this Kong place to get a feel for what you guys are doing for kicks on a Sunday morning. Are you nuts?

What food do you recommend that will work on a multi-day event which can be made at home for minimal expense?

I was just doing a half marathon last weekend, and had a familiar zap of chills through my body towards the end of the race. It's familiar, especially at the end of an extended effort. What's going on?

So I'm in the 'joggers mile' at Hayward. Some kid twenty years my junior passes me in the turn at the start of lap two and then slows way down. As I re-pass him is it OK to say 'weasel punk' to him or should I just figure he is a rookie?

Lately I've been suffering from self-doubt and loathing when it comes to my running and I'm beginning to wonder if I'm a real runner or just a wannabe. What's a sure way of telling if I'm a real runner or not?

I don't understand what this site is. Is it a personal journal about your running?

Do you know any where I could get some real running advice?

What kind of running gear should I wear?

Don Kardong has said, "If you run 100 hundred miles a week, you can eat
anything you want...." Is he telling the truth?

Those who choose distance running can't handle the real sports....Wake up and smell the coffee
If I could just relax and have fun, good performance surely will follow. Right?

I missed my sub-five goal. I was right on pace (2:30 at the half), finished strong, but could not hold pace on lap 3. Any advice?

What's all the hype about the marathon, anyway?

The other day, I heard the term "junk miles." What does that mean?

The other day, I showed up for my tee time and they would not let me on the course because I didn't have a shirt with a collar.

 Home Sports Quotes

By Emil Zatopek
By Babe Didricksen Zaharias
By Muhammad Ali
On Training
On Truth
On the Most Valuable Thing in the World
On Running
On Baseball
On Climbing
On Cycling
On Football
On Golfing

Home Races

Race Schedules

Angkor Wat Half Marathon
April Fools Run
Boston Marathon
Butte to Butte
California International Marathon
Civil War Relay
Coburg Half Marathon and 5- Mile
Eugene All Comers Meets
Jasper to Banff Relay
Oregon Marathon Relay
Rhody Run
Run for the Shamrock
Scandia Run
Steens Rim Run
Trufflle Shuffle

Turkey Trot Fun Run
USATF Winter Cross Country National Championships

Home All The Rage - American middle and long-distance runners can barely touch our European counterparts. I'm curious if you have an opinion on WHY...where is the American running scene failing to turn out champs who can hack it? There are a few notable exceptions, but why, in general, are we just not as quality? What do you think we could do to fix it? I mean, if Lance can come in and school the Euros at their own game on a bike, can't runners step up somehow?

Pre Classic Mile Gets Even More Interesting
Coop Runs 50 on Fiftieth
On Our Way to The Palouse in November 2002, We Went for A Little Run…
The Rage Goes Silent? So What's Up With That?
Penguin "The New Prophet of Running?" Oh Please...

2001 U.S. Track & Field Championships: The Rage Volunteers….Again
On Smack and Trash Talk

Beating Your Buddies

Coffee on the Run

Coping with Mr. Snowman
Dogs Don't Need No Sink
Dream On
Flatlanders and the Truth
A Truth Intervention
Penguin Seeks the Truth?
The Road Not Taken
Just Tell Me the Number
Wimpy Trout

Home Guest Rage
Trail Running for Yuppies
by Michael Logsdon

Home Manciata on the Truth

Home Track Events

The Prefontaine Classic 2001

The 10k Truth Method Really Works
Home The Results

You've heard of the Legend of Baggard Vance? Learn the Legend and the Lessons of Kong!
Home The Road

Kong - The Myth

Kong - The Truth (Photos and Stats)

A Runner's Dictionary of Jargon and Other Vocabulary Terms

HomeRunnerSpeak Dictionary of Sports Jargon


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Date and time page last updated: 03/31/2007 3:17 PM