Ran a 10k - Official Thread (7 Viewers)

[SFBayDuck]

Mt. Marathon had its 92nd running yesterday in Seward, AK.  The most versatile runner on the planet*, Max King, took the win after finishing 2nd last year.  This event is crazy in many ways in that it’s the most watched sporting event in Alaska, is the oldest mountain race in the country, has no set route, and is basically straight up and straight down a mountain - a 5K race that runs up to 2,091’ and back down again.

The entire event is televised, which is obviously rare in trail running.  It’s worth watching parts of it, I’d suggest the first 8 minutes to get a feel for the race and an early climb, and then skip to about the 20 minute mark to watch the brutal climb to the peak and then the descent.  So crazy. 

*Olympic Trials in marathon and steeplechase, 100K world champion, world trail champion, and has dropped a 4-minute mile. 

 

[BassNBrew]

Mt. Marathon had its 92nd running yesterday in Seward, AK.  The most versatile runner on the planet*, Max King, took the win after finishing 2nd last year.  This event is crazy in many ways in that it’s the most watched sporting event in Alaska, is the oldest mountain race in the country, has no set route, and is basically straight up and straight down a mountain - a 5K race that runs up to 2,091’ and back down again.

The entire event is televised, which is obviously rare in trail running.  It’s worth watching parts of it, I’d suggest the first 8 minutes to get a feel for the race and an early climb, and then skip to about the 20 minute mark to watch the brutal climb to the peak and then the descent.  So crazy. 

*Olympic Trials in marathon and steeplechase, 100K world champion, world trail champion, and has dropped a 4-minute mile. 

They should bring this crew in to handle the Boston coverage.  

 

[gruecd]

They should bring this crew in to handle the Boston coverage.  

I think the one dude does cover Boston. His voice sounded familiar.

 

[gruecd]

Mt. Marathon had its 92nd running yesterday in Seward, AK.  The most versatile runner on the planet*, Max King, took the win after finishing 2nd last year.  This event is crazy in many ways in that it’s the most watched sporting event in Alaska, is the oldest mountain race in the country, has no set route, and is basically straight up and straight down a mountain - a 5K race that runs up to 2,091’ and back down again.

The entire event is televised, which is obviously rare in trail running.  It’s worth watching parts of it, I’d suggest the first 8 minutes to get a feel for the race and an early climb, and then skip to about the 20 minute mark to watch the brutal climb to the peak and then the descent.  So crazy. 

*Olympic Trials in marathon and steeplechase, 100K world champion, world trail champion, and has dropped a 4-minute mile. 

Crazy event. I’d love to try that someday. My wife keeps telling me that Alaska is on her bucket list... 

 

[The Iguana]

I'm at a cabin in Kentucky this week... go out for what seemed a hilly run for me today. Finish the  miles, look on strava and see that @Zasada climbed more in 1 mile than I did in my entire 9 mile run... 



Still fun and something I have to do more of instead of super flat central Indiana. 

 

[gianmarco]

I'm at a cabin in Kentucky this week... go out for what seemed a hilly run for me today. Finish the  miles, look on strava and see that @Zasada climbed more in 1 mile than I did in my entire 9 mile run... 



Still fun and something I have to do more of instead of super flat central Indiana. 

381 ft elevation over 9 miles. That's cute.

 

[The Iguana]

I am also counting on all this running in mega humid conditions to pay off huge when the temperatures start dropping. 

There is something fun about braving extreme conditions... kind of extra rewarding once it's over. 

 

[The Iguana]

381 ft elevation over 9 miles. That's cute.

Exactly. Seemed like more than that to me... At home I can do 9 miles and not do more than 90 feet total...

 

[The Iguana]

Although, if you look at the run, that was basically 2 hills... a mile up from 2 to 3 and then a mile uphill to finish from 8 to 9. I swear it felt like more than a 150 foot climb to finish... 

 

[ChiefD]

381 ft elevation over 9 miles. That's cute.

I did 381 feet of elevation this morning  just climbing my stairs to the bathroom multiple times during my pre-run poops.

 

[gianmarco]

@-OZ-, @SFBayDuck, @bushdocda

I've got 7 runs in doing MAF since my first short run.  Am I doing it right?  Any suggestions based on what you've seen so far?

