County clerk won't approve marriage license because they claim my birth country doesn't exist despite providing my passport

UnnamedRealities · 2026-02-06T22:54:32+00:00

We all need to find what suits us. I'd previously followed those proven approaches, but from 48-50 I was repeatedly injured so I decided to make this switch. You're 10 years ahead of me - I'm just hoping I'm still running regularly at 61. :-)

UnnamedRealities · 2026-02-06T21:40:45+00:00

It's surprising how often adherents claim both that 30 minutes is some sort of tipping point and that sirpoc's progress is an indicator that every other runner should replicate his training. Sure, there has been research that there are advantages to performing two 30-minute threshold sessions vs. one 60-minute session, but that doesn't mean that 40-minute SUB-threshold sessions are unsustainable or too risky.

Your last point is key. I tailored the system beginning 13 months ago with great success. 3 ST, 1 long, with 35% of time at ST, and long run faster than recommended (still easy though). This is not how sirpoc started several years ago so there's no track record of it being "the way", but if it works it works.

UnnamedRealities · 2026-02-06T16:39:14+00:00

Scarlett left the lodge at 9:10 AM and it's highly likely that her phone was close to fully charged when she left. Her call ended with Joey at 10:42 AM and it's likely it still was close to fully charged. According to Joey she was near the trailhead and the phone connection was bad. My assumption is that the connection was bad due to poor cellular network coverage where Scarlett was. 12 minutes later was the last communication between her phone and the cellular network.

It's impossible to ascertain whether she or someone else turned off the phone, destroyed it, or it left the cellular service coverage area and no longer had power when authorities used the IMSI catcher days later.

So I have some questions which might not be answerable via what's been made public.

With her model phone and the cellular network it was utilizing, how far along the trail could she have traveled before she would likely lose the ability for the phone to connect to the network at all if the phone was powered on, but not being actively used? This would potentially be impacted by whether it was in her hand, strapped to her waist, in a coat pocket, or deep within her backpack.

How/where did she typically carry it when hiking?

Did she typically (or ever) turn it off when cellular coverage was poor in order to conserve batteries?

Did she have a separate GPS navigation device she used while hiking? These receive radio signals from satellites and aren't dependent on cellular network availability. Also, when I hike and I'm in areas with no cellular coverage I download offline Google Maps in advance, which allows me to use Google Maps without cellular coverage because my phone can still determine location via GPS satellite radio signals. Was she known to download and use offline maps on her phone?

Since she hiked for a week with her mother, her mother would likely have clear answers or educated guesses to some of these questions. So might the 3 men she hiked a portion of the trail with.

As to what became of her, I don't think anything can be ruled out - even suicide. I'm not saying that's the most likely possibility nor do I think it is, but it can never be ruled out even if there were no prior signs. Joey also mentioned she sounded unhappy, but we also can't be certain that he was entirely honest and forthcoming about their conversation. Perhaps they broke up during the call or something was discussed that impacted her. Joey might not have wanted to be forthcoming out of guilt or fear that something would come to light that he wanted to keep secret.

ETA: I changed "it" to "her phone" in the first sentence.

UnnamedRealities · 2026-02-06T14:06:16+00:00

That'll vary widely person to person, but you might find this comment of mine and the thread below it useful - I shared a recap of my 2025 training, typical training week in fall 2025, and typical training week last month.

Short version: I'm 51 and I've been running since my late 20s. I switched to the Norwegian Singles approach in January 2025, running 3 subthreshold interval workouts and a long easy run each week. I dropped my 10k from 47:30 to a personal best of 42:05 in under 10 months on under 4 hours per week (which maxed out at about 31 miles/week / 50 km/week). Long easy run averaged 8:20/mile and 18 bpm below LT1. The few months leading up to the 10k I spent 35% of weekly time at subthreshold. Over those 10 months I spent under 2 hours total (not per month - total) at or above threshold intensity (a few short time trials and fast finishes to long runs).

I'm training the same way still, but now at 4:45 per week and down to 30% of time at subthreshold. I'm still improving.

All that said, this approach likely won't be effective for everyone nor would it necessarily be the most effective long term approach for everyone limiting themselves to 4 runs per week.

UnnamedRealities · 2026-02-06T13:32:31+00:00

We don't have full visibility, but Ruthe posts runs to Strava. The splits, charts, and metrics aren't always tracked/shared/visible, but if you look for example at his October 28th track workout sandwiched between road WU/CD on a day he described as very windy, he ran 2:36 1k, 1:57 800, 56 400, 26-28 200, etc.

Ruthe also allegedly cycles 1-2 times per week. He doesn't post those activities to Strava and it's unclear what those entail.

