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Ran a 10k - Official Thread (4 Viewers)

I know there are bobcats in Missouri because I watched Ozark. Do I need to be on the lookout for my trail run portion?  I think I can handle one of those.  For the record, I'd just subdue it instead of killing it.  That's what a real BMF would do.

 
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bushdocda said:
Pretty much using these all the time now and really digging.  Want some of the blue/whites this time. 
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I might try these.  I'm currently in the ultraboost, but right at 300 miles they're already starting to wear on the bottom big time.  For $180 I was expecting a bit more. 

 
Juxtatarot said:
I know there are bobcats in Missouri because I watched Ozark. Do I need to be on the lookout for my trail run portion?  I think I can handle one of those.  For the record, I'd just subdue it instead of killing it.  That's what a real BMF would do.
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I'd be more worried about all the hick and Mexican drug lords and dealers in Missouri (I also watched Ozark).

 
SFBayDuck said:
I know that look.
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Just curious ... what's the etiquette with leashes on the trails?  Are there many poorly behaved dogs?

I get a little nazi-ish around the neighborhoods because I've been jumped on several times and even tripped and bitten before.  Not to mention all the out of control barkers behind fences (visible and invisible).  A dog even crossed a road to greet me and got hit by a car.  Lots of bad stuff.

 
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Juxtatarot said:
Just curious ... what's the etiquette with leashes on the trails?  Are there many poorly behaved dogs?

I get a little nazi-ish around the neighborhoods because I've been jumped on several times and even tripped and bitten before.  Not to mention all the out of control barkers behind fences (visible and invisible).  A dog even crossed a road to greet me and got hit by a car.  Lots of bad stuff.
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I'm gonna jinx it, but I've never encountered a poorly behaved dog.  Many without leashes and I wish they weren't, but they've all been friendly and I at least don't remember a case of one chasing me or getting in my way.  My trails aren't anything like Duck's though.

I've had bigger problems with dogs when running on the streets than the woods.

 
Juxtatarot said:
Just curious ... what's the etiquette with leashes on the trails?  Are there many poorly behaved dogs?

I get a little nazi-ish around the neighborhoods because I've been jumped on several times and even tripped and bitten before.  Not to mention all the out of control barkers behind fences (visible and invisible).  A dog even crossed a road to greet me and got hit by a car.  Lots of bad stuff.
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Where I live it's not etiquette but law - on leash pretty much everywhere, with a few exceptions on fire roads only.  I obey those pretty strictly (might let him off for a few if nobody around to play in a creek, that kind of thing).  But I often encounter off-leash dogs where they aren't supposed to be, both when I'm with Summit and without.  Happened twice this morning, in fact.  Luckily I haven't had any issues, but I have heard others' stories of their leashed dogs being attacked by off-leash dogs.  Nothing from my runner friends having issues, though.

Where off-leash is allowed, they're supposed to be under full voice control.  That can get tricky because I'm still working with him - he's great without distraction, but see a dog or a squirrel and he's likely to take off to investigate.  He's super friendly, socialized at the dog park, and in the 10 months we've had him has never once been aggressive.  But you never know how the other dog will react, especially when they're leashed.  So I often will put him back on leash when I see dogs approaching, particularly if they are leashed.  And I've got a bag of treats with me, consistently working on "come" and "wait".  I'll also have him sit if I see a runner or especially mountain bikers coming so he'll hopefully learn to stay out of the way.  

 
jb1020 said:
I might try these.  I'm currently in the ultraboost, but right at 300 miles they're already starting to wear on the bottom big time.  For $180 I was expecting a bit more. 
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Compare the stability and drop characteristics to your needs & preferences but I’ve been consistently pleased with the Kinvaras and at that price it’s a bargain. 

 
On the trails most dogs are off-leash and I'm OK with that.  Most times, this scene plays-out:

Zasada sees dog.  Zasada gets all excited to see dog and encourages it to come up for a visit "HEY PUPPER!".  Dog runs right by Zasada because dog is hiking and the outdoors is far more interesting than Zasada.  Zasada dies a little inside.  :(

I'm OK with dogs being off-leash as long as they're well-behaved (up to the owner to know).  There have been a number of times where another hiker has seen me coming and re-leashed their dog off to the side of the trail.  Those are the ones I don't slobber all over -- owners must either know their dog isn't good with strangers or they simply don't want crazies like me fawning all over their pup.