I'm trying to stay as close to 140 as possible throughout the entire runs except for when I first start.  But, I have a hard time doing any kind of warmup for longer than 5 minutes and under 130 since my route starts with an uphill. 

I've realized I can't keep a high cadence running this slow so I've started to just let that go. 

 

[MAC_32]

I am also counting on all this running in mega humid conditions to pay off huge when the temperatures start dropping. 

There is something fun about braving extreme conditions... kind of extra rewarding once it's over. 

Humidity is poor man's altitude. Suffer through it then watch the time's just melt away once the weather breaks.

 

[MAC_32]

Exactly. Seemed like more than that to me... At home I can do 9 miles and not do more than 90 feet total...

I do not miss the flat lands of NW Ohio. Not much more unmotivating to run than never ending pancakes in all directions except in my stomach. 

 

[-OZ-]

@-OZ-, @SFBayDuck, @bushdocda

I've got 7 runs in doing MAF since my first short run.  Am I doing it right?  Any suggestions based on what you've seen so far?

I'm trying to stay as close to 140 as possible throughout the entire runs except for when I first start.  But, I have a hard time doing any kind of warmup for longer than 5 minutes and under 130 since my route starts with an uphill. 

I've realized I can't keep a high cadence running this slow so I've started to just let that go. 

Just one guy's opinion, 5 minute warmup is probably sufficient but you need to assess for yourself. Can you walk around for 5 minutes first? Certain drills can be great. I don't do it anymore (though I should) but for a while I'd do clock wise lunges (lunge in each direction like a compass or like a clock 1-12).

Looks like you're doing fine so far, it's hard to tell after one week.

Humidity is poor man's altitude. Suffer through it then watch the time's just melt away once the weather breaks.

Yep. Hate it while doing it but it pays off.

 

[bushdocda]

@-OZ-, @SFBayDuck, @bushdocda

I've got 7 runs in doing MAF since my first short run.  Am I doing it right?  Any suggestions based on what you've seen so far?

I'm trying to stay as close to 140 as possible throughout the entire runs except for when I first start.  But, I have a hard time doing any kind of warmup for longer than 5 minutes and under 130 since my route starts with an uphill. 

I've realized I can't keep a high cadence running this slow so I've started to just let that go. 

Too soon to see ‘gains’ and the temps and humidity will make it harder to adhere.  Your discipline is spot on and your time on feet is most in past weeks I can see on mobile even if you don’t run tomorrow.  Those are some great things I can see in the extremely short term.  Don’t recall the recommended time in between MAF tests but I’d assume that as a good time variable to use. 

 

[MAC_32]

@-OZ-, @SFBayDuck, @bushdocda

I've got 7 runs in doing MAF since my first short run.  Am I doing it right?  Any suggestions based on what you've seen so far?

I'm trying to stay as close to 140 as possible throughout the entire runs except for when I first start.  But, I have a hard time doing any kind of warmup for longer than 5 minutes and under 130 since my route starts with an uphill. 

I've realized I can't keep a high cadence running this slow so I've started to just let that go. 

30 miles this week is much more noteworthy imo

 

[The Iguana]

I do not miss the flat lands of NW Ohio. Not much more unmotivating to run than never ending pancakes in all directions except in my stomach. 

The flat has probably been a good thing getting started but there is something about some hills to add some flavor. There's also that sense of satisfaction when you reach the top. But it's a lot more work, IMO...

 

[MAC_32]

The flat has probably been a good thing getting started but there is something about some hills to add some flavor. There's also that sense of satisfaction when you reach the top. But it's a lot more work, IMO...

I think elevation enhances efficiency. Can get more out of less, which is important for me and the time I allow myself to run. There was quite a learning curve as I adapted though. The rare hills we raced on when I was a kid were death sentences for this flat lander and that carried forward to living here. Took a while to learn to run them somewhat competently. 

 

[The Iguana]

I think elevation enhances efficiency. Can get more out of less, which is important for me and the time I allow myself to run. There was quite a learning curve as I adapted though. The rare hills we raced on when I was a kid were death sentences for this flat lander and that carried forward to living here. Took a while to learn to run them somewhat competently. 

I'm kind of the other way around... Grew up with the hills of southern Indiana. I've mentioned before that coach used to make us run then - A LOT! Still hear his voice every time I start up a hill - "work up the hill, you can rest at the top/ on the way down". 

