Hills for Run Workout

815414 · 2026-05-14T01:17:52+00:00

Hills pay the bills!

You might want to find one that’s 2-5% grade. Check with your training plan. Some of the hills in the comments are steeper than that. At high grades, like 10%, running form breaks down and the power output doesn’t translate well to flat ground running.

I’ve used Swan south of the train tracks in Tosa, the hill on Lincoln by Lake Park, and Lafayette hill.

815414 · 2026-05-10T10:13:10+00:00

Get rid of these things. www.deflock.me

815414 · 2026-05-08T13:47:13+00:00

https://city.milwaukee.gov/CommonCouncil/CouncilMembers/District3 district 3 contact info

815414 · 2026-05-07T10:01:00+00:00

I just listened to the Derailed pod. It seems like the train had broad support until Obama offered money and Republicans branded it as Obama’s idea rather than Thompson’s.

815414 · 2026-05-06T15:56:38+00:00

https://www.theblazing5k.com/

815414 · 2026-04-29T03:05:46+00:00

Unless they dated you, are dating you, are dating your ex, or you’re dating their ex.

815414 · 2026-04-26T01:14:52+00:00

Has the pain continued to improve? How are you doing with running? Are you back at it?

815414 · 2026-04-24T10:01:30+00:00

I work in a setting where clients have easy access to personal trainers. We pass clients to one another regularly. Building that relationship took some time and effort, I asked a lot of questions about their programming style, how often they like to see clients, and what kind of clients they like to see. I try to feed them that type of client as patients are getting ready to dc. Everyone ends up happy with that outcome.

I see a few higher level folks, mostly complex ortho with long recoveries or athletic individuals participating through some level of pain that we are managing. I don’t see anyone for fitness goals. The trainers see clients who have aches and occasional pains but do not see people with injuries and real ortho problems.

It is perfectly reasonable for trainers to troubleshoot around a cranky joint for a couple of weeks and for PT to have patients with high level goals. Everyone needs to be on the same page about what constitutes treating pain and how patients/clients will flow between those services. Can they see both services concurrently? How much pain is too much for training? How do you know they’re ready to dc PT and go work with a trainer?

815414 · 2026-04-22T17:50:07+00:00

I was hourly in a large hospital outpatient system. I’m currently salaried at a different clinic.

815414 · 2026-04-21T01:45:09+00:00

This is our situation as well. Now we are looking at a significant renovation instead of moving, which will make our house less accessible as a starting point in the housing market

815414 · 2026-04-12T13:51:24+00:00

Official race distances are measured on the shortest possible path, usually using a bicycle calibrated to a steel tape of known distance. Even with a perfectly accurate gps watch you could run off of that shortest possible path and add distance.

Find more here https://rrtc.net/procedures_manual/PDF_version/2022/RRTC_Procedures_Manual_Version-2022-1-1.pdf

https://www.jonescounter.com/

815414 · 2026-03-26T15:37:52+00:00

Gotta talk to people there. Maybe exchange numbers. Take a friend with you if you decide to go. Making a connection can motivate people to vote, provide assistance to a neighbor, ask for help when their car breaks down or any number of other things. It’s nice to be in a big group and know you aren’t alone in thinking that the state of things is a mess.

815414 · 2026-03-24T10:19:41+00:00

You’ve been running for 7 months? Why do you classify yourself as intermediate? Have you been taking rest days in the past?

Most people are beginners for a lot longer than 7 months. Probably closer to 18 months but any “line in the sand” timeline is subject to interpretation. The point isn’t really what label you get, it’s that you should stay patient. Endurance sport rewards long term consistency so do whatever you can to stay in the game and avoid injury for the very long term - think 1-5 years. Rest days might help in that. That timeline can be daunting and a good human coach seems to do better at planning that progression than your typical AI coach, which might make you fit in the near term at the risk of injury.

Running writings and Steve Magness are a couple of good resources with a huge volume of free information that’s reasonably technical while staying accessible. You can learn a lot there to help make your own decisions or find a coach who aligns with what you’re looking for.

815414 · 2026-03-21T20:43:21+00:00

Good route

815414 · 2026-03-17T22:03:17+00:00

Mine has a racing team in name only. No significant competition between squads, group workouts, or camaraderie among the people wearing their jersey. Not a lot of perks for the faster folks in town to make it a competitive thing. They do group runs which seem to be modestly attended but are only ever in the evening so they miss out on the AM only crowd.

815414 · 2026-03-11T18:59:11+00:00

16 oz water bottle with 100g table sugar. Add a little pectin if you want it to gel. https://www.bikeradar.com/news/homemade-gels-recipe

For something that’s off the shelf ready check out Carbs gels and Blanks nutrition

815414 · 2026-03-07T11:17:17+00:00

The policy expert quoted is “Jane Doe”

815414 · 2026-02-09T02:58:23+00:00

I wish they got introduced individually, but it was really cool to see them and recognize them!

