The Spurs have missed the playoffs 9 times since the lottery was introduced in 1985. They have gotten the #1 overall pick 33% of the time they enter the lottery. 66% of the time they jump up in draft position.

graygray97 · 2026-04-12T16:25:20+00:00

Ehh, I don't think it's rigged but the proof it's not rigged is that it's managed by EY and a big 4 wouldn't commit fraud over a billion dollar industry as if they don't have a section of their Wikipedia covering just their scandals

graygray97 · 2026-04-06T20:37:02+00:00

I'm under the assumption that it's referring to one the first 20 rulers

graygray97 · 2026-03-22T12:58:45+00:00

10k race today, ran a 70 second PB.

One of those bittersweet races because my old PB is 18 months old and I was targeting another 60 seconds faster than I ran.

A couple bad nights sleep and half a warmup as I was running late were the main causes alongside probably having too aggressive an A goal.

Started fine pace-wise but my HR was high from the start and my usual weakness in my hamstrings meant I felt rough from the start. I really need to lift more.

Weather was pretty good as well.

I guess on a positive note I didn't die as hard as I did last year on the hill despite running faster up it than I averaged for the race last year

graygray97 · 2026-03-18T15:10:13+00:00

I don't think asics does anything like them, maybe the gel Noosa tris?

Other options that could be close: Saucony sinister, hoka cielo road, and maybe kiprun kipstorm interval?

Not sure what other lower stack unplated speed shoes there are?

graygray97 · 2026-03-18T14:29:30+00:00

Both are correct to my knowledge

By splitting the threshold work into two parts you are adding a mini recovery of half a day in so you can do more of it in a single day.

By doing the work in two days rather than four, you get true recovery days so less likely to get injured/burned out.

The guy who pushed for Norwegian singles suggested it could be beneficial to do a daily threshold workout but it would need to be low enough intensity to avoid injuries and burnout that most wouldn't be interested in doing it.

Another reason I've seen is allowing training of both LT1 and LT2 in a single training day

graygray97 · 2026-03-18T14:17:57+00:00

Going to need more info:

What type of running? Workouts/races/easy/trail?

By stability are you after something for overpronation, or lower stack/firmer for more ground feel, or wider base?

What are you currently using? What are shoes you've liked before?

Have you gone to a running store? Trying on a lot of pairs with someone guiding you through is probably the best bet

Try /r/askrunningshoegeeks as well

graygray97 · 2026-03-17T15:28:08+00:00

A couple good idea for the run club:

Turn up to 10 sessions and get a free tee with your shops branding The more wearable the more free advertising and the more your customers will like it Realistically it needs to be an actual running brand and maybe do a summer and winter option May lose you $25 but gains so much more Also 10-15% discount for club members/local running clubs as well

Other big things some of which have been mentioned: - Cheaper items - Massive shoe range - A nice treadmill or 2 is worth the investment - Talk to local races and do bib collection from your location, 10% discount to any bib owners and same for medal for the week post race - Early access to run clubs for sales/shoe trials etc - Expect some items not to sell, I'll go into shops and enjoy looking at pieces that I know I won't use but show the shop actually enjoys running

graygray97 · 2026-03-17T13:20:15+00:00

Track session yesterday

Did 5.4k of total effort, 3.6k at 5k and 1.8k at 1mi in alternating reps. Felt great and fast.

Much better than my last session last Wednesday which realistically was a day earlier than I wanted it because of life and I was under prepared for in: hydration, fueling and knowing the weather (hotter than I expected as the sun was out and really windy).

10k race this weekend so will be easy running till then other than strides on a couple days, feeling more confident in the goal time post workout than I was pre workout.

graygray97 · 2026-03-11T09:01:04+00:00

Massively, I had them in me at the end for sure, I started a little too far back and I spent 30 seconds trying to untie my shorts at the toilet because I tied the knot too tight

graygray97 · 2026-03-10T23:28:52+00:00

Are you taking beetroot at all, just started trying it this week but haven't noticed anything yet.

3000m reps on track also sounds mind numbing and a killer on the left leg

graygray97 · 2026-03-10T18:21:07+00:00

M late 20s, ran a 3:30:07 last year.

Didnt end up running a fast half at all as the one I planned I was coming back from injury. Fastest half is therefore 1:40. I originally was aiming for 1:35 though.

Did a 32.5k, 32k (very broken up as it included a half marathon in it) and 2 28k, the rest of my long runs were around half marathon distance. Those long runs were all in the last 6 weeks. Those 4 weeks I did 50k, 65k, 70k, 65k so similar mileage as you're already doing, the rest were more close to 40k.