 

[MAC_32]

I'm kind of the other way around... Grew up with the hills of southern Indiana. I've mentioned before that coach used to make us run then - A LOT! Still hear his voice every time I start up a hill - "work up the hill, you can rest at the top/ on the way down". 

We had one hill in town. It was man made by an old university president that drove in on day one yelling where all the hills. When he was informed there were none he acquired a #### load of dirt and made one. Literally no trees on it and we were tasked with running to that hill 3 miles away, doing an hour of repeats, then 3 miles back every other week during season. Still have nightmares. 

 

[Brony]

I am also counting on all this running in mega humid conditions to pay off huge when the temperatures start dropping. 

There is something fun about braving extreme conditions... kind of extra rewarding once it's over. 

you spelled sweaty wrong.

 

[Brony]

We had one hill in town. It was man made by an old university president that drove in on day one yelling where all the hills. When he was informed there were none he acquired a #### load of dirt and made one. Literally no trees on it and we were tasked with running to that hill 3 miles away, doing an hour of repeats, then 3 miles back every other week during season. Still have nightmares. 

Is that a Bruce Springsteen song?

 

[gianmarco]

Too soon to see ‘gains’ and the temps and humidity will make it harder to adhere.  Your discipline is spot on and your time on feet is most in past weeks I can see on mobile even if you don’t run tomorrow.  Those are some great things I can see in the extremely short term.  Don’t recall the recommended time in between MAF tests but I’d assume that as a good time variable to use. 

That's what I was looking for, to make sure I'm doing that part right.

It's one month between testing.  I'll get the test done in next couple days (maybe tomorrow). 

Wasn't expecting any gains just yet but didn't want to continue doing something incorrectly.

Crazy to see this is the most time I've ever spent in one week.  I haven't even been worrying about distance but more just making sure I'm getting over an hour in each time out and longer at least 1-2 times. 

I also want to stab someone now.  The "let's see how far I can go before the HR alarm goes off" game can only be so much fun for so long.

 

[Zasada]

I'm at a cabin in Kentucky this week... go out for what seemed a hilly run for me today. Finish the  miles, look on strava and see that @Zasada climbed more in 1 mile than I did in my entire 9 mile run... 



Still fun and something I have to do more of instead of super flat central Indiana. 

Ran this route today in an effort to see how much uphill I could run (answer:  not much).  ####, running up 10% grades is. so. dam. hard.  

Lots of rain here lately so the trail was pretty much a river.  Had to get creative with some crossings, which slowed me down a bit.  But I welcomed the break.

 

[Zasada]

Mt. Marathon had its 92nd running yesterday in Seward, AK.  The most versatile runner on the planet*, Max King, took the win after finishing 2nd last year.  This event is crazy in many ways in that it’s the most watched sporting event in Alaska, is the oldest mountain race in the country, has no set route, and is basically straight up and straight down a mountain - a 5K race that runs up to 2,091’ and back down again.

The entire event is televised, which is obviously rare in trail running.  It’s worth watching parts of it, I’d suggest the first 8 minutes to get a feel for the race and an early climb, and then skip to about the 20 minute mark to watch the brutal climb to the peak and then the descent.  So crazy. 

*Olympic Trials in marathon and steeplechase, 100K world champion, world trail champion, and has dropped a 4-minute mile. 

Two things I glean from this post:

1.  HFS I want to try this race.  @gruecd, could be the next BMF cornhole!

2.  I really need to fly down to CA and buy @SFBayDuck dinner so that I can get a download of all these cool races he knows about and I clearly don't.

 

[tri-man 47]

Exactly. Seemed like more than that to me... At home I can do 9 miles and not do more than 90 feet total...

Similar story for me at our cottage this week ...plenty of undulating terrain and some relatively decent hills compared to my part of Chicago.  Lame stuff compared to our mountain boys, but still productive training for me.

 

[SFBayDuck]

Two things I glean from this post:

1.  HFS I want to try this race.  @gruecd, could be the next BMF cornhole!

2.  I really need to fly down to CA and buy @SFBayDuck dinner so that I can get a download of all these cool races he knows about and I clearly don't.

As @tri-man 47 and @Juxtatarot can attest, I’ve got way more than one dinner’s worth of ultra race stuff to talk about. 

 

[SFBayDuck]

Ran this route today in an effort to see how much uphill I could run (answer:  not much).  ####, running up 10% grades is. so. dam. hard.  

