TR Running Thread 2023

I guess this is a real thing:


Does anyone here have any experience incorporating cani-cross runs into training? We just got a dog who is very high energy and that has resulted in me going for a few faster runs with her every week. They are somewhat unpredictable pace/interval length (stopping for a smell, or because a car drove by are semi-common). However I have set my 5k and very close to set my mile 2023 PR without really trying for it with her pulling. I would say she improves my pace ~30sec-1min/mile for the same effort.

Does anyone have any suggestions for me? Am I getting a good amount of benefit running fast even if my effort/HR doesn’t match my pace? Can I generally skip other speed work when not running with the dog? The dog very much loves running together (as do I).

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XC MTB-er here but closet runner. have a recovery week and am strapped for time with work commitments. would it be an issue to substitute the recovery rides with easy runs? just wanted to run

Assuming you’re used to running, shouldn’t be a problem to go do 30-60min easy/recovery runs. I mean it’s not going to mess up your cycling. But if you’re not used to running, you’re likely to feel sore and/or injure yourself if you go too long and/or too fast.


The main “issue” is that running is significantly more impactful to the body than cycling. Running 30 to 60 should be ok, if you take it easy and are use to run.

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Think of signing up for a winter half just to keep running motivation up. Currently on masters mid volume general base.

Schedule is: Tues sweet spot, Wed & Thurs endurance, Sat threshold, Sunday endurance. Thinking of replacing my Thursday endurance with an 1 hour easy run to start, maybe working up to 1:30h max and doing 30 min on rest weeks? Thoughts? I was trail running 1 - 2h unstructured in August without issues, so starting at an hour shouldn’t be an issue.

No time goal for the race, just want to have a good time and finish without getting injured.


Not sure where you’re based, but I’m consistently impressed by the people who are out running, and racing, in sub-freezing temps during the winter.

I’m willing to run outside in 7C/45F or warmer, but that’s my limit so far. Have not explored appropriate clothing/glove options for colder than that.

Honestly I think it’s easier to dress to run than ride in the cold, but I have some extra fat, so I’m well insulated.

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The only time I run indoors is mid summer when it’s too hot. No level of cold keeps me from outdoor running.

Both of you make good points. I’ll gradually adapt to colder running, and yes it’s easier to dress for running than cycling. My background is the opposite: I know how to run in 110F, but not in 30F (yet). It’s all in what you know how to do and what you’re used to, but you can adapt to anything.

I miss running in the cold… I ran on single digits once… it was “fun”

I haven’t missed running in proper cold at all since I moved back to Aus. :rofl:

I barely scrape 100lb and have pretty poor circulation to my hands so I’m not exactly built for it lol. The hands are the worst…past a certain temperature and even a full ski mitt won’t do anything because I’m not getting the blood flow in the first place, and once they start stinging things get pretty unpleasant. On the bright side I’m fairly heat-proof!

if you can get ahold of a good merino long sleeve that will go a long way- not super bulky and works for a wide range of temperatures. Way easier/cheaper than a ton of different layers IME.

Ooh running in the cold! I don’t love it, but I have it down to a science. I live in Minnesota and have run in -30F. Similar to @toribath, I don’t seem to get circulation in my fingers. I bought a pair of battery powered heated mitten on Amazon, and they keep my fingers toasty!


Any place you know, or blog you may have written, that puts some of that science into guidance for most people?

I’m 171cm/110kg (5’7"/243lbs), so I generate a lot of heat, but still deal with cold hands as the temperature drops.

I got no science as a general rule, but in my experience the absolute warmest you’ll get is layering gloves- ideally a thermal liner under a more weatherproof outer layer (windproofing makes a big difference too)
Mittens and the ‘claw’ type gloves will generally be a little warmer than the ones that keep each finger seperate- you’ll lose a bit of dexterity obviously, but I’m usually not fiddling with my phone or hitting the gels in those conditions anyway.

Some people seem to have success with the little ‘hand warmer’ thingies inside the gloves- they didn’t do much for me so I found them to be more trouble/waste than they were worth, but could be worth a try if you’re desperate. (I usually kept one in a pocket for emergencies…and planned a route past a few coffee shops/gas stations, where I could run my hands under some warm water or grab a cup of something hot if I was genuinely contemplating losing a finger)

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As a winter hiker and formerly climber, I always dealt with cold hands by putting on another outer layer. When you are struggling to maintain adequate core temperature, the hands and feet are first to get cold. Might not be true for everybody, but for me cold hands are a sign that I am underdressed. It’t a little harder when running, because I don’t generally carry spare layers. But I am by now pretty good at getting it mostly right as I head out the door.


I’m a big fan of mittens, even a light mitten shell helps when running. If I use heavy mittens, like something you could get at REI, I might even be able to shed an upper body layer as those are really warm.

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All-nasal breathing? Or do you all manage to breathe hard with your mouth without coughing up a lung in the process?

I’ve done a fair amount of alpine skiing, and panting in sub-freezing temperatures is hard on the throat, IMHO. Maybe that’s just something else you get used to gradually?

Haven’t really had much of an issue with that. We’re not lizards or parrots. Human lungs have evolved to work in a wide range of temperatures.

Point taken. I need to get in better shape, do more of it, then report back with challenges, if any.