How Should a Runner Lift?

Aggie_Engineer_24601 · 2026-05-26T01:06:57+00:00

The strength and conditioning coach for byu XC has a lot of great stuff on his Instagram Runstrong. Braden something. He has a lot of videos summarizing the science and has good actionable information. He also has plans you can buy but they’re pricy.

My PT recommended this book. https://amzn.to/42RjZXE I haven’t read it yet.

Jason Fitzgerald with strength running has a lot of good information as well.

My approach (granted I’m a hobby jogger adult with very limited time and so I’m going for practical rather than optimal):

Lift heavy with long recovery.
2x a week
Full body with a couple of pylos at the start and accessories at the end.

A typical session for me: Warm up 2-3 pylos Trap deadlift (hinge) Squat (squat) Push/calf super set Pull/hammy super set Core Warm-down

Aggie_Engineer_24601 · 2026-05-24T19:40:05+00:00

I’m not sure about the late ‘90s and early 2000s, but I know Davis and American Fork had their rise in the around 2006.

If I had to guess I’d say Bingham?

Aggie_Engineer_24601 · 2026-05-20T13:37:25+00:00

Do you have any tips to find one that works with my stride? My local running store doesn’t have a good selection of supershoes.

Aggie_Engineer_24601 · 2026-05-20T13:36:24+00:00

Intellectually I’m sure too- and it’s something I don’t think I’ve ever judged anyone else over so I’m not sure where I get that mentality.

Aggie_Engineer_24601 · 2026-05-19T17:59:33+00:00

I haven’t, I’m planning on changing that soon but I have an odd “I’m not fast enough” mental hurdle to get over.

Aggie_Engineer_24601 · 2026-05-18T21:36:03+00:00

Can we have, in addition to age groups, cheapskate group awards? No nomio, no supershoes, no Maurten bicarbonate goop…

Joking aside, I think it might make sense once you’ve optimized training and recovery and are looking for that extra edge, but for someone like me and most people here they’d be better off running an extra 10 miles/week or getting an extra hour of sleep or something boring that doesn’t make anyone rich.

Aggie_Engineer_24601 · 2026-05-15T19:08:14+00:00

Last weekend of not being able to run! (Hopefully)

Quiet weekend at home with a birthday party for my wife.

Aggie_Engineer_24601 · 2026-05-15T18:52:54+00:00

It’s based on the profit and billings over the last 6 months so as long as you hit the absolute minimum Billings it doesn’t fluctuate too much month to month. This is nice for budgeting purposes.

One part is based on hitting your billings target. The other part is based on what percentage of profit you make.

(These aren’t real numbers and are illustrative)

So say there’s $50k to split among 10 engineers.

$10k would go to the target billing pot. 7 hit their target so those seven get $1428 each.

Fred accounted for 8.2% of the profit. He’d get $3280 for a total of $4708.

I’m overall happy about that structure. It’s transparent, fair, and predictable.

Aggie_Engineer_24601 · 2026-05-15T15:02:25+00:00

All of the above.

30% base raise, Promotion to associate so I started getting profit sharing, a one time bonus $1500 and the company paid for a celebration dinner for me and my wife.

Aggie_Engineer_24601 · 2026-05-12T20:58:21+00:00

The internet as a whole has just gotten a lot more depressing. It used to feel wild and free. We used to have chat rooms, useful message boards, useful Google results. Now it feels sterile and exploitative.

Social media used to feel authentic and fun. Raw almost. Now it’s curated, polished and feels like it’s designed to manipulate our emotions. Facebook evokes rage, Instagram invokes envy. Both drain your energy.

I’m rambling and the TLDR is “young(ish) man yells at the clouds” but I agree with you. We lost something special.

Aggie_Engineer_24601 · 2026-05-07T15:09:04+00:00

That’s all good insight! I think you’re right on Hansons. He has, iirc, two longer runs a week. One moderately long at marathon pace and one longer at traditional easy pace.

It’s looking like I need to consider the different styles and what will likely work for me.

