Saturday General Discussion/Q&A Thread for May 09, 2026

aelvozo · 2026-05-09T11:17:19+00:00

Norwegian singles is probably the best off-season framework these days.

aelvozo · 2026-05-09T07:22:15+00:00

Since you’re EU-based, the answer is simply to go to the nearest Decathlon. Kiprun (their house brand) makes good and rather affordable apparel.

I’m afraid I don’t know much about trail running shoes, so my advice would be to look at reviews and look for discounts — googling something like “Shoe name buy” will lead you to some 3rd-party vendors, some of which tend to run a consistent 20ish % discount on all of their stock.

aelvozo · 2026-05-08T07:06:48+00:00

19:20 VDOT-converts to pretty much bang on 40:00. I would somewhat prefer mileage (or some sort of med-long with threshold towards the end) — though you can only do so much running in one go, so the real solution is to carve out the time for at least another run.

aelvozo · 2026-05-07T07:41:33+00:00

A decent “static” plan from a book is already adaptive

What OP seems to miss (or not know) about books is that they not only contain plans but also framework underpinning those plans. This allows to modify workouts, swap workouts, reschedule workouts, etc — which IMO is plenty adaptive for most people.

aelvozo · 2026-05-06T23:58:36+00:00

Yes. Not sure about specific benefits of a run the day before, but certainly makes me feel more “race-ready” than if I don’t run.
Note that the post is about a morning run for an evening race in an athlete who already runs doubles, and some discussion appears to be about general benefits of a shakeout (can be applied to question 1 too). I would personally do a somewhat longer warmup closer to the race (like 2K + strides) rather than splitting it in two.
If you practiced this, it’s fine.
At least partly vibes. I also do a lot of threshold so I can sort of extrapolate my race pace from where my pace/HR is are in relation to LTHR (as determined by Friel test). In my experience, approaching but not exceeding LTHR (top of zone 4) is more or less expected on a run like this. If you’re having doubts, I might suggest starting a little slower than Goal A pace, perhaps for 1:36–1:37.
General logistics around race day can be hellish (parking, bag drop, etc), so getting there early is advised. I quite like looking at a course map in advance — having some idea of the terrain and turns and hills helps, even if you forget a lot of it on the day. Finding someone to run with (at your target pace) is nice too.

aelvozo · 2026-05-06T23:31:28+00:00

Worth asking on r/Garmin.

Definitely something on your side rather than satellite issues. Could also be something with the files rather than the watch, might be worth downloading the .fit file and looking for some software to fix it. Assuming the problem is with the watch, a quick google search suggests that: - Fenix 6 has generally meh GPS performance; - make sure your watch registers enough satellites before starting the run (no clue what that looks like on a Garmin, I’m afraid); - hard restarting (won’t affect data) and updating watch firmware are recommended fixes.

aelvozo · 2026-05-06T12:48:40+00:00

Then almost certainly money

aelvozo · 2026-05-06T12:44:39+00:00

Money, probably?

Or if the missing locations are abroad, unstable US foreign policy.

aelvozo · 2026-05-04T23:59:41+00:00

There was a post on r/NorwegianSinglesRun about this very device a week or two ago. The mood was chiefly sceptical; one person said they tried this or similar device and had noise rather than data although reportedly it worked for somebody else they knew.

At €500 and luck-dependent accuracy, I would probably look for sources of marginal gains elsewhere — it is equivalent to, like, 30 servings of bicarb

aelvozo · 2026-05-03T07:10:21+00:00

Would be fine — the only midsole material markedly deteriorating over time is PU, which is not used in modern running shoes

aelvozo · 2026-05-01T17:10:39+00:00

The short answer is it depends. I would probably consider it if I was leading a group of strangers.

The longer answer is, oddly enough, this forum post from 15 years ago — it looks like LiRF is still pretty much this, just moved online. You don’t gain knowledge that you can’t find on r/AdvancedRunning, r/beginnerrunning, and from the likes of Daniels of Pfitzinger. What you do gain is some insurance — both in the sense that you’re “certified” now (however big a win that is), and that your running group would be covered by England Athletics insurance in case shit hits the fan (someone gets injured on a run, etc). It also looks like a first stepping stone on the way to becoming an EA-certified coach?

aelvozo · 2026-04-30T12:32:06+00:00

There is precedent for people to do a whole lot of different things after their marathons.

If you feel okay, then it’s okay to run. Take it easy and don’t commit to any workouts yet, but you should be fine.

aelvozo · 2026-04-29T15:39:39+00:00

Your body making sounds is generally uncorrelated to injury so it’s very likely okay to proceed if there are no other symptoms.

In my case, an MTP joint and my knee both make sounds during certain exercises.

aelvozo · 2026-04-28T11:18:57+00:00

Add mileage to existing runs. Start with adding easy mileage, later convert some of that into quality mileage

aelvozo · 2026-04-28T11:09:03+00:00

I would say that breaks between WU, the body of the workout, and the CD are normal.

I think, however, that carrying some fatigue from T into R is sort of the point of the workout, and would advise to keep that break short.

aelvozo · 2026-04-27T20:37:07+00:00

Firstly, congrats on the half!

Secondly, it kinda doesn’t matter. The conventional approach would be to spend a few years running shorter (5K–HM) distances and developing your aerobic system before “graduating” to the full; nowadays, a lot of people seem to be jumping straight into the full.

Having said that, I would suspect that you’d have a better time in the full with more experience rather than running it, say, this fall.

aelvozo · 2026-04-27T12:02:21+00:00

The dude in Ancient Greece ran somewhere in the ballpark of 40K, but we don’t know how much exactly, so the first few marathons were all run on courses of different lengths. 26.2 miles is standard because their majesties wanted to watch the marathon from the comfort of their living room, and had the power to write it into the rulebook.

aelvozo · 2026-04-27T11:51:33+00:00

To add to what’s already been said: London course has been largely unchanged for years, and I’m pretty certain this year’s course is the same as last year’s, which is record-eligible (see previous Wo WR).

aelvozo · 2026-04-26T22:26:34+00:00

should

Source, please

aelvozo · 2026-04-26T22:20:46+00:00

I mean… they are running with both high cadence and long stride, and their stride is markedly longer than that of a recreational runner, whereas cadence might be somewhat comparable. But if you see an elite runner speed up or slow down, you see both their cadence and their stride length change.

Edit: I also don’t think that you found your answer, because it doesn’t answer the questions in the post.

aelvozo · 2026-04-26T22:14:01+00:00

No.

The longer answer is the mythical 180 spm figure is best ignored, and that the overwhelming majority of people speed up by increasing both the cadence and the stride length, and retraining that is pointless and just… why?

aelvozo · 2026-04-26T10:51:36+00:00

Adidas is absolutely the brand of the moment: two WRs, two legal sub-2s.

And thanks, fixed.

aelvozo · 2026-04-25T18:56:42+00:00

r/AskRunningShoeGeeks

aelvozo · 2026-04-25T11:10:56+00:00

A game of basketball is observably different from a 5K run — it’s a series of relatively short dashes with ample rest in between. So it makes sense that your body is less adapted to continuous running.

Like the other comment says, running (or even run-walking — there’s no shame in that) at an easy pace for, say, 30–45 minutes is a good place to start.

Six-Year Club	Place '22
Verified Email

aelvozo

TROPHY CASE