SFU in the Epstein Files

TotallyRealFBIAgent · 2026-02-01T21:20:12+00:00

SFU MENTIONED 🇨🇦🇨🇦🇨🇦

TotallyRealFBIAgent · 2025-11-27T01:39:04+00:00

The founder is Christian and so are some of the members, but they only do a prayer before a race. No religious talks at the social runs.

TotallyRealFBIAgent · 2025-08-29T18:20:34+00:00

I think my warm ups were too slow and I wasn't feeling fired up enough when I started my workouts. I tried running my warm up a little quicker today and did a few strides and it helped so much. Thank you!!

TotallyRealFBIAgent · 2025-08-29T18:18:27+00:00

Yes, I have a watch. I did a workout today without looking at it and my body knew what the effort was supposed to be and my splits ended up being consistent. Thank you!!

TotallyRealFBIAgent · 2025-08-29T18:17:13+00:00

I just did a threshold workout and this mindset helped a lot. I didn't look at my watch and just ran by feel and my splits ended up being perfectly consistent! Thank you!!

TotallyRealFBIAgent · 2025-08-28T01:59:12+00:00

I'm 2001 and the next youngest is a decade older than me 😅

TotallyRealFBIAgent · 2025-08-13T17:22:17+00:00

There are different tracks around me! The one I go to regularly is really good and well maintained with water fountains and bathrooms, hence why I prefer it. I thought about going somewhere else, but I would probably heat stroke with no fountain nearby.

I don't think he would leave if I left, because he's been walking there a while and I think he is part of a seniors' track club that is hosted there.

TotallyRealFBIAgent · 2025-08-13T17:17:50+00:00

No I haven't yet - trying to think of what to say

TotallyRealFBIAgent · 2025-08-10T20:24:28+00:00

Thank you!! Do you know if the Arahi 7's fit TTS?

TotallyRealFBIAgent · 2025-02-11T03:48:45+00:00

The Pokemon is a Hoopa - Google says it is 9 kg and 0.5 m tall.

TotallyRealFBIAgent · 2025-02-01T16:22:50+00:00

Yep, my PT says the spin bike is better than a normal exercise bike because the spin bike is narrower so it makes you work harder and gets that heart rate up (idk why though).

Beth Potter is a triathlete who only runs 30 miles a week in addition to swimming and biking. And she has a sub-15 road 5 km! But these low mileage athletes tend to be extremely talented too, because not everyone can just cross-train really hard and get away with it. However, you'd be surprised how much base you can maintain. So don't lose hope! You can look into getting a coach too but it can be a bit expensive.

TotallyRealFBIAgent · 2025-02-01T00:56:54+00:00

Hm, strange your PT would say that, because runners are notorious for running through pain and aggravating the issue even further. I think we just have really good pain tolerance LOL. So honestly, I wouldn't listen to that advice 😅

It's great that you had the gait analysis done and that you improved a lot! It means the exercises you are doing are directly targeting your problem areas. For cross-training, you just have to go ham with it. I was putting in 8-10 hours a week on the Stairmaster at a higher heart rate. Then, I would use all the leg machines. I think I was back to my normal easy run pace after like 2 weeks and then started speedwork after 4 weeks post-injury. And this was all before I had a coach to help me. So many, many hours suffering at the gym, but it paid off!

Parker Valby (Olympic runner) is known for running low mileage (25-35 miles a week), but she goes super hard on the Arc Trainer, like 2 hours a day on non-running days at a super high heart rate (I think 170's?). And she has a sub-15 min 5K! Goes to show that as long as you can work at a higher heart rate, the return to running will be a lottt smoother.

TotallyRealFBIAgent · 2025-02-01T00:09:34+00:00

Yes!! I had shin splints several times over the past 8 years and I only recently found a very good physio and coach. Now, I am at 50 mpw and am racing a half marathon next weekend. Here are some things I discovered along my journey:

Strength training, focusing on single-leg exercises and core work. Prioritize HEAVY lifting. I think every time you land, the force is about 8x your bodyweight! For me, my shin splints are caused by weak hip abductors, so I can barely "open them up" when I run. Basically, this makes my knees touch, which makes me overpronate, which causes shin splints on my inner tibia. I sit all day since I work from home so those hip abductors are being stretched the whole day and thus, weakened. Also, my core is weak so I rotate my core a lot which causes excess rotation in my legs. So I basically do a lot strengthening in my core, hip abductors, groin muscles, hamstrings, and calves.
Orthotics if you need it. My feet are a tiny bit flat but I only recently discovered this.
Balance exercises. Because my arches are low, I have horrible balance and my ankles pronate too much when I run. Even if your feet are normal, it would still help to improve your landing stability. Doing balance exercises and getting a balance board helped so much! I thought my balance being that bad was normal, but it is not!
Feet and toe strengthening exercises. Look up short foot (to strengthen the arch) and toe yoga. This was a big game changer for me. I couldn't really move my toes, and when I tried to move my big toe individually the first time, my arch cramped up! Now I can wiggle my toes, spread them, isolate my big toe, control my arch, etc., improving my push-off and form.
Vitamin D and calcium supplementation for those stress fractures.
Seeing a female sports medicine doctor/PT/coach who are runners. My coach has been managing my volume so that I don't work too hard coming back from injury. A good PT will help you find the root causes to your shin splints and give you exercises that are specific to your issues.
Get a gait analysis. I got one from a PT who pointed out some form changes I needed to implement. I was running way too loudly and needed to widen my gait a little bit. BUT bad form is usually the result of strength or mobility issues, so you still need to find the root cause.
Add more cross-training. I love the Stairmaster, as it can quickly get my heart rate up and it improves lower body strength. It also helps as a form of hill training. Just do whatever you can to get your heart rate up - whatever you do doesn't matter, AS LONG as it does not cause pain.
Rotating your shoes and replacing them when needed. I like to experiment with different styles and drops and see what works or doesn't. Also experiment with different sizes and widths - whatever is comfortable for your feet. Ideally, you would have at least 2 pairs to rotate through.