On the streets I rarely run into off-leash dogs but the two times I have almost been tripped is when they were on a leash but not restrained enough to keep from lunging.

Thankfully I've never been bitten.  

ETA:  I was hiking with a friend once and we came across two ladies with their two dogs.  I came very close to saying "Hey, #####es!" but thought better of it.  I told shared my idea with my friend after and he agreed with my choice.  

 
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-OZ- said:
Been feeling the same about the indoor bike lately. Would prefer to be on the road but with darkness and chill, that's just not in the cards right now. Really enjoying working on power, I have a ways to go but I'll take it for now. 

Zwift guys - do you know if I can hook up the tour de France with zwift? I'm enjoying doing my own thing but zwift looks fun.

Think I answered my own question: 

The following is a list of trainers and devices that are not supported:

Tour de France Bike - Doesn't transmit wattage.

Pretty sure that's why the dude sold it. 🤷‍♂️ I like it anyway.
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I know you asked like 2 weeks ago.  What really are you asking here?  I'm on Zwift about 5x a week - keep me sane during these winter months when it's too cold/dark to go out for a ride.

 
Signed up on the wait list a month or two back for the Beaverhead 100K as a potential Western States qualifying fallback to not getting selected into the Superior 100 (I did) and/or a possible family road trip out to Montana/Idaho in July.  Welp, I just received notice that I had 48 hour to accept/decline an invite off of the waitlist. 

So, we're heading out west!  :loco:   Actually still a bit undecided, but figured I'd accept as I have until May 1st to back out and it would end up costing a bit less than $50 total in forfeited entry/ultrasignup fees.  Looks like a fun race though...runs mostly on the ridgeline of the Continental Divide bordering Idaho/Montana at elevation mostly between 8000-10000 feet.  The race totals about 13K ascent and 15K descent.  

Course Fly Over

 
11 miles total with 2 x 20 minutes at 6:18/6:14. As is so often the case, it wasn't nearly as bad as I expected. Just comfortably hard. 

A good friend and training buddy recently predicted that I'm closer to 2:55 shape than 3:00. Starting to believe that 2:56:xx might be doable...

 
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Forced rest day tonight. Freezing rain in the area and my sidewalks and streets are already slick.

Looks like a fire, a cold beer, and my Jayhawks on the TV.  :banned:

 
ChiefD said:
Forced rest day tonight. Freezing rain in the area and my sidewalks and streets are already slick.

Looks like a fire, a cold beer, and my Jayhawks on the TV.  :banned:
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Rock chalk!

Forced rest day for me too, even though it's beautiful outside - mid 70s. My stomach is off big time, flu is going around but I'm not sure if that's it. 

So just took the wife and daughter for a walk. They head to Memphis on the 17th. 

I'll just hit the pool tomorrow morning and run after work to make up for it. Keep reminding myself that rest is good once in a while.

 
SayWhat? said:
Signed up on the wait list a month or two back for the Beaverhead 100K as a potential Western States qualifying fallback to not getting selected into the Superior 100 (I did) and/or a possible family road trip out to Montana/Idaho in July.  Welp, I just received notice that I had 48 hour to accept/decline an invite off of the waitlist. 

So, we're heading out west!  :loco:   Actually still a bit undecided, but figured I'd accept as I have until May 1st to back out and it would end up costing a bit less than $50 total in forfeited entry/ultrasignup fees.  Looks like a fun race though...runs mostly on the ridgeline of the Continental Divide bordering Idaho/Montana at elevation mostly between 8000-10000 feet.  The race totals about 13K ascent and 15K descent.  

Course Fly Over
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That looks awesome!  Have you run at elevation before?

 
SayWhat? said:
Nope.  😬

Any words of wisdom?  Well, besides an altitude tent that is!?
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As you can probably guess, that's one of the quickest ways to become a single man.  So I haven't tried that, although I have talked to Dylan Bowman about it (who works for Hypoxico).  If/when I get into Hardrock I will explore again, and may try to turn my home office into a hypoxic zone.

