Ask the Coach: Losing it

How quickly do you lose your performance ability if you stop exercising for, say, a couple of weeks?
—Michael May, Boulder, CO

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Ask the Coach: Wisdom for the Change

Do you have any words of wisdom for a wannabe ultrarunner who is also negotiating the minefield of menopause? My goal is to be vertical at the finish line and still be running in 10 years.
—Terri Dumas, Maple Ridge, BC, Canada

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Ask the Coach: Minutes to Miles?

I work out on an elliptical trainer and would like to know how to count those “miles” in my running log?
—Paul Siegferth Jr., Akron, OH

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Ask the Coach: Aging Fast

I want to continue distance running as I age, but what can I do to maintain my speed and avoid the shuffle?
—Lee Marvin, Los Angeles, CA

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Ask the Coach: Longing for Safety

I run on trails that are not heavily populated and, as a woman, worry about my safety. How should female runners protect themselves on solo long runs in the deep woods?
—Sara Minsk, Mendon, MA

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Ask the Coach: Perfectly Paced

Typically I run a six-minute mile for a 10K and a seven-minute pace for a marathon. I would like to run a 100K. How much do I need to slow down to cover the distance?
—Brian Baker, Boise, ID

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