Lots of rain here lately so the trail was pretty much a river.  Had to get creative with some crossings, which slowed me down a bit.  But I welcomed the break.

Sounds fun!  You got me by about 800’ at around the same distance today. 

On the way downhill on single track, I passed a couple of attractive lady hikers that stepped off the trail to let me pass. I channeled my inner Max King and bombed that section as fast as I could, turning over my legs as quickly as possible and hopping over roots and rocks until I was out of sight. I’m sure they were super impressed and are still talking about me. 

 

[gianmarco]

Sounds fun!  You got me by about 800’ at around the same distance today. 

On the way downhill on single track, I passed a couple of attractive lady hikers that stepped off the trail to let me pass. I channeled my inner Max King and bombed that section as fast as I could, turning over my legs as quickly as possible and hopping over roots and rocks until I was out of sight. I’m sure they were super impressed and are still talking about me. 

13:27

-- @MAC_32

 

[SFBayDuck]

@-OZ-, @SFBayDuck, @bushdocda

I've got 7 runs in doing MAF since my first short run.  Am I doing it right?  Any suggestions based on what you've seen so far?

I'm trying to stay as close to 140 as possible throughout the entire runs except for when I first start.  But, I have a hard time doing any kind of warmup for longer than 5 minutes and under 130 since my route starts with an uphill. 

I've realized I can't keep a high cadence running this slow so I've started to just let that go. 

Just looked through your Strava, and looks pretty good to me. Maffetone is a huge warm up and cool down guy, so that’s the only thing he’d probably say is that you should increase those. And keep in mind that MAF is a 10 beat range, with your “MAF number” the top of that range. So there’s nothing wrong with trying to stay at 135 and letting it drift up to 140 up hills or in the later miles. Also keeps that damned HR alarm from going off as much, and stressing about that can add a few beats to your HR while running. 

 

[gianmarco]

Just looked through your Strava, and looks pretty good to me. Maffetone is a huge warm up and cool down guy, so that’s the only thing he’d probably say is that you should increase those. And keep in mind that MAF is a 10 beat range, with your “MAF number” the top of that range. So there’s nothing wrong with trying to stay at 135 and letting it drift up to 140 up hills or in the later miles. Also keeps that damned HR alarm from going off as much, and stressing about that can add a few beats to your HR while running. 

Got it.

So, along those lines, if I've got ~hour to work with, do you think I'm better off doing the recommended 10 minutes of warm up and 10 minutes of cool down and getting 40 minutes at MAF? Or doing 60 minutes and "skipping" the formal WU/CD?  Right now, I've had over 60 minutes to workout, but during a day when I have less, I don't know which is more important.

Of note, I've ended most of those runs about 5 minutes early at the bottom of the hill leading back home. I've been using that to walk and make it my cool down. I'm just not continuing to run the watch while I'm doing that since it's all walking. But, that CD is, at most, like 5 minutes. 

 

[SFBayDuck]

Got it.

So, along those lines, if I've got ~hour to work with, do you think I'm better off doing the recommended 10 minutes of warm up and 10 minutes of cool down and getting 40 minutes at MAF? Or doing 60 minutes and "skipping" the formal WU/CD?  Right now, I've had over 60 minutes to workout, but during a day when I have less, I don't know which is more important.

Of note, I've ended most of those runs about 5 minutes early at the bottom of the hill leading back home. I've been using that to walk and make it my cool down. I'm just not continuing to run the watch while I'm doing that since it's all walking. But, that CD is, at most, like 5 minutes. 

Maffetone is big on the warm ups and cool downs because he sees both aerobic fitness and muscle fiber recruitment as this big continuum, up to your MAF number anyway. So there’s benefit in working at those sub-MAF HRs.  The other thing is that many people see an early spike in HR if warm up is too short, but you don’t seem to be experiencing that  

I think you’re probably doing fine, and you’ll get the most bang for your limited buck (time) spending as much time in your MAF zone as possible. 

Keep in mind the warm up and cool down could be happening while walking around your house before/after -  it doesn’t have to be a formal part of your training. 

tl;dr. You’re doing great, don’t overthink it. 

 

[SFBayDuck]

Keep in mind the warm up and cool down could be happening while walking around your house before/after -  it doesn’t have to be a formal part of your training. 

