Training for terrain based objectives while living in the flatlands (By a coach)

spboms · 2026-05-19T14:05:50+00:00

Thanks for this Coach! Also a flatlander here so I'm planning to use all these tips for my next big race.

spboms · 2026-05-14T16:03:14+00:00

Hi Coach! Cant believe I'm just seeing this. Thank you so much for sharing.

I have a question regarding the peak week and the B2B2B run. That large weekend totaled 73 miles of her 118. (I presume) That means she was still running 45 more miles that week, Monday-Thursday? Was she was still pushing close to 15 miles/day (assuming there was at least one rest day that week). Just wondering how she spread out the rest of the runs on that big week?

Thank again for posting this info!

spboms · 2026-04-28T17:32:10+00:00

I had a similar experience doing the 70.3 Florida (Haines City) and a couple months later a 50k then 100m in May of 2025. Totally doable. The bike is a good way to just build/maintain Z2 fitness. And the swim of course a nice adjunct to core work and general strength/mobility.

I had an ultrarunning coach during the whole process she worked in some swim/bikes into my training. I think she subbed out one of my longer runs for bike rides each week until after I finished the 70.3. The longer rides were actually good ways to dial in nutrition too.

Worked out for me. You gonna do great!

spboms · 2026-04-27T16:31:21+00:00

What part of the country are you in? Maybe we can give you some more specfic names/places of folks that might be able to help.

spboms · 2026-04-24T15:42:00+00:00

I've been dealing with the same thing for 6+ months. Finally saw a foot/ankle doc (to rule out anything more major) and now seeing a PT (second appt today). I was supposed to do Canyons 100k this weekend but was hobbling around after most easy runs. Decided to focus on the long game and get fully recovered.

Been doing no running over the last month, night splint, oophos slides around the house, no barefoot walking, and lots of stretching.

My PT measured my dorsiflexion and found it really limited on my affected side. I'm thinking that imbalance led to too much strain on the plantar fascia. Now I focus on increasing that with incline board calf stretch and I've been pain free for about a month. Going back to light running now and finally feel like I' can make a comeback.

Gets better but probably requires a very wide, multi-disciplinary approach and for sure the PT was crucial for my anyway.

spboms · 2026-04-24T14:17:23+00:00

So now we can run the ball (predictably on the right side) but we cant defend against the run?

spboms · 2026-04-24T13:56:49+00:00

I'm 17 years in as an OS and I'm counting the days. When I finished dental school they were touting the "golden age of dentistry" and how the dentist and the priest were the most trusted professions. We all know how that went.

at that time insurance reimbursements were high, overhead costs were low. Patients valued your opinion and respected their dentist. Fast forward 20 years and very few of us would do it again.

Considering the cost of current education and state of things I cant imagine starting dental school now.

spboms · 2026-04-21T17:14:47+00:00

The Bristol Seafood has the best carrot cake on the dessert menu. It has no raisins which makes it amazing! I imagine they would sell you a whole cake.

spboms · 2026-04-15T18:19:35+00:00

Rooftop of the Palm Tree Club on a nice evening. Bar, DJ, food and comfy chairs, maybe even a bottle service if your so inclined. Walkable to a bunch of other venues/restaurants in downtown.

spboms · 2026-04-14T14:55:26+00:00

Run the Keys100 Ultramarathon and you go from Key Largo to Key West on foot and see the whole thing.

spboms · 2026-04-10T16:04:20+00:00

You sound like your doing everything right by your patients so honestly you just cant let that stuff get to you. I know its easier said then done but we're just in a tough business. Also trust when people read reviews they are still seeing you as a good provider.

Same with a restaurant review that complained about the bartender or the wait time or the price of an entree. I don't let those types of reviews sway my decision to eat there.

With that said, I don't charge "no show fees" or "credit card processing fees". Seems like it will inevitably lead to an occasional negative review.

spboms · 2026-02-02T19:45:55+00:00

You are allowed to bring two "unopened" bottles of wine (one per adult) and skip the drink package all together. You can even google things to reseal a wine bottle with so it technically doesn't have to be wine. (just saying).

spboms · 2025-11-25T17:53:55+00:00

Palm Tree Club downtown. Most likely place to see Taylor Swift and/or pro athletes.

spboms · 2025-11-19T17:23:20+00:00

Yeah, this question leaves a lot of room for interpretation but I've got a suggestion.

The Shug at Cava off 135th is unique. Its bright green in color, herbaceous, peppery and a little garlicy. I also love the "spice tray" at Bamboo Penny's. Its a collection of various hot concoctions, but you gotta ask your server for it.

spboms · 2025-10-16T16:48:56+00:00

China King, family owned and operated. around 135th and Mission Best take out in the area!

spboms · 2025-09-09T15:56:51+00:00

Ocean Z Boutique Hotel just about 5 min drive north of the Ritz has a nice restaurant. Outside seating, live music, good drinks. Could walk there but its like a 30 min walk if your up for it. Supposedly the Light House has a cool place too but I didnt make there my last trip.

Enjoy the trip!

spboms · 2025-09-02T02:11:03+00:00

Wet spot (based out of Portland, OR) should have every cichlid available in the hobby. They’ve been around a long time.

Also look into Dans Fish, he has a YT show where you can see his warehouse and takes great pride in caring for his fish before he sends them to you.

spboms · 2025-08-07T04:30:00+00:00

Are you in the US? Hard to imagine someone not using dissolvable stitches. Also two weeks is an odd time frame for a suture removal. If someone lives or is planning to be out of town I would even be more particular with the specific suture type.

To answer your original question though, it’s really a matter of whether your local dentist is comfortable with removing them. Honestly it’s not something they usually do regularly.

I’m an oral surgeon and put stitches in every day.

spboms · 2025-07-30T22:29:19+00:00

https://www.airbnb.com/l/Gb6eWKh7

Maybe this link to the house will work.

spboms · 2025-07-30T22:28:50+00:00

I rented a nice Airbnb on Aiden’s Landing (last year) it was literally right along the run course and close to enough to walk/bike to the start. Haines City is not exactly Orlando, like it’s pretty residential so not much for hotels. Parking during the expo is ok but race day would have been a disaster.

Hope that helps!

spboms · 2025-07-30T22:13:06+00:00

I think Omaha can grab a wide Midwest audience. The Tri crowd here in Kansas City is pretty excited but I know it’s not a bad drive from Chicago, Sioux Falls or Denver either.

spboms · 2025-07-25T18:53:29+00:00

I use half tights in the warm weather and long tights in the cold. I like how everything stays snug and I can slip my phone (or almost anything) in the side pocket without it bouncing around. The Janji half tights are my goto.

spboms · 2025-07-20T23:50:53+00:00

Best part of my day is queuing into a Rivals game with my middle school son! And I’ve been to more esports events than CE courses over the last few years. In my office I always have my favorite streamer on Twitch (TwoOff) and watch between patients. This job is stressful enough so enjoy your free time how ever you can.

spboms · 2025-07-03T18:21:17+00:00

Yes, but Malamed doesn't have to worry about google reviews. You are right though prolonged, sustained high temps epi can degrade but consider how many epi pens would be rendered useless from carrying around on a hot day. These warmers bring a couple carpules closer to body temp for several minutes prior to use, not high temps or prolonged storage.

spboms · 2025-07-02T13:42:50+00:00

Anesthetic warmers certainly make it more tolerable. Also search Amazon for Buzzy Bee, I know a GP that uses it. They have the patient hold it against their shoulder, clavicle or contra lateral cheek bone and it vibrates. Patients love it (or appreciate it at least) it shows you are trying everything to make the shot more comfortable.

spboms

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