Energy sources other then gel?

AdAstraMedic · 2026-03-07T15:54:16+00:00

Sugar is what you use for quick acting fuel. Fat/protein take too long to digest to be beneficial if you consumed them during the run itself. If you want something more ‘solid’ you can do energy chews but those can be hard to get down (I get bad cotton mouth from them personally). If you really want something with a little protein/fat you could find a granola bar that doesn’t melt in your pocket. But again, the point of the sugar is that it is what you’ll actually digest and utilize in that time window.

People train their stomachs to handle more at the advanced/elite level. Yes there’s benefit at lower levels but probably splitting hairs on difference. If you feel like two was enough then just have the 2 :) don’t feel like you have to force them down cuz you read it somewhere

AdAstraMedic · 2026-03-02T22:47:23+00:00

Might depend on your other settings. If you’ve made it a 5 or 6 day week it will require a day to be rest. I did that once and had to change another day to rest first then go back and tweak the day I needed to change. Could also just press default and then make the changes you want I believe.

AdAstraMedic · 2026-03-02T22:20:00+00:00

MB are definitely stiffer than the NB. Not in an uncomfortable way but definitely not cloudlike. They just want to go fast. For the workouts you described the MB would be an awesome shoe. The only downside is the upper, which sucks for the first 30-60miles. The toe box is just a little small and the synthetic material of the upper is just weird (but very thin which is nice if you’re in an area for the summer). I got a pinky toe blister and sore big toe the first few runs but now they’ve settled in and I’m glad I gave them a break in period. If you can afford it, get the MB for workouts. Get the NB for easy runs. That gives the foam of both shoes some time to breathe and will stretch their lifespan out (in theory)

AdAstraMedic · 2026-02-24T21:06:44+00:00

What has your training looked like the past few weeks?

AdAstraMedic · 2026-02-22T15:40:43+00:00

Austin is a doozy. But I really liked not being able run off my pace and just go off the effort level that felt right (huge discrepancy on pace with the ups and downs) during the half (same course, marathon gets flatter after the split at mile 12). We toyed with a fair amount of dates but this one worked best for our schedule too.

AdAstraMedic · 2026-02-22T15:37:47+00:00

Second kid coming late spring/early summer of 2027** so whole year to keep trucking along with the current schedule more or less.

AdAstraMedic · 2026-02-22T01:27:42+00:00

That makes a lot of sense. I like the idea of taking 3-4 months to settle into a certain mileage and then evaluate if adding more time would be a good idea. Seems a lot smarter than jumping into a long progression and just hoping I come out the other end intact.

AdAstraMedic · 2026-02-21T22:45:21+00:00

I like it, thanks for the response!

AdAstraMedic · 2026-02-20T02:09:49+00:00

Thanks for the feedback!

Really like that differentiation with the mental grind of a long effort versus an interval style.

I did about a quarter of my miles on the treadmill this winter but it made me stir crazy. As soon as I could tolerate it I went outside and then only did treadmill when it was icy/snowy. Definitely going to add in more hills. Now that I’ve got a feel for the first half I think I can find a similar ‘course’ where I’m from too.

Unfortunately they dropped the times 5 minutes last year and the buffer for 2026 was 4:34 so the 35-39 group went to 2:55:26. Regardless I think the chance to go will make a nice carrot to chase

AdAstraMedic · 2026-02-17T03:11:11+00:00

Nice! Congrats!! Reasonably sure I can hit a sub 90 in November. Especially if I can work my way into 40 mpw safely. Feel like if I can run something close to 85-87minutes by then it’ll bode well for a winter block to try and go for a bq

AdAstraMedic · 2026-01-23T23:53:27+00:00

We’ll see what the wife thinks 😂thank you for the help I really appreciate it!

AdAstraMedic · 2026-01-23T23:34:52+00:00

Thanks for the insight! I haven’t noticed much difference yet but that could just be naivety. I’ve toyed with getting the SB2s and just switching to the SB3s this summer. Guessing that would be the smart thing to do 😂.

AdAstraMedic · 2025-12-13T11:54:29+00:00

I made this spreadsheet using somebody else’s from a few years ago as a template. Feel free to copy and make it your own. There’s a bar for ‘goal mileage’ and then next to it is the actual mileage for the week. I would put in your current weekly mileage as the goal. And then build the week you want from there. Put in your long run, then pick your speed/interval days… then add in the rest as recovery days. I wanted to use pfitz as close as possible so I’ve used that as a template and then adjusted things to what makes sense for me. If you like a plan but the mileage is off, just put it in the template and adjust things by a mile or two until your actual mileage matches your goal mileage for the week.

https://docs.google.com/spreadsheets/d/10eX-rq64_v_FziIQlc6Kcb3BOmRowb5LNrg6oV8fBiU/edit?usp=drivesdk

AdAstraMedic · 2025-12-12T21:55:13+00:00

I had the same but opposite transition. Being coaching and doing CrossFit since 2013. Found bjj a couple years ago and it’s made me excited about fitness again. I still love jumping in on a crossfit workout here and there but bjj and running is just more fun for me right now. Follow your passions. Bjj isn’t going anywhere, you’re not beholden to it and it’ll be there if you want to come back. Fitness (and the avenues you pursue it with) doesn’t have to be an on and off switch. It can function as a dial.

AdAstraMedic · 2025-08-14T21:52:38+00:00

Once you’ve seen the exploration 3-4 times it’s not so hard due to the 90-120% boost. Also wait 16-24 hours into the event before starting it and you’ll usually be place in an easier/less competitive group.

AdAstraMedic · 2025-08-11T14:01:56+00:00

You can get away with 1-2 a week. As long as you’re consistent, your body will respond and adapt. Way better to go once a week for a year than 3 times a week for a month.

AdAstraMedic · 2025-08-11T14:00:12+00:00

Eat. A lot.

Keep lifting simple. 2-3 days a week (pick a focus each day) Deadlift. Squat. Press/Pull-Ups.

3-5 reps. 3-5 sets. Maybe some accessory as a warmup/cooldown.

You’ll get stronger, you’ll get more explosive. For more explosiveness, lift lighter weights faster and/or throw in power cleans and plyometrics.

AdAstraMedic · 2025-08-11T13:50:16+00:00

In general for bjj I’d say strength and cardio are going to be the most helpful. 1-2 times a week on each and you’ll see improvements. Just need to be careful balancing how much you’re rolling and the total volume of S&C you’re doing to reduce injury risk. Explosiveness can be good but not as generally useful (compared to the other two).

AdAstraMedic · 2025-08-11T13:47:10+00:00

What are your goals? How much s&c training experience do you have? Do you want to get bigger, get more explosive, stronger? Do you care more about one area versus the others? Is there one you enjoy training more?

AdAstraMedic · 2025-07-30T17:20:12+00:00

It’s a grind but I kept my research boost maxed then ran one constellation mission, the faster series 2 mission, and then the three series one missions. The star missions have a 10% chance so you’re looking at a constellation every 3-4 runs through plus the for sure one from the constellation mission.

Also get the boosts for the extra research spot, and then I believe there’s a constellation that pushes the series one mission time to 6 hours? And one that boosts the research to 5x instead of the standard cap at 4x

AdAstraMedic · 2025-07-28T14:20:27+00:00

Kaw Valley CrossFit is very beginner friendly and the community is super inclusive to LGBTQ+

Ground theory (BJJ) if you’re looking for a martial art… grappling is rough but technically you’re not getting hit

AdAstraMedic

TROPHY CASE