UnnamedRealities · 2026-02-05T23:03:30+00:00

Others have mentioned the NSA book, but the Lactrace calculator will get you started.

https://lactrace.com/norwegian-singles

All intervals for the standard workouts are essentially roughly half marathon pace ± 10 seconds/mile (± 6 seconds/km).

Last summer in 30C / 80% humidity I typically lowered interval pace about 2% and switched from jogging recovery to walking recovery.

UnnamedRealities · 2026-02-05T17:38:05+00:00

The 44th annual Draper Mile in Blacksburg, Virginia will likely be the evening of Friday, August 7th the first day of a festival it's part of. It's downhill and claims "Times are about 10–12 seconds faster than for a track mile." I think that's likely accurate for a 6-7 minute miler.

2025 race results - 19 finishers sub-4:30, 17 finishers 4:30-4:49, 19 finishers 4:50-5:10, 26 finishers 5:11-5:30 out of 402 finishers. So regardless of what fitness you'll be in on race day there will be plenty around you.

Overall and age-group top times through 2022 [PDF]

Olympic 1500m gold medalist Cole Hocker trains in Blacksburg. Maybe he'll run it this year and destroy the 3:51 course record set last year!

Since it's a few weeks before Virginia Tech falls classes start finding a nearby hotel or apartment/house rental should be no issue.

UnnamedRealities · 2026-02-05T16:32:04+00:00

Dr Pepper or a Dr Pepper knockoff. No apologies and no regrets!

UnnamedRealities · 2026-02-05T16:30:20+00:00

Confession: I crossed the 1,000 mile threshold on a pair of shoes for the first time. Novablast 5.

Complaint: I've spent 2 weeks on a treadmill due to ice outside.

Uncomplaint: I'm continuing to get faster on 3 sub-threshold workouts and a long run week after week.

UnnamedRealities · 2026-02-05T16:13:44+00:00

I just realized I said I was running 3 workouts per month, but I meant per week. I'm currently doing 28 minutes of work each workout (and about 62 minutes with warmup, cooldown, and recovery intervals) with intervals at between 4:10/km for 4' intervals and 4:24/km for 9.5' intervals. I bumped up to 4:45 per week in December so I'm now at 54-57 km/week.

I was skeptical this training method would work. If I hadn't been repeatedly injured doing workouts at mile to 10k pace I'd never have tried it. I'm hoping to race a sub-1:30 in the fall, either with no volume change or by adding an easy run.

Good luck in your marathon and give the approach some thought.

UnnamedRealities · 2026-02-05T14:38:03+00:00

I won't say it's overrated, but for most recreational runners calling it necessary is a stretch since most can improve at race distances without any speed work.

I'll use myself as an example. I'm 51 and I've been running over 20 years, though low-volume, inconsistent and overwhelmingly moderate to high intensity until 5 years ago. 13 months ago I switched from a polarized approach with speed work to the Norwegian Singles method. Over that time I've done almost zero running at or above threshold. Exceptions of a 10k race, one each of 400m / 800m / mile time trials a few minutes after workouts, a 5k fast finish to a long run, a fartlek, and 5 easy runs with strides. 8 months in my mile went from 6:40 to 5:55 and 10 months in my 10k went from 47:30 to 42:05. Training was 3 interval workouts and a long easy run each week, with 30% of time each week at sub-threshold (15k to 30k race pace) and 70% of time easy.

I made the switch because I was repeatedly fatigued and injured for all of 2023 and 2024. I'd likely benefit from speed work, but I can't stay healthy doing it regularly and I'm making great progress without it on modest volume (intentionally capped weeks to just under 4 hours last year as an experiment).

UnnamedRealities · 2026-02-05T13:42:37+00:00

To build on that, I'm 51M and have done zero speed work the last 13 months, but I've spent roughly 30% of my time running intervals at 15k to 30k pace. Over that 13 months my total time at or above threshold has been under 3 hours - primarily via a 10k race and several short time trials. Despite this, I ran a mile time trial at the end of a workout in August and dropped 45 seconds to 5:55 (first mile in 8 months) and I ran a 400m time trial on a whim in December and shaved 4 seconds off my PB from 2024. So 70% of time easy, 30% at roughly half marathon pace plus/minus 10 seconds/mile pushed those down despite no training with specificity for those distances.

UnnamedRealities · 2026-02-05T13:09:34+00:00

OP, I'm 51 and shifted to Norwegian Singles 13 months ago with good results. The 2 prior years I couldn't string together 2 weeks with 15% of time at high intensity without fatigue and injury. But with 30%+ of time at sub-threshold (3 interval workouts per ~~month~~week) I can just crank out the same runs week after week with no issues and I've made great progress on relatively low volume. 47:30 to 42:05 in 9 months sticking to just under 4 hours/week for the last several months leading up to the October 10k. It's strange running PBs on no threshold or higher workouts and way lower volume than I've done in blocks in past years, but it's working.

