How They Train!
Bing Xu - May 2011
How many years have you been running?
2 1/2 years
Lifetime personal records
Consider your training over the past 6 months to one year. How many miles a week do you typically run when not injured and consistently running?
I run 35 miles a week in the summer and 45 miles in the winter. I had a couple of weeks reaching 55 miles when I was training for the Tallahassee Marathon.
What running events (sprints to ultra-distance) do you train for or what are your training goals?
I don’t particularly train for any running event except the Tallahassee Marathon which I have run twice. I need to find which race I do better. I try to run at least one Marathon a year. I did put some long runs in January. Now that I am going to New York City Marathon in November, I will try to train for it.
What does your typical week of running look like?
I do most of my runs at lunch time, I run 3-4 days a week for 5 miles on Blair Stone/Capital Circle, cold or hot, rain or shine.
How does your training vary over the course of a year?
I just run by feeling. I don’t take time off. However, I run slower and fewer miles in summer and faster and longer in winter.
Do you peak for certain races?
How much sleep do you usually get at night?
I get 6 to 7 hours sleep at night.
What time of the day do you normally run?
I try to run at lunch doing 5 miles 4 times a week.
What injuries have hampered your training over the past year?
I have had injury on my left foot. Plantar fascitis? I am not sure. I am going to see a doctor soon. It did hamper my training quite a bit in November and December last year and it almost cost me the Tallahassee Marathon.
Do you take any dietary or medical supplements?
I take multivitamin pills when I remember it.
What type of running shoes do you prefer?
I wear neutral shoes. I am a big fan of Mizuno and all my running shoes are Mizuno and I have six pairs nowadays. I like Wave Rider and I used it for training and racing. I had a pair of Asics Nimbus 11. I like them but they are a little too heavy for racing.
Do you race in a different type of running shoe?
Do you use weight training?
I use weight training 3 times a week for about one and half hours. I only use light weight for the upper bodies. I try to do push-ups and sit-ups for 100 reps each day.
Do you stretch?
I try to stretch every time I run, before and after. I mainly focus on my quads, hamstrings and calves. My physical therapist said my calf is stiff and short. She was surprised that I could run with such short calves. I stretch them and try to make them longer, but it seems it has not worked yet.
What are your favorite running routes?
Forest Meadows and St Marks Trail. Forest Meadows is the best trail in the world. You have to love it. I like St Marks Trail too. The reason is: it’s straight and flat. I don’t have to worry about getting lost or the roots on the route and so I can focus on thinking about things or not thinking about anything at all.
What running resources do you like that would benefit someone else?
I read Runner’s World magazine. There are a lot of stories that really inspire me. I also go to some runners’ websites.
How has your training changed over the years?
I haven’t been running for very long. It’s about two years and 4 months so far. I am trying to do more speed work than last year and hope I am able to run longer than last year too.
What examples can you give of specific training methods?
What were the results?
What advice do you have for beginning or experienced runners to help them with their training?