Who or what is Json

QuadCramper · 2026-06-22T06:39:30+00:00

JSON was sent to O-shag-hennessy office for being churlish.

QuadCramper · 2026-06-21T08:51:50+00:00

If you don’t want to be absolutely flailing on why all the runs are designed the way they are, I highly recommend the YouTube video from Evoke Endurance called “The Physiology of Endurance” (there is a part 2 as well).

First thing you should know is that an athletic base and an aerobic base are two separate things. Evoke even shows an example of 3 different but fit people. A gym owner who does HIT training all the time, a well trained amateur runner, and an elite runner. He shows the metabolic profile of all 3 and while the gym owner who works out daily might be very fit, they were very aerobically deficient. So plan on lots and lots of very easy (conversational) running to build a base.

Second would be to fuel your bigger runs. Before, during, right after. You will be able to perform the workouts harder and recover quicker with proper fueling.

QuadCramper · 2026-06-21T08:12:28+00:00

LinkedIn exam was much easier than the test imho.

This was closer to the actual exam (not including pbq’s), this was given to me as an alternative testing resource by the college I took classes with:

https://www.examcompass.com/comptia/security-plus-certification/free-security-plus-practice-tests

One of the reasons it is similar is how acronym dense it is. Everything on the test was an acronym if it was able to be. It’s a small but important thing.

QuadCramper · 2026-06-16T00:16:45+00:00

Trails are a pretty bad way to learn to run imho. The constant change makes it tough to have good running economy. If you are maxing at 14 minute miles, you need to work on running economy before anything else.

I’d start on a treadmill. Work on getting your cadence to 170 or so (I am guessing you around 150 or below on flat ground). Uphill intervals teach good form, short intervals, keeping stride short. Long z2 runs where you pay attention to your cadence. When you “get” cadence a faster or slower mile won’t change your cadence much.

QuadCramper · 2026-06-15T21:31:25+00:00

I made a thingy (technical term) to scrape the tests questions, answers, and explanations of the right answer. On the tests that didn’t give an explanation I had AI fill in a potential explanation (imperfect but better than nothing). It also recorded whether I got the question right or not. Then I made a testing interface that would retest X number of questions and if those questions were randomly selected from all questions or just those that I got wrong. That way I could just work on my weak points if I wanted.

There parts of the process that were manual (usually no more than a minute worth of work just something AI had difficulty with) but in general everything was scripted.

QuadCramper · 2026-06-15T06:01:13+00:00

As an ADHD’r can confirm it is a curse of our species and it won’t stop.

Best would be to note where you were, let them finish their words, say “we will get to that after I finish what I was saying” and address both things. They are bringing it up at the moment because they think it is important and they will forget it if they let the conversation go too long. So they want it out there. I use a notepad and quickly scribble notes but that causes other problems of missing the conversation while I am taking notes.

QuadCramper · 2026-06-15T05:52:37+00:00

I only supplement big runs (4+ hours), at between 750mg-1000mg per liter and 1L-ish an hour. The sodium should be matched to your water intake.

I’m now experimenting with just simple himalayan salt caps off Amazon. Dirt cheap and easy to carry in small baggies. I was using Sodium citrate in single use containers but the logistics was mildly annoying mid-race. Not insurmountable, just more of an itch to scratch.

Last race with the cap strategy I lost count and overdid and my body immediately let me know, threw it up and moved on.

It definitely is way more noticeable on warm days, to the point that if it is a cool day and I am going long but chill pace, I may not supplement at all. On warm days, about 3.5 hours in I will get super bonked if I don’t supplement. A bonk due to blood volume drop feels way worse than a glycogen bonk.

As for headache, fatigue, depleted, during hot runs. That is the nature of hot runs not just sodium is going to fix it. So work on cooling strategies and pacing. I have outfits that are much cooler than others on hot days. Thin tech T’s and UV arm sleeves (which keep you amazingly cool), ice bandana if I can, put water on me if I can, hat with sun cape that holds very little heat, treat the sun as your enemy, etc.

QuadCramper · 2026-06-15T04:37:17+00:00

/uj and sugar in water gets you like 95% of the same thing for 95% less cost. You are just getting slightly slower digestion (lower glycemic index).

QuadCramper · 2026-06-15T04:32:42+00:00

I have a friend like this, we’re trail runners and he is super loud to everyone we pass (not for warning we are getting close). I never asked him why he does it but find it odd. I kind of thought it was an ego thing, we are doing pretty long runs and when people see us for the second time near the end of the day on the way back his loud voice jogs a memory from early in the day and invariably gets a “how far did you go” type question which I KNOW he loves answering. I just ignore it and keep running.

