What is your best training "secret?" Share one secret here.

Two Words;

BEE POLLEN

yep

-Periodization. Set aside months for base training where you dont do any races. Plot out with a coach where you aim to peak and trace out how you plan to get there.

-Let the pace come to you.

-Progressively higher mileage year after year.

-Stay hydrated and eat within 30min of finishing a run

-run your workouts FAST yes, but in control!!!

Someone recently posted about lower back exercises such as planks & bridges, and this has also helped me a lot. Also 'hyperextension' type exercises (kind of upside down situp)

http://www.youtube.com/watch?v=LnRUYg8LiWw&feature=related

normally requires a special contraption but there are various other improvised ways to do it such as with a swiss ball.

I had high hopes for this clever thread, but am feeling pretty disappointed. "Run trails"? "Get consistent training"? Wow. I bet RW can't wait to break those stories.

Stuff your wet shoes with newspaper (kids, ask your dad what one is). Guaranteed to be dry in the am.

Keep your toenails trimmed short to avoid blisters on the side of your toes.

A dollop of Vaseline on a hot day's long run will prevent armpit chafing (if you put it there).

10 seconds of foam-rolling on your hips can sometimes ameliorate hamstring tightness.

For most people, those $30 Superfeet(TM) are as effective as custom orthotics for eliminating ITBS (and an orthotic will forever eliminate ITBS for about 50% of people).

More later...it's race day and time to go. Oh, thought of one more; soon after you wake up on race day, jog 100m down the street and back. It revs up your body and mind so you're not as groggy for those 7:30am road races.

1.) planks (Strengthening the BACK muscles is probably MORE important than the cool 6 pack look.)

2.) hip exercises (Once I starting doing those 3X a week, I noticed how much better my body felt.)

3.) post-run stretching with foam roller AND straps (I know it's the last thing anyone wants to do, but it really loosens things up.)

What do these stretching straps look like? I could use something for the stretch when you pull your knee to your chest. This is a good thread.

That there are no secrets: just put on your shoes and run out the door

You don't need crazy, balls out workouts to run fast in the 5k. Throw in a couple weeks of 400-1000m reps at race pace and you'll be good to go, provided you've got a good base of tempo runs and mileage.