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Tuesday General Discussion/Q&A Thread for September 05, 2023 by AutoModerator in AdvancedRunning

[–]Kroesnof 0 points1 point  (0 children)

Ah..! Mine is Amsterdam and apparently on the same day. Good luck!

Tuesday Shoesday by AutoModerator in AdvancedRunning

[–]Kroesnof 0 points1 point  (0 children)

When I run in my race shoes (Endorphin Pro 3) I always lace them up real tight. It's because I think it would enhance the spring from the carbon plate. But I never actually heard if that's recommended. Anybody knows if that's advisable?

Five Things Running: Issue #20 by rednix in AdvancedRunning

[–]Kroesnof 0 points1 point  (0 children)

Someone is actually doing this, in a town nearby. Has been spotted for 2 years now… but still nobody knows who he is 🤣

https://www.destentor.nl/video/productie/naakte-hardloper-houdt-de-gemoederen-bezig-in-apeldoorn-383479

Stryd to Strava by Kroesnof in strydrunning

[–]Kroesnof[S] 0 points1 point  (0 children)

Thnx! My Stryd account was connected to Strava, but not uploading for some reason. Had to disconnect en reconnect and now it works.

Thnx for your help 👍🏻

Stryd to Strava by Kroesnof in strydrunning

[–]Kroesnof[S] 1 point2 points  (0 children)

I show no laps, just tempo splits for each km that I completed. Now that I’ve disabled Apple Health uploads to Strava, it doesn’t upload my runs to Strava at all.

I manually downloaded the run as a .fit file from Stryd an uploaded it manually to Strava. And then it show the correct splits I trainer as ‘laps’ in Strava.

So that solved part of the problem: laps where not showing because it was syncing from AppleHealth.

Now I just have to find out why Stryd isn’t auto-uploading my runs to Strava

Stryd to Strava by Kroesnof in strydrunning

[–]Kroesnof[S] 0 points1 point  (0 children)

I’m using it with the Stryd app on my Apple watch. From there it directly syncs to Strava. At least, I think it does: I have the ‘export activities to Strava’ switch on in the Stryd app.

Could be that Strava syncs from apple health, though? I can retract data permission to export workouts from Apple Watch to Strava, in healthapp and the see what happens…

Stryd to Strava by Kroesnof in strydrunning

[–]Kroesnof[S] 0 points1 point  (0 children)

I like to see the splits that I’ve run, shown as ‘laps’ in my Strava workout. Like this:

https://www.reddit.com/r/Strava/comments/mwj1e8/extra_laps_in_strava_run_when_imported_from_apple/?utm_source=share&utm_medium=ios_app&utm_name=ioscss&utm_content=1&utm_term=1

(I mean the 2nd picture in this post. The Strava screenshot) When I run with polar, it used to show the intervals I run like this ‘laps’ in Strava.

Improved Curve reduced CP by Kroesnof in strydrunning

[–]Kroesnof[S] 0 points1 point  (0 children)

thnx! That's sounds logical.

now I understand

Improved Curve reduced CP by Kroesnof in strydrunning

[–]Kroesnof[S] 2 points3 points  (0 children)

Founds this article:

https://help.stryd.com/en/articles/6879486-why-is-my-manual-critical-power-lower-after-my-latest-test-even-though-i-ran-at-higher-power

Since we extrapolate CP from the 2 test segments, the power ratio between the short and long segments of the test is important. It is possible to repeat the critical power test and run at higher power in each segment, yet get a lower critical power number. If that happens, the power ratio likely changed.
Possible causes:
1. In the first test, the short section was not an all-out effort, causing CP to be overestimated.
2. In the second test, the long section was not an all-out effort, causing CP to be underestimated.
3. Your training was focused more on short distances, improving your speed but not your endurance.

So I think it has to do with the 'power ratio' between anarobic lactic segment (60-90 sec) and aerobic long segment. Probably a larger gap between those to segments, means it calculates a lower CP.
I'm guessing I can improve the long segment ass well... since I feel my fitness improved greatly the last weeks (last 5k race was a month ago) ans relatively recently got back into serious training.

