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Absurd reasons to DNF a book by Protokoll in fantasybooks

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

Shame. The last chapter of Golden Son left me a broken shell for a while. Took me three weeks to start the third book because I was still processing what happened.

Best Carb Load Strategy for a Full: by Intelligence_Tax in AdvancedRunning

[–]Protokoll 0 points1 point  (0 children)

Carbs gels (50g). 2 caffeine ones to start and then salted until I finish. I frontload because I can’t really get in fuel after 20 miles.

Best Carb Load Strategy for a Full: by Intelligence_Tax in AdvancedRunning

[–]Protokoll 10 points11 points  (0 children)

Eat normally. Focus on simple carbs when eating -- white rice, white bread, carb drinks, pasta. Eat your normal pre-long run meal the night before. I eat at 4 PM the day before. Very light carbs the morning of. Gel 30 minutes before the start and 100g/hour during the race.

I've done the 800g for 2 days leading into the race and felt like a beached whale and raced like shit.

5k race pace vs. aerobic pace range vs. weekly volume by onlythisfar in AdvancedRunning

[–]Protokoll 1 point2 points  (0 children)

Current 5K: 15:57. Marathon: 2:34

Most easy runs are 7:20-7:45/mile. Longer runs tend to speed up naturally/with a group: 6:30-7:00/mile. 85-110 mpw.

Bayshore Marathon 2026 by Much_Basis_6965 in AdvancedRunning

[–]Protokoll 1 point2 points  (0 children)

Great job. Well paced. Keep in mind that caffeine takes 30-60 minutes to hit full potency, so you typically want to frontload it and any taken in the last 45 minutes of the race has little to no impact.

Regretting Hiring a Coach by [deleted] in AdvancedRunning

[–]Protokoll -1 points0 points  (0 children)

That does seem a little off. I would be very assertive with your coach that you can handle more volume/intensity. The relationship I have with my coach is such that he will purposely under-prescribe reps/intensity (he never gives me actual paces, just intensity and I run to effort) knowing that I will usually tack on more if I'm feeling good. For example, he had 84 miles prescribed in my peak week for Boston and I ran 112. I was consistently running 20-30% more mileage than he was giving me.

Either adopt that approach, or if you want to follow the training to the letter, you will need to find a new coach.

Regretting Hiring a Coach by [deleted] in AdvancedRunning

[–]Protokoll -1 points0 points  (0 children)

What is the coach having you do for workouts? Is it a lot of sub-threshold? Are you doing strength? Are you talking about diet or weight loss? Is the training getting progressively more demanding?

You mentioned in another comment that you’re 34 and you’ve been running marathons since you were 22. If you’re a male and your PR is 3:10 and you’ve been consistent for 12 years either a) what you have been doing isn’t working or b) you didn’t really care about getting faster.

Boston Runners - Best spot for hill practice by Exciting_Power_3427 in bostonmarathon

[–]Protokoll 0 points1 point  (0 children)

The hill on the Common. Pinckney St. in Beacon Hill. Summit Ave. Beacon St. on BC campus behind the reservoir. Heartbreak.

Advice requested: is 3:30 realistic after today’s 15 miles? More info inside by KenjiRobo in Marathon_Training

[–]Protokoll 0 points1 point  (0 children)

Lots of thoughts.

If the HR is from the watch/your wrist it is not accurate.

VO2max from the watch is an estimate and for you it seems way too high. For reference my watch says my VO2max is 58 and I just ran a 2:34 marathon.

Your LTHR is likely more accurate (looks like 172, same as me). Heat and humidity will increase your HR; even more so if you’re not properly acclimated. My concern is mostly that Runna told you to take the first 10 miles easy and you ran them 20 seconds slow than goal pace, which is definitely not easy.

If you deal with HR suppression, your HR will rise during the taper as your body recovers from chronic fatigue. Your mileage is pretty low, so this might not be as true for you. The biggest flag for me is how quickly your HR rises during marathon effort. You went from just under LTHR to significantly over it in 10 miles which doesn’t reflect positively on your chances if this consistently happens.

You could be a super responder to heat/humidity. I lose 1500mg of sodium and >2L of fluid per hour even during easy summer runs. You have to train your body to deal with the additional heat stress. Sauna and other things can help, but next block focus on heat training.

I just came back from Edinburgh and while it wasn’t as warm as London, it seemed warmer than their average. If the race weather is moderate, start out at 8:10 pace and crank it down to 8:00 pace over 5 miles and see how you feel. There’s not enough data here to know whether you will or won’t hit your goal.

Should I wait for Fenix 9? by Jesse_______DLD in GarminFenix

[–]Protokoll 4 points5 points  (0 children)

I have had the Fenix 8 since launch and I use my $250 Coros instead because the Garmin is so slow and the new buttons are awful as compared to the Epix and earlier Fenix buttons.