Case in point - I usually walk a half mile, stop to do some dynamic warmups/stretches, then start running. But this morning I walked the dog for an hour then went out for my run. So I just did the dynamic stretches, walked for 2-3 minutes, then started going. I had already done plenty of “warm up.”

 

[JAA]

I got a race tomorrow morning. Mass State Tri, it’s an Olympic distance. I signed up for it cause a bunch of my training friends are doing it. Also, weather looks nice and hot, my kind of party. 

Looking at previous results for my AG, I’ll be lucky to finish middle of the pack. Some of these guys are riding 24mph and 6min 10k pace. 

If I can have a 1:4x swim pace, 20mph on the bike and anything under 8min pace on the run I will be happy. That will put me 50%. 

 

[gianmarco]

Case in point - I usually walk a half mile, stop to do some dynamic warmups/stretches, then start running. But this morning I walked the dog for an hour then went out for my run. So I just did the dynamic stretches, walked for 2-3 minutes, then started going. I had already done plenty of “warm up.”

"Does running back and forth to the bathroom count as warmup?"

-- @Zasada and @ChiefD

 

[gianmarco]

I got a race tomorrow morning. Mass State Tri, it’s an Olympic distance. I signed up for it cause a bunch of my training friends are doing it. Also, weather looks nice and hot, my kind of party. 

Looking at previous results for my AG, I’ll be lucky to finish middle of the pack. Some of these guys are riding 24mph and 6min 10k pace. 

If I can have a 1:4x swim pace, 20mph on the bike and anything under 8min pace on the run I will be happy. That will put me 50%. 

GL, GB

Spoiler

That stands for "Good Luck, Giant Boner"

 

[JAA]

GL, GB

Spoiler

That stands for "Good Luck, Giant Boner"

Should I take ?

 

[SFBayDuck]

Should I take ?

Unsubscribe

 

[gianmarco]

Actually, GB means something else @JShare87

Spoiler

Goseph Bart

 

[ChiefD]

Got it.

So, along those lines, if I've got ~hour to work with, do you think I'm better off doing the recommended 10 minutes of warm up and 10 minutes of cool down and getting 40 minutes at MAF? Or doing 60 minutes and "skipping" the formal WU/CD?  Right now, I've had over 60 minutes to workout, but during a day when I have less, I don't know which is more important.

Of note, I've ended most of those runs about 5 minutes early at the bottom of the hill leading back home. I've been using that to walk and make it my cool down. I'm just not continuing to run the watch while I'm doing that since it's all walking. But, that CD is, at most, like 5 minutes. 

Good God Man - just run.

@Ned told me this 5 years ago, and it took me many years to figure out what he meant.

Just run. Don't worry about warm ups and cool downs. Just keep the dang HR at 140 if that's what you want and just run. Summer and the heat and humidity is just base building time for you, and you are doing awesome.

But the reality is, you will reap small benefits in 4-5 months. And it may take 1 year or 2 for this to really take root. Be patient. And run you big waaaaaanker.

 

[JAA]

Its 452am. I’ve been up almost 30 minutes. I may need to send out an amber alert for my race morning steam smash

 

[JAA]

Whew - 510am. I was starting to get worried. 

 

[Zasada]

Take no prisoners, @JAA.  Glad you got the morning weight lifted off you.

 

[gianmarco]

Good God Man - just run.

@Ned told me this 5 years ago, and it took me many years to figure out what he meant.

Just run. Don't worry about warm ups and cool downs. Just keep the dang HR at 140 if that's what you want and just run. Summer and the heat and humidity is just base building time for you, and you are doing awesome.

But the reality is, you will reap small benefits in 4-5 months. And it may take 1 year or 2 for this to really take root. Be patient. And run you big waaaaaanker.

My link

 

[Brony]

Stampede 5K 

Flat neighborhood race as part of 4th of July festivities.  3rd or 4th time I've done this course.  Weather was nice - humidity finally dropped and today was mid 60's and breezy. 

Coming into this race, I know my fitness isn't there yet.  Training has been tough with calf issues.  Also, my run a few days ago where fatigue kicked my ### was a bit of scare mentally.  Good news is that I had a good confident run on Friday... bad news is that that run combined with interior painting aggravated my calf on Friday.  Stupid sport.  

