Conjures visions of you foraging it all en route.
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Maybe pausing to bring in the harvest. 
Yeah, I don’t love that either. Those multi-serve reusable gel pouches can work if you only need a smaller amount, but there’s also the hydro vest option- not the most fashionable, but I know a few people that like them because they don’t have to deal with aid stations or because they prefer a specific drink mix that’s not on course.
I eat too many gummy worms and run far too few miles for ultra hippy cred, but I’ve been known to grab some fruit off the side of the trail mid-long run…there are a few Aussie natives here which you never see in stores, so it’s always cool to find those! (just don’t touch the blackberries, because they’re invasive and probably sprayed with something suitably gnarly)
2nd Run in the books. 6*2‘ with 3.5‘ walking in between. A few unnecessary interruptions with my 4-legged running mate not following the plan.
I tried focusing on „leaning forward“ which really helped my cadence.
Made it pretty easy to keep the feet spinning. Tons of fun, can’t wait for the next run.
It’s a fun new game isn’t it? There’s way more to running than you originally think.
I’m trying to teach my dog to run with me…he’s an ex-sheepdog, so you think he’d be smarter. Little bastard has a hell of a sprint though.
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I used to work on a sheep farm. Man those dogs could run!
The problem with many dogs is they get bored at human pace and they want to go off and sniff everything
Chicago 10K this AM, along the lakefront.
NOPE!!
I just read a study, that longer limped runners might naturally have a slower cadence, which also doesn’t seem to result in a higher load rate, when adjusted for leg length.
What’s the experience with that among the „lanky folk“?
I’ve never paid my attention to cadence tbh. Self selected cadence is fine unless you’re noticeable over striding. Now that I have a fancy watch, I know mine goes from mid 160s at 8:00/mile to high 170s at closer to 6:00/mile. I am 183 cm/6’. I have never considered this actionable data. Sort of like Garmin cycling dynamics data
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183cm/6’ here as well. Like @adenega I’ve never considered it actionable data.
I have noticed that target race pace in training is almost always higher cadence than the same pace come race day. I attribute that to cumulative fatigue of training that goes away w/taper. Same principal w/bike, same power output at different cadences.
Lovely Autumn morning, 3 degrees at dawn to 12 degree just after midday in the UK. Ideal for a 10 miler (ended up a bit further as was loving it.) Think it was 6-7 degrees when I started.
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It was just pperfect wasn’t it? So perfect I went out again this afternoon to enjoy the light coming though the trees.
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As I just hit off-season on the bike, it’s time to hit the gym again (which I do for all but the 1-2 months with most of my A races). Usually a 60min gym session for me consists of 40% core and stability work and 60% heavy compound lifts (squat, deadlift, lunges, rows).
I thought it might be a good idea to see what lifts might be relevant to building running specific strength as well, to prevent injury, but after 5 YouTube videos, that were either only core work or some super light exercises (like rubber bands, non weighted half jump squats, step downs with a dumbbell etc.), I gave up.
That’s really reminiscent of stuff like „high gear work“ in cycling, that basically every study on the matter has proven to be very ineffective.
I find it really hard to believe that any of these exercises is an efficient way to building strengths, and make the most of muscular adaptations.
Is heavy (this obviously is relative) strength work that uncommon for running, or am I just looking in the wrong place?
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I’d stick w/your current strength routine!
Once again we are very similar. I mix heavy compound lifting with more ‘soulfull’ floor work. I think the classic heavy lifts do great things for your body and having some upper body muscle helps drive your arm swing when running fast. Do the big two of squats and deads for legs but add loads of lunges, calf raises etc over the months.
Trick for me has to been starting easy and building slowly (see a theme here?). DOMS ruins run training, but you stop getting that if you train regularly and smart.
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Well… Way to many variables here.
It’s not really an exact science.
Age, genetics, current fitness, etc will all factor in…
The only thing I can tell you is my experience.
I was a runner first. I did a sub 3 marathon (barely tho…2.59.47) at that point I was doing 70 mpw peak. 3 Wo a week (track, tempo, long run). That worked for me back when I was 37.
I did another marathon in 2019, and at that point I was doing about 50 mpw peak and mixing swims and bike wo. Ended with a 3.04. I was very disappointed back then because I was ready for a sub 3, tho now looking back in was not really.
My latest marathon was February of this year… I did a 3,11. This was by far the hardest marathon I’ve ever done, hot 20mph wind gust, 4 causeways, terrible. On a good day I think I would have probably could have hit 3.07 to 3.06.
This time I max out at 40 mpw. I was really worried about it. It was actually much better than expected and now I’m running Boston in April. This time I was doing 4 runs a week and more rest days with endurance biking (maybe a Wo here and there) and 1 swim a week.
As you may have noticed I’ve been all over the place, and somehow every works well…
My suggestion based on my experience… 40 to 50 mpw will get you a sub 3 if you stay injury free. Tempo and long runs will be your friend. Track Wo are cool and a way to show off, but meh. You can get injured easily, so I would avoid if possible and maybe replace by a vo2 max or something. Long runs I would keep it under 22…
A week can look like 4 days. 1 day 22 miles, 1 day 10 miles tempo Wo, and 2x 8 easy miles. Fill the rest with easy bike rides. You can also do an easy bike ride followed by a shorter run if you feel like becoming a triathlete 
I have a mini dachshund, and I have tried to make her run with me when doing it short otb runs… She did it 2x and now she put the brakes and no way to make her move. She plainly refuse.
We had another one that I wished I had taken with me to some runs. She was fast and like running. I missed that opportunity… Now she is gone and I miss her…
First two runs in with the ASICS Superblast.
I only have a cheaper Nike pair to compare it to, but man those ASICS are fun to run in. Probably, too expensive for people ripping 120km a week to be a daily. Me doing 20k besides cycling, I should get many good months out of these.
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