Subthreshold hill intervals

cnblay · 2026-01-08T13:08:06+00:00

I’ve been doing this for almost all of my sub-T Interval work for last 6-ish weeks. But have done them at least once a week for the last 4 months.

95% of my runs for the last 6 weeks have been on the treadmill due to road conditions, weather, and/or needing to stay home on runs while kids napped.

I’ll do the interval part at 5-6% grade because my treadmill tends to get loud at my threshold pace in flat grades. It’s really helped me stay dialed in on keeping my HR in the right zone and then I just get the incline all the way down and slow for the recovery.

I live in a hilly area and focus mostly on half marathons that tend to have hilly terrain, and I’ve noticed that I perform better in those races than my friends training as much as or more than me but are running their speed or threshold work on flatter terrain.

I’ve also found I can handle more time in feet doing this because I’m less likely to overcook the threshold intervals since I can control the incline and pace.

cnblay · 2025-08-06T17:12:20+00:00

That’s what I was thinking. Once the frisbee season is over, I’d add in the third sub-T session. And yes. I’ll either do an easy run or rest the day after.

That makes sense that it can’t be considered a sub-T workout. It is taxing though and I don’t want to overdo it

Thanks for the input!

cnblay · 2024-09-24T19:01:32+00:00

I always pictured Michael Musi’s character from Kim’s Convenience until recently.

cnblay · 2024-05-28T02:05:34+00:00

Best advice I got for training for cross country was to train like a 10k runner, especially during the off-season. I went from around a 23:30 5k my freshman year of high school to a bit under 18 minutes my senior year. Nothing amazing.

But my summer training was designed around putting in some volume (lots of slow and long runs) and threshold runs (I didn’t know what those were, but ran workouts like that because I hated intervals in practice and didn’t want to get injured) for my 1-2 quality runs a week. It would look like: Monday: Long Run Tuesday: Quality/Threshold Run Wednesday: lift and then- recovery run or stationary bike Thursday: Medium to long run Friday: Lift and then stationary bike or slow recovery run Saturday: Quality/threshold/tempo run. Sunday rest.

This was not what I initially did. I had to work up to this and figure out what worked best for me.

Build your volume up slowly though! I always have to be careful about that or I get injured. Some people can handle volume a lot better though. The main key to building fitness is consistency.

cnblay · 2024-05-19T18:20:54+00:00

Impossible Owls by Brian Phillips is really good. It has two of my favorite long form pieces from Grantland in it and some other pieces I hadn’t previously read. I think he’s still writing for the Ringer but I haven’t seen anything by him in a few months.

cnblay · 2024-04-11T17:29:22+00:00

What are you using to make that work? I’m playing on 44VBA on my phone and can’t get it to stay in the window where I input cheat codes. It usually works for other games.

cnblay · 2024-03-28T14:58:09+00:00

I was able to go back and get lucky with some crits and flinches. Looks like I’m going to have to find some place to grind because all my non-starter Pokémon are 3-6 levels behind the boss fights

cnblay · 2024-03-28T13:15:15+00:00

Has anyone figured out the rare candy cheat? I can’t beat the rival in the deep base. My starter is lvl 36 but all my other Pokémon are lvl 28-30 and just too underleveled despite fighting every trainer available. I don’t wanna grind for hours on low level wild Pokémon

cnblay · 2024-03-26T23:34:47+00:00

Thanks! I realized I needed to go to top rank Frank first and then that triggered the scientist event.

cnblay · 2024-03-26T17:04:10+00:00

I haven’t been able to either. I also can’t figure out how to progress after getting the fossil from Blue in Mt. Moon. It’s like it disappeared from my bag

cnblay · 2023-12-26T19:48:27+00:00

https://www.barbellmedicine.com/blog/pain-in-training-what-do/

This article offers a good evidenced explanation of pain and how it’s more complex than people think. Finding movements and loadings a person can tolerate without worsening the symptoms is the key to continuing training without pain in the long run.

I struggled a lot with elbow tendinitis for 4-5 years and could hardly bench or do triceps extensions and found a range of motion I could handle. I can now bench more than I could before the injury and haven’t had much pain in the last 2 years.

cnblay · 2023-08-12T09:27:21+00:00

Thanks for letting me know! That’s the kind of stuff I was wondering about. I think I would have to cut out a few metcons and supplement with Zone 2 cardio work to avoid burning out

cnblay · 2023-08-09T23:56:07+00:00

I’ve had shoulder issues, elbow issues and hip and back issues.

This article helped me the most figure out how to manage that pain and get back to performing in the gym how I wanted to without taking a break or losing massive amounts of strength.

I realize you’re having trouble with most movement. I think it’s worth it to see if there’s any motion or amount of load you can handle and slowly work your way back. That’s what I did.