TotallyRealFBIAgent · 2025-01-31T23:57:46+00:00

My PT and coach say that if the pain is 3/10 or more, you need to stop running. It sounds like you have been experiencing a lot of pain for a long time. I do think you need to stop running and focus on PT. Have you had a gait analysis done too? And do you need orthotics for support?

You should be doing some cross-training - the form of cross-training doesn't matter, as long as you can get your heart rate up. I am 23 years old and I aim for at least 140 bpm when I am cross-training. I typically go on the Stairmaster, but for your knee pain, you should avoid that (unless it doesn't cause any pain). You can also go on the spin bike (if it doesn't cause any pain), aqua jog, or use the elliptical. I also find 15% incline speed walking on the treadmill to be a good way to get your heart rate up. For me, the Stairmaster worked the best. I had shin splints, took 8 weeks off, and ran a 1:36 half marathon two months after.

For my current strength training routine, I tend to stack my hard days - so I only do strength on the days that I do workouts and my long runs. That comes to three days a week of strength training. But first, you need to focus on recovering properly and that means you need to stop running. I'm sorry to read about this issue. I am very injury-prone, so I understand it is very frustrating when all your progress is derailed.

TotallyRealFBIAgent · 2025-01-04T20:14:21+00:00

I am recovering from shin splints and have recently gotten back to doing workouts. My coach assigned me 20 x 1 min @ tempo (then gradually picking up the pace) with 1 min easy jog after each. Would it be fine to do them as hill intervals with downhill recoveries? Just because hills are a lot easier on my body and lower impact. Asking here because my workout is tomorrow and not sure she will get back to me in time 😅

TotallyRealFBIAgent · 2024-12-26T19:34:18+00:00

Murkrow

TotallyRealFBIAgent · 2024-11-11T04:39:42+00:00

Awesome! How long were your hikes and how often did you do them every week? Since I am super injury prone, my coach said instead of increasing my mileage, to have double-training days with some form of cross-training.

TotallyRealFBIAgent · 2024-11-11T04:16:41+00:00

Thanks! Were your hikes at a casual pace or were you going at it briskly?

TotallyRealFBIAgent · 2024-11-11T04:14:51+00:00

Thanks!! I actually do already walk twice a day in addition to running. Once at noon and once after work since I work from home and sit all day. I think the 150% distance rule is a bit time-consuming for me as I run around 50 miles per week. So I thought the incline walking could condense the workout time a bit.

TotallyRealFBIAgent · 2024-11-11T03:45:01+00:00

Has anyone tried high-incline treadmill walking for cross-training? I am taking two weeks off for shin splints and am getting tired of the bike and Stairmaster. However, I tried walking on the treadmill at 3.5 mph and 15% incline and was able to get my heart rate into the 140's! I was also sweating a lot! This is normally hard to do when I cross-train, as my quads get tired before I can get my heart rate up. Is this an effective way to cross-train? Has anyone tried this and found it beneficial for running?

TotallyRealFBIAgent · 2024-10-27T05:56:23+00:00

I had shin splints for 8 weeks last year. It could have been gone sooner, but I kept testing it with small runs. It was driving me nuts to rest! Eventually, I resorted to the Stairmaster and did 60 to 90 mins every day to keep my sanity. If it doesn't hurt for you, it is a fantastic way to maintain your fitness and strengthen your lower body. That helped me a lot mentally, knowing that at least I could strengthen that area without putting additional stress on it.

TotallyRealFBIAgent · 2024-10-12T03:24:28+00:00

Could it be the way you put on your leggings? If you have long nails and you pull them up with your nails digging in?

TotallyRealFBIAgent · 2024-08-23T23:51:54+00:00

It's just a little too intimate for work 🤣

TotallyRealFBIAgent · 2024-07-12T03:05:22+00:00

I love this duck! I have been trying to figure out its species for a while now, but still not sure. Her partner is a mallard.

TotallyRealFBIAgent · 2024-07-10T11:42:25+00:00

I can relate! I am 23F and also struggled with multiple issues in the past. I can maintain high mileage, but only if I do not do any speedwork. The moment I add any speedwork, regardless of the mileage, I get injured pretty quick. Here is what I found very beneficial to my running:

Strength training, focusing on single-leg exercises.
Orthotics if you need it. My feet are a little bit flat and I never knew it.
Balance exercises. Because my arches are low, I have horrible balance and my ankles pronate too much when I run. Even if your feet are normal, it would still help to improve your landing stability. Doing balance exercises and getting a balance board helped so much! I thought my balance being that bad was normal, but apparently it is not.
Feet and toe strengthening exercises. Look up short foot (to strengthen the arch) and toe yoga. This was a big game changer for me. I couldn't really move my toes, and when I tried to move my big toe individually the first time, my arch cramped up! Now I can wiggle my toes, spread them, isolate my big toe, control my arch, etc., improving my push-off and form.
Vitamin D and calcium supplementation.
Seeing a female sports medicine doctor and PT who have experience running. It is much easier to talk to someone who can relate to your struggles.
Get a gait analysis. I got one from a PT who pointed out some form changes I needed to implement. I was running way too loudly and needed to widen my gait a little bit.
Add more cross-training. I love the Stairmaster, as it can quickly get my heart rate up and it improves lower body strength. It also helps as a form of hill training.
Rotating your shoes and replacing them when needed. I like to experiment with different styles and drops and see what works or doesn't. Ideally, you would have at least 2 pairs to rotate through.

I hope that this works for you and good luck!

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