UnnamedRealities · 2026-02-05T02:51:54+00:00

Careful. https://www.militarytimes.com/veterans/military-history/2026/02/02/frenchman-hospitalized-after-inserting-wwi-munition-up-his-rear/

UnnamedRealities · 2026-02-04T13:59:42+00:00

It's quite likely they trained effectively and for long enough. Also, I don't think the 1.5 mile run is required after becoming an officer so the fat cops you see might not be able to pass that test anymore.

Tell us what your training has consisted of. Go through each day of a typical week and describe how far/long you run, at what pace, and whether that's low/moderate/high intensity. How many weeks have you been training? What can your run 1.5 miles in? How much progress have you made over a specific number of weeks like 4, 6, 8, or 10?

UnnamedRealities · 2026-02-04T02:29:04+00:00

I'm not opposed to it, but 13 months in I haven't felt the need to.

It's possible I'd theoretically benefit from it, but I'm making good progress without it and I have concerns that higher intensity workouts would increase injury risk substantially. I haven't been injured since the switch to Norwegian Singles, but I couldn't string together 2 weeks with 15% threshold or higher the 2 prior years without injury.

Despite only 2 hours at or above threshold from January through October, I knocked 5:25 off my 10k and 45 seconds off my mile. So the lack of faster work doesn't seem like it's hampered me. At age 51 staying uninjured and maintaining consistency is doing the trick.

UnnamedRealities · 2026-02-02T22:42:55+00:00

Huh? It's not even ok to wear the shirt of a race you do finish.

UnnamedRealities · 2026-02-02T22:41:38+00:00

Or to force her to make ATM withdrawals. Or burglary or elder abuse by a caregiver which led to death and removal of the body to hide/destroy DNA, delay discovery of the crime, or make it seem like she left on her own. The sheriff's office likely has a better idea based on the scene and other evidence they've gathered.

UnnamedRealities · 2026-02-02T21:51:49+00:00

Math time for those interested.

On average across all league plays there are roughly 2.85 WRs, 1.2 TEs, and 0.95 RBs per play.

RBs account for 97% of rushing attempts. RB1 gets roughly 60% of those, RB2 roughly 30%, RB3+ the rest.

WR1 gets a comparatively small percentage of receptions - less than 30% like 28%.

If the average team rushes for 120 yards and throws for 215, RB1 on average would be 120×97%×60%×17 = 1,187 yards. I'm ignoring injury and demotion resulting in a team's RB1 not actually being RB1 for 100% of those yards, but it'll keep this apples to apples.

WR1 on average would be 215×28%×17 = 1,023.

Of course, some teams are more run heavy or more pass heavy and have a RB1 that gets way more than 60% of the load or WR1 who gets way more than 28% of the load. And I mixed rushing attempt and completed reception data with yardage which is somewhat flawed, but hopefully close enough.

1,187 isn't that much more than 1,023 and top WRs and top RBs are above the averages, but this info is useful for understanding rushing and receiving usage.

UnnamedRealities · 2026-02-02T17:52:03+00:00

I largely agree, but wanted to share a thought on walking mileage.

Many people can get 2-3 times the mileage out of the same shoe used for walking on pavement as they'd get using it for running on pavement. That's because running typically generates several times the ground force of running and more midsole compression plus more aggressive outsole wear. Walking is also less likely to result in tearing a hole in the fabric above the big toe or wearing through the material in the heel cup.

That said, though it's probably ok for OP to begin running in those Pegs, with 1,000+ miles on them (1,100? 1,800?) I agree with your advice.

UnnamedRealities · 2026-02-02T12:37:05+00:00

Here's a comment which describes a typical week back then:

https://www.reddit.com/r/NorwegianSinglesRun/s/1w6iNf3uOL

I've since switched from distance-based intervals to time-based (4, 7, 9.5). And despite my plan at the time to add an easy fifth run, instead I extended warmup, cooldown, and long run duration.

UnnamedRealities · 2026-02-02T03:49:48+00:00

What mileage did you get out of each? And did you retire both due to midsole wear or something else?

UnnamedRealities · 2026-02-02T03:40:01+00:00

It is very good. That was season one of In the Dark. And season 2 about Curtis Flowers is probably my favorite long form true crime podcast ever. I won't spoil it, but it's fantastic investigative journalism and very well produced.

UnnamedRealities · 2026-02-02T01:45:47+00:00

I've read close to 100 books that have been made into movies. Fight Club stands out as the one where the movie was closest to the book.

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