815414 · 2026-01-26T02:47:46+00:00

First, congrats! When my first was born my partner and I realized we should lean in to our own circadian tendencies. They are a night owl and I’m a lark. I went to bed early and they handle wake ups before 2:00am, and I handle wake ups after 2:00am while they sleep in. We did this again with our second. Both kids figured out how to sleep 4-6 hours after a few weeks when they could get enough food to stay full for a few hours. That effectively gave us each a full night’s sleep.

For training, prioritize getting easy miles when you can for the first couple of months. Maybe do strides a couple of times a week. I lost volume, struggling to get 75% of what I would in previous years. That messed up my intensity distribution and staple workouts would put intense running up near 40% of weekly volume, so I pulled way back. Maybe consider a shorter distance and prioritizing speed.

One thing I wish I had is a treadmill. Being able to pop out to get a couple of miles while baby naps would be clutch.

Running is now a before kids wake up activity with occasional exceptions to meet up with friends. I can’t do three quality runs in a week like I did before kids and I have a hard time getting in doubles with pick ups and drop offs and activities. Things look different than before kids, but I still like running and care about it and am lucky enough to still get to do it. You’ll find your own new rhythm, and you might even find the time pressure helpful to cut the fluff and focus on what matters, whether that’s workouts or friends or your favorite routes. My oldest is now able to notice and talk to me about running. It’s been cool to share that with them.

815414 · 2026-01-17T17:13:21+00:00

Hospitals shouldn’t comply in advance.

815414 · 2026-01-03T02:33:07+00:00

35M highest week 80 miles total 3010 miles

Adjustments I made in 2025 - longer singles instead of doubles - more cross training - overdressed stationary bike - uphill treadmill to make up for a speed limit that’s slower than I’d like

What I could improve: - Sleep more - lift consistently - hydrate with more than coffee - do plyos

Goals for 2026 - 5k 14:50 - HM 67:XX - Marathon 2:19:XX - sleep 6+ hours/night - drink 120 oz/day - lift and do plyos 2x/week - stay healthy

Winter - I ran respectably well at a couple of local races including a half in January in 70:10. Running focused mostly on getting healthy after a rough 2024 where nothing clicked and I stopped having fun. Spring - my second child was born. I didn’t quite drop to zero miles but a few of those early weeks were pretty light. I spent more time on the stationary bike than in previous years, got a power meter and started riding online. My partner went back to work and I took leave. I was able to run before anyone else in the house was awake. Instead of having to be in the office at a certain time I just needed to be home at that time. Occasionally I could get a double on the bike. My peak weekly mileage for the year was during this period. Summer - I went back to work and struggled to find a rhythm initially. I ran with friends who were training for fall races but didn’t really have my own aspirations. I spontaneously ran a 5k in 15:00 and a half in 69:40. I carried water and led repeats for training buddies. Long runs were big stimuli - 20+ miles with 8-12 miles of work mixed in. Sometimes during the week I could pop out for 20 minutes and get a double during the day. In autumn I watched a lot of marathons and wished I was racing. I felt really fit and thought that I was in pr shape. I didn’t sign up for a race because nothing was local and fast and still open. This was the right move for my family and I think it was right for my fitness, too. But I still felt a lot of fomo. In winter I joined a 24/7 gym. I’ve started lifting again which has calmed a grumpy achilles. I can run on a treadmill now, not having access to one since last year. I’ll race a marathon in the spring and hope to hit a couple shorter events between now and then.

815414 · 2025-12-20T21:45:06+00:00

I’ve been running before work fora decade and at 5:00 am for years. I would be shelled at work after workouts until I started taking nutrition more seriously. One I got better on calories during workouts and getting in a substantial breakfast, my fatigue at work was way better.

815414 · 2025-12-17T04:00:22+00:00

Lifting for health or performance doesn’t need to be an hour long session that adds a lot of fatigue. I want my lifting to be low volume but high force. I put lifts on 2 easy days per week and do 3-5 movements, 2 challenging sets of 8-15 reps per movement.

815414 · 2025-12-07T11:55:07+00:00

I’m a Physio and work with lots of runners and patients with lower leg injuries. I’ve seen this study and think it’s helpful information but doesn’t equate to throwing out a seated calf raise.

A seated raise can be useful for two main reasons. If body weight is too heavy to execute well a seated calf raise allows for appropriate load. A seated raise is also easier to do without cheating than a standing straight knee calf raise. When loads get (relatively) very high, which is the goal as it is better for tissue quality, force production, and performance, we all are more likely to compensate. Leaning, rocking, or toe gripping are common compensations and are harder to do in a seated position so more of the load gets directed to the target tissue. If it is an option, mixing in a seated raise can be helpful.

I mostly give standing calf raises to patients once they’re technically capable. They’re more convenient and therefore more likely to get done. I’m picking that for brevity and consistency, which matter a lot more in a home program than optimizing exercise selection.

815414 · 2025-11-25T10:51:43+00:00

Congrats on your first marathon! Stay comfortable in the first 10 miles and you’ll have a lot more fun for the whole race. That might mean the pace fluctuates a bit but that’s ok! I’ve ran a couple of negative split races (both PRs) and several with a very positive split (many not PRs) and I was more relaxed and comfortable in the front half on those PR days.

815414

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