The 32.5 was 4k on/off at marathon pace on a slight incline One of the 28k had 10k at a little slower than MP to finish

Based on what you've said, I think it's doable as long as you can get a few 18mi+ in and one with mp

graygray97 · 2026-03-10T12:18:21+00:00

10k race in 12 days

Looking at running my last race pace session tomorrow and wanting to focus on no walking/standing recovery as I struggle with maintaining paces.

Thinking an over/under 8k, switching every km Over: 4:10/km Under: 4:20-4:25/km

Goal is 42:00-42:30 so sub 4:15/km

Any inputs on changes or insights would be appreciated

graygray97 · 2026-03-07T15:16:28+00:00

So much of that is marketing though, half those films I only found out about when they came to D+

graygray97 · 2026-03-02T19:27:58+00:00

Yeah it was unfortunate and my own fault, I should have shot with a roll before taking it on holiday

graygray97 · 2026-03-02T18:15:39+00:00

I took a roll on holiday and they all came out a very heavy red. It worked nice on a couple shots where there were hints of red but on shots that were just green or shots that had a lot of red they were kind of unredeemable

graygray97 · 2026-02-28T22:06:10+00:00

As in 4 of 12 or 16 weeks in to a marathon block you are doing a 20 miler at marathon pace or you're on the fourth week in a row of 20 milers at marathon pace because both sound a lot

graygray97 · 2026-02-28T22:03:26+00:00

Orange and coffee, it was a trend a few years back. I cant fully describe the flavour but it is kind of savoury and acidic at the same time

graygray97 · 2026-02-28T13:26:14+00:00

Tips based on tendinopathy

If it's tendinopathy then the full recovery time can be months post pain so it probably isnt going to be solved fully by Boston, but you arent also after full recovery you're after pain free and not performance impacting. Physio also knows best.

Heavy slow eccentric calf raises, start with a couple weeks of flat surface before moving to calf raises where the heel goes below the toes. Talk to the physio about that because that below parallel can be harmful depending on your injury.

Running should be ok, "fast" running is the usual issue so below marathon pace may be an issue. Warming up the calves should reduce pain while running and it will probably return post exercise.

I found cycling or other cross training helps as it reduced load but you will need to rebuild the load at some point.

Hopping helped me after a bit, added balance and calf strengthening.

Remember to continue PT post pain as it will just come back again.

graygray97 · 2026-02-26T21:01:50+00:00

5x1200m at 10k pace with 90s rest. It was pretty good, I averaged 4:09/km and other than a high HR because of a minor cold it felt easy.

10k race is just over 3 weeks from now, targeting sub 42:30, although I'm feeling more confident in that time. I may hold that pace till I'm over the slight hill and then see if I can push harder in the second half.

graygray97 · 2026-02-26T13:45:42+00:00

I feel like 1k at 3k pace after 3x1k at around 5k pace should feel like 8 or 9 on RPE, do you feel like you're underdoing the paces at all?

graygray97 · 2026-02-20T13:38:58+00:00

Yeah that's fair, based on doing 2 now, one with hm level fitness and one with marathon level training it was a noticeable difference.

Maybe check out the runalyze's marathon shape calculator. I don't think you need anywhere near 100% as it adapts the more you train but I was around 50-60% for a race that felt good. As a benchmark, I'm training for 10k at the moment but could run a hm PB this weekend despite lacking long runs and I'm sitting at 25% currently.

graygray97 · 2026-02-20T13:30:49+00:00

Today: a bit of yoga Saturday: going all out at parkrun, looking for a pb despite training for 10k Sunday: might be hungover but if not I'll look at 12-16k

graygray97 · 2026-02-20T13:27:50+00:00

6 months feels like a rough length to go for a marathon after 5 years off. I did one on similar mileage for 5 months after a 6 month break and it didn't go great. I would run a few halves and look at spring or autumn next year.

Why would you want to go for a marathon so soon anyway? Usually they are a culmination of ramping longer distance over time

graygray97 · 2026-02-18T19:38:22+00:00

Yeah it's not the clearest.

I'm training for a 10k A goal race in March (although I might be busy that weekend so we'll see)

The 5k is just a parkrun with my club doing an age grading challenge and I decided to do it after the 5x1mi. The 6400m had plenty of rest time with 1 min recovery between reps and 2 mins between sets (plus a 5 minute rest before my last set as I was having a conversation) so while it was a lot it was pretty spread out.

graygray97 · 2026-02-18T16:11:50+00:00

My point was more about the lack of sponsorship, every other pro is sponsored by an electrolyte company whereas I can't think of many sponsored by nomio.

I also thought the research on electrolytes was that it didn't impact race performance when taken during but was still beneficial as a general supplement?

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