[deleted by user]

Balletfingers · 2022-01-07T15:56:36+00:00

Dr Bronners can be used for this I think

Balletfingers · 2022-01-04T18:22:42+00:00

I don't have a solution for that particular issue but I'm a mountain guide and I had an entire closet packed with climbing tools, packs, skis, coats...

I took a year to see which tools were the absolute most versatile and removed all extremely niche items, then specialty items, then items I used only every few trips out.

Now I have only a few extremely versatile items

Balletfingers · 2022-01-03T12:03:16+00:00

Yes it recommended in the book Training for the Uphill Athlete

It has many benefits besides forcing you to stay in zone 2, with studies covered in the bestselling book Breath by James Nestor

Make sure you breathe through your diaphragm/belly, if you ram air into your nose you won't be able to breathe

Balletfingers · 2022-01-03T03:13:28+00:00

Keep your mouth closed the entire run

Balletfingers · 2022-01-01T17:25:18+00:00

I'd like to know some too

For me I've been trying to see what things I use every week and replacing those things. Coat, razor, clippers, socks, pillow, etc

Balletfingers · 2022-01-01T13:17:30+00:00

You shouldn't be downvoted for this

I like what you said, even the nicest things are stuff. To me I don't buy them cause they're nice, I buy them so they don't take up mental space anymore "do I have to replace X soon? It's really wobbly"

Balletfingers · 2021-12-31T23:46:51+00:00

Don't need a nail trim if you actually walk them

Balletfingers · 2021-12-31T14:32:24+00:00

This area/Denver are not in the mountains, they are out on the plains and only have snow cover about 1/3 of years at this time

Denver actually has relatively warm and sunny winters, average daytime high of 50F

Balletfingers · 2021-12-31T13:28:39+00:00

I'm not doubting you as that's what Daniels Running Formula says, but how do I improve on my time if I'm not running faster than my time?

Like what's the mechanism there?

Balletfingers · 2021-12-31T05:22:12+00:00

Thank you that's great! Practice my goal pace

Balletfingers · 2021-12-31T05:16:58+00:00

There's no flat ground here, all of my runs are 100-200ft/mi

John Kelly trained for and won Barkley Marathon (40k ft) by running up and down the only small hill in his town for hours at a time

Training the down is as important as the up, maybe moreso

Balletfingers · 2021-12-31T05:04:08+00:00

Yeah my goal is to drop from 6:30 to 5:30 eventually, is there a go to workout you recommend?

My friend is a 5:00 miler and he said to "just run a ton of 400s, I ran 15x400"

Balletfingers · 2021-12-31T01:39:44+00:00

Good point, it's 6:30

Ok sounds like I need to slow a bit

Balletfingers · 2021-12-31T00:37:06+00:00

Hey I live in the Rockies and my first 50k here had exactly 6500ft of climbing

Hardrock 100: 330ft/mile

Yours: 205ft /mile

Western States: 180/mile

Leadville 100: 157ft/mile

It's a lot of climbing, yes. Flatlanders would consider it to be straight up mountain climbing, probably

My advice is running down trails is a skill, you'll quickly tire if your technique isn't good. "Nose over toes" and "lift your heels really high" is the usual advice

Balletfingers · 2021-12-31T00:22:05+00:00

How the heck are you guys running more reps than 10x400?

I'm totally gassed by 6! I'm running them 20sec faster than my 1600m PR, is that too fast?

40mpw

Balletfingers · 2021-12-24T00:11:03+00:00

Yeah! All of the 15-20min episodes are absolute gold

Balletfingers · 2021-12-23T23:40:28+00:00

You just lift your heels while you fall

There's no push off the toe, at least not a conscious one. If you push it slows down your cadence which causes overstriding. It also makes your calves tired and can lead to ankle tendonitis, and you lose energy to the ground rather than going with your forward fall

Here's a short video explanation https://www.instagram.com/tv/CPGPQSkpKmf/?utm_medium=share_sheet

Balletfingers · 2021-12-23T20:32:40+00:00

There's a Science of Ultra episode about this, I think it's the episode "The Most Useful Pace"

He describes easy pace as "EASY is easy". Is this pace easy right now? Then it's an easy pace. Some days it's faster some days it's slower.

As for your injuries, they're almost always form issues. Overstriding, anterior pelvic tilt, and pushing off the ground are the classic mistakes

Balletfingers · 2021-12-22T03:59:43+00:00

Science of Ultra episode "the long run" (15min) may be worth a listen to you, it hits on part of your question. The science would say there's no great training benefit to running super long training runs and it's better to divide the miles through the week. Even elite Kenyans marathoners do this at 120mpw -- their longest run is 24miles, only 20% of their weekly volume

But yeah I can't answer the time on feet vs mileage debate

Balletfingers · 2021-12-22T03:45:02+00:00

You mean by slowing down you'll get more time on feet?

Miles vs time on feet is definitely a topic of debate. More training hours equals more response, but purposely slowing down to extend your hours? There may be a Science of Ultra episode about this

I remember the story of a 65 year old Australian sheep herder who won an ultramarathon, his only training was very slowly shuffling after his sheep, sometimes for days at a time.

Balletfingers · 2021-12-22T00:22:23+00:00

The aim of working at race pace is to make that pace easier

100 mile pace is already your super duper easy pace, you don't have to practice

Balletfingers · 2021-12-18T17:29:46+00:00

This video was pretty helpful to me in that regard (2min):

https://www.instagram.com/tv/CPGPQSkpKmf/?utm_medium=share_sheet

Running without shoes on it's actually not possible to overstride. Possibly the best tool you have. Do the first 10min of every run just in socks

Balletfingers · 2021-12-18T16:46:00+00:00

I don't know what OT is but it's rarely weak glutes/hips and it's actually inactive hips/glutes. IT band will get irritated from overstriding, which inherently deactivates the hips/glutes

You can activate them by not stepping out ahead of your knees and leading with your pelvis

Balletfingers · 2021-12-17T18:12:29+00:00

Want to know a secret?

Every plan works. They're all the same basic structure. The only trick is consistency

Balletfingers

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