Super Moronic Monday - Your Weekly Tuesday Stupid Questions Thread

In August of 2022, I started running so that I would have a way to wear out my dog. "I'll start running a couple miles with him a few times a week, that should tire him out enough that he'll chill on the couch for a while after and let me get some work done from home."

A year after that, I ran my first marathon.

A week ago, I ran my first ultra (a 50k). Now I have goals of eventually finishing a 100-miler.

It never ends. You're hooked now. You have my congratulations/condolences.

For many of us it becomes about getting faster rather than going farther.

Russ Cook ran Africa(then ran London Marathon a few days later). I think that's the current finish line if there ever was one.

But ask Russ Cook. He might tell you it's the new baseline for the next thing he's cooking up.

I’ve not yet to find the end, im guessing it happens for some when they get bored or have gotten through all the firsts and straightforward gains or find the next shiny new sport, but for some of us it’s the song that never ends, it goes on and on my friend!

I love the way you’ve phrased it- no finish lines, just new baselines.

I’ve discovered that the longer the run, the more fun I have. I also know that there’s going to be a limit to that eventually. When I find it, I will be able to decide which distances I enjoy the most, and what circumstances make them fun. So far I know I’m highly motivated by being able to see beautiful parts of the world. Since there are a lot of them, most of my goals revolve around “I’d like to be able to cover this distance comfortably so that I can go on this adventure.”

Deffo a wimp. I hate running when it's too cold/windy/wet. Heaven forbid if it's all three. I really don't know what I'll do when winter comes again later this year. Having said that it's nearly May and the weather is still shit, but just about OK for a run!

Type "Russ Cook" into youtube, theres a good example of the answer being no

I was thinking about this today after achieving a goal of mine of breaking 21 in the 5k. I ran on a pretty flat course so really the only way to get faster is to run more on the weekdays and get increasingly faster with more effort, idk how sustainable that is but it seems pretty daunting. Instead of trying to beat the same PR over and over I have settled to my next goal being dropping my mile time a little bit further. Then i'll probably go to training for a faster half marathon and by then I'll probably go for a faster 5k time again. Rinse and repeat until I die or my joints give out I guess

My peak biking fitness was in 2004/2005. I'm 20 years older and less willing to spend time training and I'm never going to be that fast or that strong again.

And that's okay. That's not why I ride or run. I ride or run because I'm an athlete and that's what athletes do...

Yes

Not specifically, but I will now!

No but the closest I've come is these cops writing up abandoned cracked open safes someone left on my local trail. 

They didn't bother to clean up the litter and the safes are still there.

No fancy plan needed imo. Just run more. Aim for a 10-12 week block of running before your next 5k. Focus on stacking mileage. Could add in some faster runs 1-2x a week. And make sure you have a long run 7-10mi maybe. Hal Higdon has some great easy to follow 5k plans that could be helpful. Nothing fancy tho.

You don’t need a fancy plan but I would recommend having a plan. Last year I ran about 1000km worth of pretty aimless 5ks, 10ks and a few half marathons without ever often getting below a 30 minute 5k. My PB was 27:58

In January I registered for a marathon (it’s in 4 weeks!) and followed a plan which included some speed work and intervals. 2 weeks ago I hit my 5k PB of 24:10. I’m in awe of how my body has responded to a good but simple plan.

You will absolutely hit your goal without a plan eventually, but you might surprise yourself with how fast you do it with a plan.

Hell yea, nice work! I'd suggest just keep on keeping on. If you're looking to really increase your time a lot, run a few 5k's per week with some rest days and/or days you just run 1 or 2 miles. Eventually push yourself to throw in a couple 4 or 5 mile runs some weeks. But I think that's awesome work for a new-ish runner!

This early, I think just pushing harder works! How did you feel after the first?

I ran my first almost a month ago at similar speed and hit 24:50ish on Tuesday. I still feel have some room to push mentally a little harder before I think any training plans will be necessary.

They are probably quiet quitting on you. Need to revitalize them with a spa day I think

Have you considered shouting at them? That always* works for me.

*20% of the time

Ice cream has protein right?

Do you do regular deload weeks? 1 week in every 4 or 5 weeks should have a significantly lower training volume (slower paces, shorter distances, maybe even fewer runs). The week after a deload week should feel amazing, particularly for your legs.

Don’t try to train zone 2 cardio.