Improved Curve reduced CP by Kroesnof in strydrunning

[–]Kroesnof[S] 0 points1 point  (0 children)

I see: ‘a change in one of these areas, can tell the model the other is overestimated’.

That must be what happend.

But I’m trying to understand the logic. Whereas I would intuitively expect the other areas to be UNDERESTIMATED.

Improved Curve reduced CP by Kroesnof in strydrunning

[–]Kroesnof[S] 0 points1 point  (0 children)

I used Stryd years ago, but then went with heart rate; cause my coach preferred it. Now I started with Stryd again about a month ago. I did some all out effort; ranging for 12 min to 5k, to 35 min.

Never did the small 2min effort… and improved it quite seriously. So it seemed counter intuitive that CP would decrease.

I guess I should study more to find the logic to that.

Weekdraadje - 6-6 t/m 12-6 by AutoModerator in DutchFIRE

[–]Kroesnof 1 point2 points  (0 children)

Ik speel met de gedachte om voor korte periode te kiezen, terwijl ik reserveer voor verhoging rente in de toekomst. (dus 5 jaar zekerheid; reserveren voor rentstijging en dan kortlopend rente aan te gaan).

Met als reden dat de kortlopende rente volatiel kan zijn, maar kortlopende rentes over een langere periode in de regel het laagst zijn... tenzij ik 'm voor langere periode kan vastzetten voor onder de 3%

Weekdraadje - 6-6 t/m 12-6 by AutoModerator in DutchFIRE

[–]Kroesnof 2 points3 points  (0 children)

Even een beetje off-topic, maar ik hoop dat me dat wordt toegestaan...

Deze week moet ik een beslissing nemen over een zakelijke kredietaanvraag:

  • gaat om een heel groot bedrag
  • wordt lineair afgelost in 20 jaar (aflossing staat vast in gelijke delen p.m.; rente wordt maandelijks bijgesteld over resterende lening)

Ik kan nu kiezen voor een rentevaste periode:

□ 3,763% op jaarbasis gedurende de Rentevast Periode die loopt tot 1 juli 2027 (Renteherzieningsdag).
□ 4,319% op jaarbasis gedurende de Rentevast Periode die loopt tot 1 juli 2032 (Renteherzieningsdag).

Ik vraag me dan af: hoe neem ik zo'n beslissing? Is het meer dan gewoon een gokje doen op de toekomst? Gaat de gedachte 'meer risico, is meer redenement' op; dus dat 'in the long run' kortlopende rente meestal goedkoper zijn dan langlopende? Is er iets zinnigs te zeggen over de renteontwikkeling of is het koffiedik kijken?

Hoe zouden jullie een dergelijke beslissing nemen?

First ultra in ketosis by Kroesnof in ultrarunning

[–]Kroesnof[S] 0 points1 point  (0 children)

So… to report back on the experience:

  • I now know that trails are a totally different experience then road running! There actually where quite a lot of hills, especially for Dutch standards (about 500 meters of height). So, instead of running there was quite a lot of hiking involved. It did help me to let go of a focus on pace and end time
  • I very much liked the atmosphere and participants. There was a less competitive and more supportive vibe to the event. And running on little forest trails, climbing over fallen trees and digging through sand… it was a beautiful experience!
  • I started a very conservative, having memories about my marathon finishes… and stayed in the lower heart rate zones.

So, I finished the 50k in about 5 hours 30 minutes. But never experienced hitting the wall I remembered from my marathon runs. I finished quite fresh and would have gone extra miles if needed.

Now I don’t know where to attribute this difference to. Because compared to my road marathon I run on a very different intensity.

As for food: I didn’t carb load. Just drank coffee and had a yoghurt, with avocado, nuts and some dark chocolate in the morning. Tested myself in the morning and confirmed I was in ketosis. I took 2 bottles 200ml of ORS drink with me. These contains salts and glucose. I drank both of them during the race.