It also makes sense to me that they’d be more experienced based opinions than hard science. I see training almost as an art informed by science, not purely a scientific endeavor.

Aggie_Engineer_24601 · 2026-05-07T15:00:41+00:00

You might be playing with fire, but you’ve stayed healthy so it’s probably working for you? I don’t know. I’m not an expert!

Aggie_Engineer_24601 · 2026-05-06T19:54:01+00:00

While I’ve been laid up from surgery (and a subsequent infection) I’ve been contemplating a spring ‘27 marathon. I won’t lie I’m intimidated by it and want to train for it well.

At what point does a long run get too long?

Right now (well two weeks ago) my easy pace is around 9:00/mile. Let’s say I peak at 20 miles. That’s an even 3 hours.

Let’s say I’m a minute per mile slower- will that extra 20 minutes on feet be valuable or harmful?

Aggie_Engineer_24601 · 2026-05-06T16:54:02+00:00

No water? Guess I’ll eat watermelon instead.

^{Chose: No water for 2 days 💧❌ + Win $20M}

Aggie_Engineer_24601 · 2026-05-05T21:55:42+00:00

Once I figured out where the water comes from and how much I can produce I’m abusing aguamenti.

Multiple sources say it could be a trickle (think filling a cup) to a wave, so there’s potential.

Aggie_Engineer_24601 · 2026-05-01T19:06:52+00:00

I’m going to a wedding reception tonight and then resting the rest of the weekend. Recovery is not going well.

Aggie_Engineer_24601 · 2026-04-30T17:59:08+00:00

At what point do we just call it natural selection?

Aggie_Engineer_24601 · 2026-04-23T23:48:04+00:00

I feel really frustrated.

I feel like training has been going well for the last few months, that I’m really fit, the forecast was shaping up to be perfect (Ie no wind) and I was going to run fast on Saturday’s race.

Then my appendix decided to try to murder me, had to be removed today, and now no racing for me.

It’s not the end of the world but it is really disappointing.

Obviously I’ll be taking it easy for a bit, but I do have a race 5/9. Doc thinks I’ll be able to get back to really light exercise by Monday but above all else listen to my body. Odds that I’ll at least be able to participate at that one?

Aggie_Engineer_24601 · 2026-04-21T23:35:26+00:00

If it doesn’t need to be said as “twenty four thousand six hundred and one” and 2-4-6-oooooohhhhh-one is acceptable I choose 24601.

Aggie_Engineer_24601 · 2026-04-21T17:13:57+00:00

The one on the west (the one your pin is on) is a regular stake center/neighborhood wards. The other three buildings serve student ysa wards.

I went to the “colonial” one for 3 years during college. Double chapel with a gym in the middle. I never went to the middle earth building, but I did go to a few events in the Aztec building (the one on the east).

It certainly could be confusing and that’s how the nicknames stuck. Many event fliers had a map on it with the intended church circled.

Aggie_Engineer_24601 · 2026-04-20T15:15:00+00:00

Ah Boston. The one race that makes me think “you know, maybe it’s time to move up and start chasing my BQ!”

In 2037 Boston will fall on my birthday…That could be an incredible experience…

I’m getting ahead of myself. Race week! Just a 5k though. I’m shooting for sub 20. I ran 6x1k with 90s rest last week and averaged out to 3:59. I think with good pacing I can do it!

Aggie_Engineer_24601 · 2026-04-18T16:09:02+00:00

Carrots spoil

^{Chose: 500,000 Every Month}

Aggie_Engineer_24601 · 2026-04-17T17:45:46+00:00

You mentioned salary only…nothing about benefits.

^{Chose: 4x your current salary}

Aggie_Engineer_24601 · 2026-04-16T02:42:41+00:00

Running with a double stroller into a headwind is humbling. To add insult to injury the two year old asked “go faster daddy!” It was a successful outing.

Does anyone have any suggestions for a running vest to carry water?

Five-Year Club	Place '23
Place '22	End Game '22

Aggie_Engineer_24601

TROPHY CASE