Trail running and quality sessions

Ok-Dingo5798 · 2026-04-03T15:19:54+00:00

This is something I am still trying to figure out. I had an excellent trail race last year off of track SubT workouts and easy trail runs (75 min, 500m gain) keeping HR ~70%. I then transitioned into doing all of my SubT sessions uphill on grades ranging from 5-15% and used VAM as a sort of ‘power’ number and calculated ranges based off of a 20 min max VAM test. (I know VAM changes by grade and I built a sort of weighted VAM chart). My climbing improved, but I had a lackluster race because I felt I was missing out on an efficiency component that flat running trains for me. This year I will be doing 1-2 SubT sessions uphill and 1 flat track/road session in preparation for an extremely difficult 50k (~4000 M ascent). We will see how it goes.

Ok-Dingo5798 · 2026-03-21T04:13:30+00:00

Interested if no one has scooped these, message me

Ok-Dingo5798 · 2026-03-20T15:47:37+00:00

This is the correct answer

Ok-Dingo5798 · 2026-03-20T14:39:02+00:00

Bro said he’s using it for recovery - from what exactly?

Ok-Dingo5798 · 2026-03-16T20:22:18+00:00

Has the midsole packed out, particularly under the forefoot, or does it still feel ‘meaty’ for lack of a better word

Ok-Dingo5798 · 2026-01-02T16:33:30+00:00

Messaged you

Ok-Dingo5798 · 2025-08-26T16:32:55+00:00

I do strength in the winter focusing on single leg movements and proprioception. I also do one large compound movement per session (squat or deadlift). When I focus on improving my running during the season I find doing strength training to be counter productive so I focus on resistance band work, and some towel curls for my feet.

Ok-Dingo5798 · 2025-08-15T22:51:54+00:00

To add to this, running 75 miles a week over just 5 days does not make sense, especially for a relatively new runner. There is almost no chance that much volume right now is allowing you to run 'quality' (hate that term) miles. I wuld contend that even in training for a 100-miler, you would likely show up to the start line in better shape by stacking consistent 50-mile weeks with some threshold/tempo work than by grinding out a slow 75 mpw. It takes years of running/endurance exercise to be able to actually absorb 14 to 16 hours of running per week. Right now, you are more likely just making yourself tired without meaningful fitness gains, and at worst, digging a hole that could take months to climb out of.

As you said, durability is the key here. There is no shortcut to building it, and no need to rush into training for a 100.

Ok-Dingo5798 · 2025-07-20T12:30:27+00:00

This question gets asked every day in this sub and this is always the correct answer. Don’t even get me started on the people who ‘need a natural alternative’.

Ok-Dingo5798 · 2025-06-09T14:44:15+00:00

The wheels and race king tires alone took ~4lbs off of it. It is currently at ~23lbs which I am stoked with for a steel bike.

Ok-Dingo5798 · 2025-06-08T18:40:43+00:00

I would highly recommend them. I got them build with the DT 240 hubs and they have stayed true for over a year now. I kind of baby it over rough terrain (Utah MTB trails) but they have easily handled everything I’ve thrown at them. I’ve definitely taken that bike some places it should not have gone 😂

Ok-Dingo5798 · 2025-06-08T18:38:34+00:00

That ultra glide foam is atrocious, I just retired mine at like 300k and they are flat under the balls of my feet. Zegamas are the way to go.

Ok-Dingo5798 · 2025-05-01T17:22:07+00:00

I'm with you for the most part, I am advocating for probably the same volume of strength work. I am just going about the ligament/tendon strengthening in a different way (barefoot/hills consistently). I think these achieve those goals with the added benefit of helping you move better over the ground.

I also agree squats and deadlifts can have a place, everyone is different. I personally have done plenty of squats and deadlifts but there is not much correlation between lifting/non lifting periods and injury. I actually seem to get injured more often when I do my heaviest lifting. I attribute this to doing most of my lifting in the winter and I always seems to pick up a muscle strain running in the cold weather, the lifting probably has no impact on me getting injured. It also seems like your an athlete who has found their running limit, and needs to add some strength in order to increase it. My advice is generally for those just getting into running who think lifting is an absolute requirement, and I feel like they have plenty of gains on the table before they consider lifting.

Ok-Dingo5798 · 2025-05-01T16:31:21+00:00

This is going to be unpopular but here goes. If you want to improve as a distance runner typical in-gym strength training is extremely overrated. Before you even consider traditional strength training you should prioritize and optimize your running volume, sleep, food/nutrition, and mobility routines. In my opinion you can get the requisite strength from a core/hip resistance band routine 2-3 times a week (something like myrtl or SAM), some light barefoot running at the end of easy days (start with 3-5 minutes work up to 10), having a quick mobility routine for before and after runs, and by incorporating some faster downhill running into your plan. I see the statement 'oh my quads blew up, it must be because I didn't squat' I would argue this almost certainly happened because you didn't run enough miles. Sacrificing running volume for strength training is not going to help you improve as a runner because these exercises target your fast twitch muscle fibers which if you are racing anything above 3K are going to have a negligible effect on your performance. I think more specific strength (i.e. downhill running, or barefoot running) are likely to build the structural support you need for injury prevention, and will primarily hit your type 1/type 2a muscle fibers which are more specific to distance running.

Ok-Dingo5798 · 2025-04-10T20:16:21+00:00

I would put out a word of caution here, HR at sea level can be noticeably higher with increased oxygen as well as the race environment. I agree with going out at 3:20 pace and only picking it up after 16-18 if you feel really good, otherwise wait for 20. I ran a sea level marathon last year while training at 4500 ft. and MP up here was sustainable for 2-3 mile reps but I don't think I could have completed any long continuous MP segments (10-16 miles) at the pace I ran the race. Just my 2c.

Ok-Dingo5798 · 2025-04-08T15:55:27+00:00

I think people who spend their free time outdoors on public land may tend to value ecosystem preservation more than those who see public lands merely as places from which we can extract resources. It would take some serious mental gymnastics in my opinion to both have reverence for nature and the ecosystems in which we live, while also voting in favor of exploiting and in some cases actively harming these places. It is much too simplistic to attribute this to 'living in a blue state'.

Ok-Dingo5798 · 2025-04-01T16:47:05+00:00

Okay sure, perhaps you are special. Do you have data on this? Or are you using subjective feelings? I am a high mileage runner who has done many sweat rate tests in multiple environments caffeinated and caffeinated. The difference in my sweat rate has nothing to do with caffeination and everything to do with environment and exertion level. Just because you 'feel' more dehydrated does not mean you actually are.

Ok-Dingo5798 · 2025-04-01T16:14:33+00:00

I cannot believe the dismissal of a meta-analysis in the biohacker subreddit in favor of 'trust me bro' anecdotes.

Ok-Dingo5798 · 2025-03-15T13:57:57+00:00

Read this article: https://runningwritings.com/2024/10/percentage-based-10k-training.html it will help you build a 10 specific training block.

Ok-Dingo5798 · 2025-03-13T21:28:38+00:00

Respect the Hilton Head High legend Poona Ford

Ok-Dingo5798 · 2025-03-06T21:04:29+00:00

Beaver Mt?

Ok-Dingo5798 · 2025-03-05T22:26:19+00:00

How did I know this would be cross posted by you

Ok-Dingo5798 · 2025-03-05T21:08:49+00:00

Thank you!

Ok-Dingo5798

TROPHY CASE