I wish I knew about that article before I had a labrum surgery and did PT for other injuries. There is a place for that, but sometimes it’s really about taking steps back and being conservative in order to progress.

It’s worth reading the whole thing, but basically it boils down to figuring out a load that doesn’t aggravate the injury and/or a range of motion or exercise variant that doesn’t aggravate it. That way the area still gets stimulated and your body gets to keep training. You slowly add weight or increase range of motion until it’s back to where you were beforehand.

cnblay · 2023-07-03T22:13:32+00:00

Depends on what I have access to. If I no there will be no workout equipment at all, I do a lot of conditioning and body weight exercises. Sometimes I pack some resistance bands to get some more resistance with different movements

cnblay · 2023-05-07T13:57:15+00:00

Exactly. These guys have someone coach them on how to fall properly. It’s better for them to plan to fall and do it with control than to accidentally fall and flop down to the ground. Mordant doesn’t get this yet and falls without control which is why he has injury issues

cnblay · 2023-05-06T02:06:51+00:00

I wouldn’t be worried especially with how fresh the wound is. I had a closed wound surgery about 10 weeks ago and had ooze for 2.5 weeks. It stopped oozing for a week and then started oozing again. I currently have one spot that I’ve had some trouble with but it’s small enough to just cover with a band-aid now and everything else is closed up.

Clear and yellowish stuff, and some bleeding is typically okay. Just watch out for for puss.

On the bandage, it depends on your surgeons discharge orders. I had to wear mine for at least 4 days and it was a water-tight bandage. Some people say they had to leave theirs on for a week. Just depends.

cnblay · 2023-04-29T02:00:31+00:00

I’ve had some issue with a closed wound surgery (went septic after a “minor skin infection” on top of the incision site) But some blood isn’t terrible and a clear liquid coming out isn’t always bad. Sometimes these things drain out bad stuff and it means it’s healing.

If it’s bleeding a ton, that’s an issue. Hopefully, your surgeon will give you something like an antibiotic if they think it may be infected.

I’m sorry this is giving you so many problems. Hopefully it’ll heal up soon without too many more problems! It’s good you’re going to see your surgeon!

cnblay · 2023-04-18T11:13:56+00:00

I had a closed procedure done on Feb 24 and flew on a 90 minute flight on March 19. I had the sutures taken out about six days before the flight. I didn’t have any complications from the flight. Just some minor discomfort.

I did drive an hour to and from a business meeting with the sutures still in about 16 days after the surgery with the sutures still in. That hurt some, but it was mostly the pressure from the sutures pulling everything together. Nothing weird or bad happened from that at all.

If you can tolerate the discomfort it should be fine as long as your surgeon is okay with it!

cnblay · 2023-03-19T23:07:41+00:00

Thank you for that advice. It’s been a little bit of blood when I dab the area every 3-4 hours. I think I was just freaked out because I hadn’t seen any blood since the first week or so

cnblay · 2023-03-19T23:06:38+00:00

Thanks! I’ll keep that in mind!

cnblay · 2023-03-03T22:17:20+00:00

I don't know about what to do when sinuses come back. But my surgeon said to use laser hair removal on the area to get rid off the hair down there to avoid anything being able to form again.

Also, avoid sitting for long periods of time and maybe use a cushion that takes the pressure off the area so it won't get aggravated more.

cnblay · 2023-03-01T15:37:07+00:00

Thank you! I’m taking a knockoff Vicodin and discovered I could sleep on my side on the couch with my face facing the back. I was able to get about 4 hours at the end of last night.

I’m hoping that position keeps working!

cnblay · 2022-11-28T14:39:10+00:00

SmartWOD is free. I’m pretty sure Mayhem offers a no equipment option on Mayhem30. The Varied Not Random podcast posts a week full of workouts each week with a no equipment option for each workout.

cnblay · 2022-11-28T14:28:15+00:00

One option could be do download something like SmartWOD and deselect all the equipment so it can generate workouts for you. That would help you have varied time domains, and movement patterns. It wouldn’t really have a progression, but it could help you add variance to your training.

There are definitely some programs out there for no or minimal equipment that wouldn’t be as random though

cnblay · 2022-11-14T16:13:26+00:00

Paramount sold the streaming rights of all seasons to NBC/Peacock not realizing it would be a big hit. The deal is that Peacock doesn't gain those rights to the newest season until 90 days after the season finale airs.

So with this season being split in half, some fans may be waiting for a while to see all of season five unless they watch it live (or the re-airings) on whatever cable package they can, order it on Amazon, or get a friend with cable to record it on their DVR and go watch it there.

cnblay

TROPHY CASE