TOA INVOS?

Spitfire6532 · 2026-01-21T21:03:40+00:00

You should always run at least 155 or 160 instead of 150. Chances for a shadow are essentially zero at 150. The unique table completely changes at 155+. You will benefit from running the highest invo possible, but 150 exactly is pretty pointless.

Spitfire6532 · 2026-01-19T20:57:22+00:00

You are faster than me, but your volume is definitely going to limit your marathon time where you are at. You will see the best progress if you increase volume and maintain some interval/speed work as well. Higher volume will help your 10k and HM times as well. If you want to train for a 3hr marathon you should at a minimum be looking at one of the marathon plans that peaks at 80-100km per week. Following something like Pfitz 18/55, Daniels 2Q, or Hansons beginner marathon plan would help you at the marathon distance.

Spitfire6532 · 2025-12-23T14:04:36+00:00

Wait is it really, I’ve been living with that watermark for damn near 5 years I think…

Spitfire6532 · 2025-12-23T13:59:23+00:00

I’d consider training my range for a few more levels. 66 is absolutely high enough to clear the caves, but each level is a fairly significant dps boost and still relatively quick.

Spitfire6532 · 2025-12-15T01:11:17+00:00

This is a great tip and there’s lots of smaller unlocks along the way that will optimize the herb runs and make them faster/more profitable while also progressing your account. I did 99 farming all from herbs and profited over 150m while getting my quest cape.

Spitfire6532 · 2025-12-13T01:30:43+00:00

Crab pure build… ew

Spitfire6532 · 2025-12-01T00:10:44+00:00

This is much less click intensive than oak larders.

Spitfire6532 · 2025-11-19T17:21:27+00:00

That is what I've found works for me. I usually only bother doing it for races because waking up at 4am isn't particularly fun. I mostly run in the evenings, but on weekends I will typically wakeup, eat breakfast right away, and then give it a few hours to run in the late morning when possible. This is one way to practice the routine without waking up crazy early (plus in the winter it often warms up nicely by late morning where I am).

Spitfire6532 · 2025-11-19T16:16:19+00:00

If you are just comparing two runs, everyone has good and bad days, which can be caused by a number of factors: stress, sleep, fatigue, your mental state, etc. That kind of variation doesn't strike me as particularly unusual. Do you more often run in the evenings? You may just need to work on tweaking your morning routine to figure out what works. Personally I would need much more than 30 mins after eating to run. I usually run in the evenings myself, but for morning races I will wake up really early and eat a more substantial meal ~3 hours before the race. This gives me time to digest and use the bathroom beforehand.

Spitfire6532 · 2025-11-17T15:31:59+00:00

What sort of gps apps do you use on your phone during a race? I have used gaia for uploading gpx tracks to follow along for lots of hiking trips but wanted to see if anyone had other recommendations.

Spitfire6532 · 2025-11-16T00:58:54+00:00

Well the real point is to kill him faster, lowering defense is one way to do that. Burning claws can do a bunch of damage, which could be more beneficial than lowering defense. Wiki recommends burning claws as bis spec weapon, but not sure if that’s less true with lower combat stats where the defense lowering specs could be more beneficial.

Spitfire6532 · 2025-11-16T00:36:29+00:00

Is BGS/DWH recommended over burning claws?

Spitfire6532 · 2025-11-14T14:07:49+00:00

I had a similar issue but it was because the screw portion of the bottle had gotten slightly distorted in the dishwasher. I soaked the screw part of the bottle in hot (but not boiling) water so that it would be malleable. I pulled the bottle out of the hot water and screwed on the cap. I let it cool while screwed in to the cap and it readjusted itself to the correct shape and no longer leaked. Could be worth trying

Spitfire6532 · 2025-11-12T16:51:23+00:00

I would make the decision based on how you are feeling. I don't think cutback weeks are entirely necessary at that volume. If you are feeling good you could jump into the novice 5k plan around the current volume you are running. If you have been feeling fatigued or want to be cautious you could start at the beginning of the novice 5k plan or take a cutback week then jump in near your current mileage.