Decided to use this race as an exercise in race management and pacing. Race goals were to negative split and place in my AG to win a pint glass. (I have amassed a small collection of pint glasses from breweries, so this AG award was more coveted than a typical medal). 

Race day - Couldn't sleep at 4am, so came downstairs to watch TV on the couch.  Feel asleep watching Top Gun and get woken up at 540 as the TV shuts off mid-movie.  Power is out.  This is pretty rare for us and when it does happen, it's brief.   I check the news on my phone to make sure the world isn't ending.  It's not.   Morning routine changes to cold coffee and dump in the dark. Power is still out when I leave.   

Mile 1 - 7:01

This was big adjustment for me to not go out too fast which usually messes me up.  I was hoping to be between 7:00 to 7:15 at mile 1.  So far so good. Breathing is going well.

Mile 2 - 7:00

End of Mile 2 is usually where I want to kill myself.  Still feeling good at this point and my place is staying steady.

Mile 3 - 6:52

In my head, I was picturing crossing the mile 2 marker and then starting a kick butt 5 minute mile or something.  That didn't happen.   I did pick up the pace some and the pace on the watch slowly moves to 6:55 as my breathing got really laborious.  Was able to finish with a near sprint, so left a decent amount out there I guess.

Final - 21:57   46 / 484 overall.  2/17 in AG. 

One of my slowest 5K times, but I did check my 2 boxes of negative split and pint glass (2nd in AG; top 3 get glass).  Surprisingly content - I wasn't setting out to run my fastest ever and my time was reflective of this.    As expected, calf was fine during race and a little inflamed post race. 

Caught up with a couple of friends post-race and then came home and power was back on. 

the end. 

 

[gianmarco]

Good job, GB!

Spoiler

Good Brony

 

[gianmarco]

Ok, I'm not expecting to see improvements so early in this, but I also wasn't expecting to see a decrease in performance.

I don't know what to make of it, but my times are getting noticeably slower.  I've run this route I did this morning three times now. It's the least hilly and the temps today were the best conditions I've run in.

7/1 -- 11:30/mile average

7/4 -- 11:38/mile average

7/7 -- 11:49/mile average

That doesn't seem good. I know, small sample, but wtf?

 

[JShare87]

Ok, I'm not expecting to see improvements so early in this, but I also wasn't expecting to see a decrease in performance.

I don't know what to make of it, but my times are getting noticeably slower.  I've run this route I did you morning three times now. It's the least hilly and the temps today were the best conditions I've run in.

7/1 -- 11:30/mile average

7/4 -- 11:38/mile average

7/7 -- 11:49/mile average

That doesn't seem good. I know, small sample, but wtf?

I don’t know the science behind all this stuff and trust everyone here. I also know running slower equates to running faster down the road. But, I think you are running way too slow. Sometimes HR doesn’t always equal effort. I’d say bump that avg HR up to stay under 150. GL, GB.

 

[JAA]

Ok, I'm not expecting to see improvements so early in this, but I also wasn't expecting to see a decrease in performance.

I don't know what to make of it, but my times are getting noticeably slower.  I've run this route I did you morning three times now. It's the least hilly and the temps today were the best conditions I've run in.

7/1 -- 11:30/mile average

7/4 -- 11:38/mile average

7/7 -- 11:49/mile average

That doesn't seem good. I know, small sample, but wtf?

Small sample, give it 2 more months

 

[JAA]

Brief RR

Swim kinda stunk. Got behind 3 bozos who couldn’t sight and didn’t mind banging bodies. They were fast enough for me not to pass but when I tried to draft they were all over the place. First half of the swim was just not fun. 

Bike was good but not good enough. Wanted 20+ got 19.9   It takes me like 40 min to get comfortable on the bike. The first 20 minutes was up hill. Not crazy slope but not nice. It wasn’t fun and I was kinda worried as I don’t really know how to pace on the bike.  Close enough to my goal, but would have loved a 20.4 or something. 

The run came out of no where. First 3 miles were amazing. Faster pace than my Sprint tri 5k distance like a month ago. About mile 4 I was hurting some. Not crazy pain, but uncomfortable. Mile 5.5 I was ready to be done. Ran a 7:35, super stoked. 

Fatigued but ready for more. Fingers crossed Hip Flexor is all set. Shoulder is still fuked but not a problem in the swim, only an issue in str training. 

Very happy with the result