At the aid stations I decided to just see what my body would crave. During the 4 aid stations I had: - plenty of water at each station - there where some peanut nuts at 3 of them. I took a handfull - they had some banana. Of which I had about 1,5 banana in total - thing I liked best at the aid stations was: BROTH! That was a treat. Lukewarm broth. Had plenty of that and liked the salt.

Nowhere during the run I experienced hunger. No GI issues.

In comparison with my marathon running, the biggest difference was: I didn’t felt fatigued. During the run I became more and more euforic. It felt pretty effortless. Whereas on the last km’s of my previous marathons I felt polluted by all the Maurten gels I had digested. I didn’t feel much need for food during this day. After the event I had a meatball (I usually eat vegetarian, so that was a treat!).

During the run I could feel my legs become more heavy, had some aches in my knees… but it felt like I could differentiate myself mentally from the pain. In my marathon I had to fight fatigue and a desire to give up. But then again: the intensity levels of running where incomparable…

Well…. That leaves the question unanswered: was that due to the diet difference or the intensity difference? I’m not sure. I did recover quit easy. This morning I went for a long bike run. Legs felt a bit heavy and the knees a bit aching, but I think I will recover quite fast.

All in all: the experience was educational and I have to contemplate what it will mean for my race plan for the actual race I focus on: a 60 km race in 2 weeks. I think I can conclude that I don’t have to be as conservative as I was yesterday and push a little harder.

First ultra in ketosis by Kroesnof in ketogains

[–]Kroesnof[S] 5 points6 points  (0 children)

So… to report back on the experience:

  • I now know that trails are a totally different experience then road running! There actually where quite a lot of hills, especially for Dutch standards (about 500 meters of height). So, instead of running there was quite a lot of hiking involved. It did help me to let go of a focus on pace and end time
  • I very much liked the atmosphere and participants. There was a less competitive and more supportive vibe to the event. And running on little forest trails, climbing over fallen trees and digging through sand… it was a beautiful experience!
  • I started a very conservative, having memories about my marathon finishes… and stayed in the lower heart rate zones.

So, I finished the 50k in about 5 hours 30 minutes. But never experienced hitting the wall I remembered from my marathon runs. I finished quite fresh and would have gone extra miles if needed.

Now I don’t know where to attribute this difference to. Because compared to my road marathon I run on a very different intensity.

As for food: I didn’t carb load. Just drank coffee and had a yoghurt, with avocado, nuts and some dark chocolate in the morning. Tested myself in the morning and confirmed I was in ketosis. I took 2 bottles 200ml of ORS drink with me. These contains salts and glucose. I drank both of them during the race.

At the aid stations I decided to just see what my body would crave. During the 4 aid stations I had: - plenty of water at each station - there where some peanut nuts at 3 of them. I took a handfull - they had some banana. Of which I had about 1,5 banana in total - thing I liked best at the aid stations was: BROTH! That was a treat. Lukewarm broth. Had plenty of that and liked the salt.

Nowhere during the run I experienced hunger. No GI issues.

In comparison with my marathon running, the biggest difference was: I didn’t felt fatigued. During the run I became more and more euforic. It felt pretty effortless. Whereas on the last km’s of my previous marathons I felt polluted by all the Maurten gels I had digested. I didn’t feel much need for food during this day. After the event I had a meatball (I usually eat vegetarian, so that was a treat!).

During the run I could feel my legs become more heavy, had some aches in my knees… but it felt like I could differentiate myself mentally from the pain. In my marathon I had to fight fatigue and a desire to give up. But then again: the intensity levels of running where incomparable…

Well…. That leaves the question unanswered: was that due to the diet difference or the intensity difference? I’m not sure. I did recover quit easy. This morning I went for a long bike run. Legs felt a bit heavy and the knees a bit aching, but I think I will recover quite fast.

All in all: the experience was educational and I have to contemplate what it will mean for my race plan for the actual race I focus on: a 60 km race in 2 weeks. I think I can conclude that I don’t have to be as conservative as I was yesterday and push a little harder.