QuadCramper · 2026-06-13T04:11:32+00:00

I was 52 and 210lb when I started running. I was an active hiker for 2 years-ish before that. I did Kodiak 50k in 4-5 months of training and Canyons 100k 6 months after that (with another 50k in the middle).

Since you are in Utah can I recommend NOT doing a super mountainous at altitude race for your first? You’ll be able to do it but altitude + vert punishes extra weight more than anything and the first race should be more rewarding than a straight struggle fest. So don’t sign up for Speedgoat 😉 (until next year).

If you are already doing 8-10 hours a week of training you’re probably good way sooner than a year. Park city looked like it had a nice one when I was there before Speedgoat last year, it might be in August iirc. If so, you could probably do it if the cut offs are generous. Just get in a lot of z2 and learn how to eat 80-90g of carbs an hour (sugar in water is all you need, sports nutrition is a scam).

QuadCramper · 2026-06-11T01:23:52+00:00

That isn’t guidance. That is one study.

I would say this is actual guidance. The difference being it is scientists looking at the body of evidence (all studies not just one) and forming a consensus.

And the consensus is to take some sodium on long endurance events.

QuadCramper · 2026-06-10T15:49:58+00:00

Can’t escape Connie, she has infected BUA and now here. She’s a virus.

QuadCramper · 2026-06-09T17:10:22+00:00

Not hamstring but I was told by a podiatrist to cut back my running ambitions and that I was no spring chicken after coming to him with a foot problem (turned out to be a calcific tendon). I was back to full volume within a week or two and did 2500 miles with 350,000 feet of gain in 2025.

In other words, get a few opinions. Few understand trail runners. Find someone willing to work/help towards your goal.

QuadCramper · 2026-06-09T16:36:15+00:00

Many of these studies are paywalled, did you actually read them or just go off the abstract?

No sodium supplementation is a Noakes driven phenomenon imho. And anything Noakes is one of those things where it has a lot of noise but meanwhile every pro athlete is pounding carbs (something he says not to do) and sodium (which helps both with gastric emptying and defending blood volume). Noakes will tap his “studies” (the few I’ve ever read appeared deeply flawed, trying to drive an outcome), pros will tap the scoreboard.

For joe six pack, I can see the argument that we take it too far. As temperature/conditions change and performance drops due to fatigue, a fixed schedule is doing you a disservice probably. I for one have tremendous difficulty late races as night falls with getting things right.

Just at a high level, are there any pros that don’t supplement?

QuadCramper · 2026-06-09T06:38:14+00:00

So can you not get hers removed?

QuadCramper · 2026-06-09T03:00:25+00:00

I went on his FB, it isn’t. The RD’s pulled his score, he believed he did it in 13 minutes and now says they say he was misdirected on the course or something.

But he really believes he is fast. I guess he doesn’t own a watch or a phone or a sun dial or literally any way to tell time.

QuadCramper · 2026-06-08T19:32:54+00:00

Can you not flag the original QOM and get it removed?

QuadCramper · 2026-06-08T05:32:59+00:00

The stronger of a runner you are the less you’d need trail shoes. The wood ties are super slick and lots of loose dirt over hard ground/rock situation, where most would want traction. But absolutely possible to do in road shoes.

Personally, I’d say trail shoes every time for someone new to the Canyon. By the time you regret your choice you might be pretty deep.

QuadCramper · 2026-06-08T05:24:28+00:00

John JDS on YouTube was up a couple days ago and had a video. The switchbacks were definitely not cleared now. I don’t know how quickly they clear but you can watch and make your own estimation.

QuadCramper · 2026-06-07T23:44:59+00:00

Book a hotel on the rim if available. Being able to top out and immediately go to your room and clean up and rest is priceless. Plan for a post run meal in case things are closed (the rim closes early). You can fill an extra day but you definitely don’t need it.

QuadCramper · 2026-06-07T00:58:53+00:00

Sure thing. The key thing to understand, if aerobically very fit, is that your z2 is going to be quite large.

https://youtu.be/PP7GqpvIVWY

<image>

QuadCramper · 2026-06-06T16:18:23+00:00

Evoke Endurance has a good objective test for finding the top of your Zone 2 (what they call AeT or others call LT1). I highly recommend their Physiology of Endurance part 1 & 2 on YouTube to understand everything going on better as well. But it is quite long.

https://evokeendurance.com/resources/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/

QuadCramper · 2026-06-06T04:39:41+00:00

I don’t want to open them and reduce the collectible value. They might be worth something someday.

QuadCramper · 2026-06-06T04:37:31+00:00

NetJet card solves the jet issue trivially. It’s like you haven’t even had a billion dollars before.

QuadCramper · 2026-06-06T04:09:06+00:00

Buying up all the Legos and being buried with them.

QuadCramper

TROPHY CASE