If you can't get to altitude 14-30 days ahead of time the only things you can do are a) maximize vo2 max and b) heat acclimate.  The first is just a matter of making sure your body is as efficient as possible at using oxygen, and being as fit as possible.  The second is about the physiological adaptations that heat causes that are similar to altitude.  So get your sauna on.

 
I would love for there to be a cheap, convenient device that could measure and record breathing rate while running.  My suspicion is that data would be as valuable as heart rate.  At higher speeds, maybe even more valuable.  

 
SFBayDuck said:
As you can probably guess, that's one of the quickest ways to become a single man.  So I haven't tried that, although I have talked to Dylan Bowman about it (who works for Hypoxico).  If/when I get into Hardrock I will explore again, and may try to turn my home office into a hypoxic zone.

If you can't get to altitude 14-30 days ahead of time the only things you can do are a) maximize vo2 max and b) heat acclimate.  The first is just a matter of making sure your body is as efficient as possible at using oxygen, and being as fit as possible.  The second is about the physiological adaptations that heat causes that are similar to altitude.  So get your sauna on.
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Yeah, my wife would definitely divorce me if I tried to put a tent over our bed that made breathing more difficult.   :lmao:

And heat training was what I had in mind, as I’m definitely not going to be able to acclimate out there for two weeks pre-race.  We’ve been kicking around buying a sauna for our house, as they’re not entirely unreasonably priced and we’ve got room for one in our basement, but my wife is working part time and back in school so that’s not likely to be in the cards near term.  This is ungood, as heat is definitely my kryptonite so I’m guessing running 62 miles at altitude is going to be unpleasant.  Guess it’ll just have to be a sufferfest!

Thanks for the feedback @SFBayDuck!

 
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Juxtatarot said:
I would love for there to be a cheap, convenient device that could measure and record breathing rate while running.  My suspicion is that data would be as valuable as heart rate.  At higher speeds, maybe even more valuable.  
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I would agree. I have nothing measurable on this but from a combination of gut and observation, the times I start to "feel bad" at a pace that shouldn't, I realize that my breathing is "off" - usually means my mind is a million miles away and instead of smooth, comfortable breaths, I'm "breathing to the pace of the run" if that makes sense. When "in the groove", my feet are moving at their pace and my breathing is more or less slow deep breaths. When I get out of sorts, I will start to take more shallow breaths. Getting back to deeper comfortable breaths puts me "back at ease".

That all makes sense in my head but is more the way I think of it than any technical discussion.

 
I had nice milestone this week - I ran 10 miles on Monday.  That's the first time I've done that since the early 90's. Legs were pretty sore yesterday, but not in the spots I worry about.  Strangely, something in my ankle was locked before that 10 mile run, so the left ankle is abnormally sore, but has since been 'unlocked' and seemed good enough during and after today's 6 mile run. 

I'm enjoying this sweet spot of the steroid treatment which seems to be between 2 weeks and 15 weeks post-injection (injection was Dec 15th). 

 
Brony said:
I had nice milestone this week - I ran 10 miles on Monday.  That's the first time I've done that since the early 90's. Legs were pretty sore yesterday, but not in the spots I worry about.  Strangely, something in my ankle was locked before that 10 mile run, so the left ankle is abnormally sore, but has since been 'unlocked' and seemed good enough during and after today's 6 mile run. 

I'm enjoying this sweet spot of the steroid treatment which seems to be between 2 weeks and 15 weeks post-injection (injection was Dec 15th). 
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How often can you get the shots?

 
Juxtatarot said:
How often can you get the shots?
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Maximum of 3 per year per my Ortho.  The rationale is to limit amount of prednisone taken in and I trust his recommendations.  He's not too worried about the steroid masking something damaging going on and I tend to agree with this too. 

 
Found out something pretty cool with the Apple Watch (mainly for @gruecd and others with the Apple Watch). If you scroll up from the bottom and click the flashlight, the screen lights up and creates a bright light for night running. It also has the ability to flash as well. Just a nice little safety feature for running in the dark.

 
Brony said:
Maximum of 3 per year per my Ortho.  The rationale is to limit amount of prednisone taken in and I trust his recommendations.  He's not too worried about the steroid masking something damaging going on and I tend to agree with this too. 
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That's good.  If the benefits of the shot last at least 15 weeks, 3 of them basically covers the year.

 
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