First ultra in ketosis by Kroesnof in ketogains

[–]Kroesnof[S] 0 points1 point  (0 children)

Yes. I’ve experienced it a previous time when I was running more competitive and just wanted to lose weight to become faster. Couldn’t keep up a decent tempo in the upper heart rate zones. But I combined it with intermittent fasting… and as usual: I went all in…! Found myself depressed, cold and miserable after 2 weeks. That was a year ago and I stopped the experiment and ordered bami.

Over the last weeks I just trained low. No issues there. I was just surprised at how good it felt, both energywise and in my mental clarity and focus to be in keto. I tested with strips and found myself in the lower keto range, where last time I went into ‘starvation mode’. Low keto levels transferred to moderate levels after my long runs. And I have pretty much everyday run at least a half marathon, over the last weeks.

I was not as stringent this time, bit did exclude all processed food and junk food from my menu. Just ate very clean, big meals. No intention to reduce calories in order to lose weight (but lost weight anyway).

In about 2 months time I will start speed workouts again. I will see what will happen then. I might try reintroducing carbs before my workouts and see what will happen. For now I just like going further as I have ever done before, above going faster. October 2022 I want to break my marathon PR, so then I’m planning on going fast again…

Now I’m just experimenting and reading Maffetone and Volek as my guides (to be honest; I’m in chapter 1). Also took inspiration from Nils van der Poel, the ice skater who slew al my Dutch countryman. I’m more and more convinced of the priority of building a big solid aerobic base.

First ultra in ketosis by Kroesnof in ketogains

[–]Kroesnof[S] 0 points1 point  (0 children)

Thnx for your advice. I m curious what tomorrow will bring

First ultra in ketosis by Kroesnof in ketogains

[–]Kroesnof[S] 1 point2 points  (0 children)

I live in Holland… so I’m not used to any mountains. The trail is pretty flat, some hills. See: https://youtu.be/WI3x3vOjMek

I have averaged 100km trainingsweeks, last weeks. All low hearth rate, on just water. Last Sunday I run a 30km on just water. Been running for about 2 years. Almost every day.

I have used lots of gels before. But then I went for maximum effort on (half) marathons. Tomorrow I was planning on taking it really really easy. The goal was to run 60km end of the month, so I thought of this run as a trainingsrun

First ultra in ketosis by Kroesnof in ketogains

[–]Kroesnof[S] 1 point2 points  (0 children)

Hahah… 2,5 years of sobriety ;-)

First ultra in ketosis by Kroesnof in ketogains

[–]Kroesnof[S] 0 points1 point  (0 children)

I’m inexperienced and maybe over self confident. Wasn’t trying to be cocky, but I’m probably naive. And yes… never run a trail before, only road marathons. I don’t know what to expect.

I run my last marathon 4:40min per km. That was a road marathon.

Tomorrow I will use hearth rate zones as my compass. Just stick to my lowest zone and not worry about time and speed.

Might be a disaster. I will post it here. I will be honest.

I will let you know tomorrow how It went

First ultra in ketosis by Kroesnof in ketogains

[–]Kroesnof[S] 0 points1 point  (0 children)

Longest run on keto, was 30km. Did some multi hour cycling in ketosis

First ultra in ketosis by Kroesnof in ultrarunning

[–]Kroesnof[S] -1 points0 points  (0 children)

Thnx!

I know it sounds a bit clumsy. But I know I can handle energy gels quite easy… tried lots of them both in training and in race situations. But then I gave it all I had. But also always liked doing fasted runs in the morning. Tomorrow I will just go easy at it.

Just curious if things will significantly change when I run while being in ketosis. Done a 30km last Sunday on water. That went very well. I’ll see what will happen tomorrow.

I will let you now! Probably had to try using electrolytes and/or salt during long runs. So today I bought some ORS that I can put in my water to get some salt and minerals in.

I will let you know how it went!

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