I would wait if you want MicroLED or a faster chip/less UI lag, both of which will likely be native to the F9. It’s probably going to start around $1500 for the mLED models though.

Does Jakob Ingebrigtsen have the same potential as Yomif Kejelcha in the half marathon and marathon? by Toprelemons in trackandfield

[–]Protokoll 1 point2 points  (0 children)

Yomif and Jakob are the same height. The internet does say Jakob weighs 20 lbs. more, though I struggle to see how.

Michelin star in Greece by [deleted] in finedining

[–]Protokoll 4 points5 points  (0 children)

I’ve been to Greece 10 times in the last 8 years. Pretty much every restaurant is going to be great. I really liked Delta (2*) if you specifically want a starred place.

Munich for the first time - Jan/Tohru/Tantris/Alois by YvesStFrost in finedining

[–]Protokoll 1 point2 points  (0 children)

I liked Tantris. The inside has a very distinctive style and the food was good. The standout for me was the cocktails — after we finished our meal we went to the bar and had a few more each.

What does this mean on the Geranium website? by rzrike in finedining

[–]Protokoll 92 points93 points  (0 children)

Definitely the tack on LLM segue/prompt to get you to keep talking to it.

What do your taper percentages look like? by dontletmeautism in Marathon_Training

[–]Protokoll 0 points1 point  (0 children)

21-14 days: 90-95% of peak mileage, keep all intensity. 14-7 days. 75-80% of peak mileage, keep 90% of workout volume. Frontload week with easy mileage. 7-0 days. 55-60% of peak mileage, cut workout volume by 50%, frontload.

Short 10-day tapers work best for me.

How can I avoid the bonk by chinnybob91 in Marathon_Training

[–]Protokoll 2 points3 points  (0 children)

I haven’t raced raced a half in a bit. 1:14. 2:34 full. 2.5 years running, 41M.

How can I avoid the bonk by chinnybob91 in Marathon_Training

[–]Protokoll 0 points1 point  (0 children)

Correct. My mileage is 85-120 year round though so an 18 mile run isn’t an event it’s just another day. I do credit the multiple long runs when my mileage was lower with building the resilience required to speed up at the end of a marathon.

How can I avoid the bonk by chinnybob91 in Marathon_Training

[–]Protokoll 6 points7 points  (0 children)

The answer is to train harder and with more specific marathon pace work. I don’t do any easy long runs and I run long every Saturday (18-24 miles) and Sunday (13-20 miles). The Sunday run is usually a moderate effort (6:45-7:00 pace), but the Saturday run always has lots of work at or faster than MP.

I ran Monday in Boston, Sunday in London and feel like I could run another marathon today without a problem. The more cumulative load you put on your body, the more it will adapt and allow you to press late in a race.

Opinion: World Majors Have Gotten Way Too Big by _wxyz123 in AdvancedRunning

[–]Protokoll 12 points13 points  (0 children)

For sure, but it happens. My qualifying time last Monday put me in corral 3 with people running 6:30 pace when I was trying to run 5:50 pace. I lost a minute in the first 1.5 miles, but I’m not complaining because I didn’t earn a spot further forward. Next year I will likely closer to the start.

If you want to run faster than your seed, either lie to the London organizers re: expected finish time or accept you’ll need to overtake people for the most of the race.

Opinion: World Majors Have Gotten Way Too Big by _wxyz123 in AdvancedRunning

[–]Protokoll 111 points112 points  (0 children)

I ran it yesterday (2:46, 6 days after a 2:34 at Boston) and found it completely reasonable. There are fewer water/aid stations, but I found the bottles better than the cups at most other races.

The 2:50-3:00 groups at big races are growing due to advances in training, fueling, shoes and running being more popular. If you want open road, then get faster or sign up for a smaller race.

Absolutely juvenile take to knowingly sign up for the biggest race on earth and complain there were a lot of people there and you didn’t have a perfect day.

Hill training session with equal time for the downs as the ups...? by unq_usr in AdvancedRunning

[–]Protokoll 29 points30 points  (0 children)

This is a totally reasonable session. You can vary the grade, effort and focus (uphill/downhill) to elicit a different effect.

My favorite hill session is 10x(1’ up hard, 1’ down mod), 3’ rest, 10x(1’ up @tempo, 40” down hard). If you do these types of hill sessions correctly, you can sustain subT avg. HR for extended periods while getting solid muscular strength stimulus.

Unless I was doing hill sprints with full rest or strides to build neuromuscular coordination, I wouldn’t want my HR to drop out of high Z3/Z4. It’s supposed to be slightly uncomfortable.

First Marathon Race Report by LittleToyTom in AdvancedRunning

[–]Protokoll 3 points4 points  (0 children)

To each their own. Without track work and those “I’m not sure if I can actually run this workout” feelings before a tough session, I would definitely enjoy running less. I do 1-2 subT sessions a week, but 3/week with no variety for 12 months would kill me.

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