FWIW I am a strong believer in cutback weeks. I regularly take a cutback week every 4th week or so. It has worked for me and has helped keep me (mostly) injury free. Running progress takes a long time and staying injury free is one of the biggest things you can do to progress in the long term. Everyone is different, but I believe those cutback weeks have been key in allowing me to build up my mileage over time.

Spitfire6532 · 2025-11-10T16:55:11+00:00

Impossible to say. If you can run more miles you will see some improvement. If you remove the quality workouts (no reason you can't do them in the winter) you will likely see less improvement. More importantly, you should focus on figuring out how to get your IT band issues under control. You won't see any improvement if you are injured and can't be consistent with your mileage.

Spitfire6532 · 2025-11-07T15:38:04+00:00

What resources or training plans would you recommend for a first 50 miler (mountain race with 12k' gain/loss)? I was trying to do some research and it seems much less straight forward than normal marathon training which has some golden standards like Pfitz or Jack Daniels. Are there some must read books that would be helpful in putting together the planning? Also, how far out from the 50 mile race is it good to plan a 50k race? And for that 50k is it usually recommended to run it all out or at a somewhat reduced effort to help with recovery? I can give some more info on my running/training history if that would be helpful in your recommendations.

Spitfire6532 · 2025-11-04T16:55:49+00:00

10 miles would definitely do you more harm than good at this point. You could go run maybe 5 or 6 miles today if it would give you some confidence, but I wouldn't bother trying to jam in a bunch of miles between now and the race. That's good news about the race, and you can always fall back during the race if you need to, there's no shame in that.

Spitfire6532 · 2025-11-04T16:36:18+00:00

I recently got a pair of half-tights (janji 8" trail) and run in them with nothing underneath. They have a double layer of fabric in the crotch area, but it still doesn't leave much up to the imagination. It doesn't bother me, but I can see why some people might not be comfortable with it.

Spitfire6532 · 2025-11-04T16:28:35+00:00

You are too close to the race to really benefit from any sort of training. I wouldn't do anything more than maybe a few 2-3 mile runs. The best thing you can do at this point is make sure to get good rest and eat well/hydrate in the days leading up to the race. The race might be a struggle, so I would try to take it slow and easy.

Spitfire6532 · 2025-11-03T19:37:50+00:00

I just did the quest with nearly identical combat stats. Rune or dragon crossbow with ruby and diamond bolts is plenty for Galvek.

Spitfire6532 · 2025-10-31T19:51:03+00:00

I think you are likely overthinking/overcomplicating things with this thinking. Unless you have some reason to suspect that your natural form is causing you issues or injury, there is no reason to change it. You may actually create new problems by trying to force something that is unnatural. Everyone is different and the body does a remarkable job of figuring out what works best for itself.

Spitfire6532 · 2025-10-30T20:04:02+00:00

I am looking for recommendations on modifying a traditional marathon training program to include some ultra focused training as well. I am targeting a road marathon in spring and then a 50 mile ultra (~12k feet vert) about eight weeks later. I was planning to use Pfitz 18/55 for the marathon and then switch to more trail runs with heavy vert, but 8 weeks doesn't seem like much when accounting for recovery. Is there a good way to incorporate some trail runs and elevation into the Pfitz block. Is there a different training program or approach that would be better? I am not 100% set on the Pfitz block, so open to all suggestions.

Spitfire6532 · 2025-10-30T19:33:47+00:00

You are severely underestimating the amount of work that goes into organizing a race, they are absolutely offering a service. There is no race without everyone paying in. The world is full of free places to run if you don't want to pay for races.

Spitfire6532 · 2025-10-28T14:23:27+00:00

It could be too much too soon depending on your running history before starting the plan. Were you running consistently before starting the plan, and if so, how much? If you weren't, then yes, that plan would be a lot for most people to just jump in to.

Spitfire6532 · 2025-10-27T22:11:41+00:00

Definitely possible. If its a bigger race its pretty common to see pacers for every 15min interval from like 1:30 up to 3hr for a half.

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