Heart rate training is not useful until you’ve been running consistently for several months at least. Zone 2 in a 5-zone model is “easy.” You just got into running. It isn’t going to be easy yet because you’re developing all the muscle and cardiovascular adaptations that will make it easy later.

Anyone recommended couch to 5k to you yet? If you’re looking for a structured way to build up to consistent running that’s a great program.

Second the other reply here

Definitely do Run-Walks, which should be on a couch to 5k plan. should start with only a few minutes of continuous running at a time, sometimes even a minute before dropping into a walk. To start with keep the walk steady, normal walking pace, however down the line if your feeling better and more confident, increase the pace of the walk.

Definitely keep the jog at that slow pace you mentioned, don't worry about increasing pace, the aim shouldn't be getting faster but trying to keep the pace for longer periods of time, even if you it's starting to feel easier down the line(usually the case in a couch to 5k plan), and tbh you'll most likely get faster naturally over time anyway(and your aerobic system will adapt don't worry!).

I actually also also recommend doing some basic strength, flexibility and mobility exercises, even just for 10 minutes if you can, just because it reduces risk of injury, not necessarily gym stuff though, basic stuff you'd see in physio sessions will do(if possible any physio exercises aimed at runners).

But the key, and if you are going take away anything then this should be it, is consistency. Even if it isn't on the same day of the week, as long as your doing your goal for each week then you'll see results.

gl!

Hey, I've started and stopped running a few times, and usually got to the stage where I could run 5km, but not enjoyably.

I joined a running beginner course a few months ago, and this one had a much slower build up than the last one I did and has been with a lot of emphasis on not overtraining.

We talk during our training, and I'm not exhausted afterwards, but my progress is still better than previous times. The group is also more social because of the chatting, and Im enjoying it 100x as much as previous attempts, which leads to me not skipping classes.

When you go for a run don't give 100%, when your tired you slouch and injury yourself, especially when your carrying extra weight.

If you can only do walks, do walks, and slowly build up.

Work on your hip flexor flexibility so you can land with your foot underneath you rather than in front of you.

Yes I’ve seen a several close calls with strong winds pulling tree branches down within centimeters of people, including a gust that toppled a tree in a forest just a few feet from me and my dog, so in strong winds I feel comfortable to stay in.

You’re a wimp. But I am too. I have a treadmill though so that would be a treadmill day for me.

I will not run if the winds are so strong that I might get hit by falling tree branches.

I'll adjust my route especially if it hasn't been windy in a while or we just had a big storm so I don't get domed by a tree limb. But no I've never said fuck this wind I'm staying home completely

Would probably skip the outside run for major wind and stick to a treadmill. I have a cheap planet fitness membership for this purpose haha

At some point it becomes a real safety issue. Getting smacked by flying debris isn't fun.

You’re a wimp. But I am too. I have a treadmill though so that would be a treadmill day for me.

I will do just about anything to avoid the wind once it gets beyond 20. 30G50 is absolutely insane and kinda erases the specific training goal of just about any run. I'm with you on that one.

Wimp reporting for duty!

It's treadmill day for me if I see 15+ in the forecast.

Wind I don't usually mind (it's great if it's at your back!) but I am a temperature wimp.

I will reschedule runs so that my quality sessions are on the less windy option, but unless it’s a safety concern, I put moisturizer on my face and go out and do it.

Notably, I hate, do atrocious things on, and do not have access to a treadmill.

I'll train whenever whatever the weather, but that's mainly because;

A, the clubs I trained with very rarely cancelled due to weather, even races(my god this cross country I did one time, I literally had run up multiple hills against really strong winds, never felt so powerless before lol) although there have been times on the track where they wouldn't alone anyone to run unless they had spikes.

B, I know my friends and competitors from around my local area and around the country keep training even when there are storms, although I will avoid certain areas due to various conditions, like no running out on the moors if it's foggy, no trails or grass running if it's super wet and muddy(especially if I don't have trail shoes or XC Spikes) etc. Although where I'm from the worse we get is extreme flooding, I, for example, wouldn't run during a tornado or hurricane ofc lol, Sandstorms can be something to think about if your in an area that has those.

Absolutely, especially if it's windy AND cold. I'll say fuck it I'll rearrange my schedule so this can be my rest day.

I’ve ran in wind because I’m stubborn and apparently Toronto weather is 90% wind but I’ve also noped out because there is a thing as too windy. Depends on my mood. Sometimes I just want to run, not constantly have to run against the wind, getting nowhere.

Because as ultra runners we are really just overgrown toddlers, in a way everyone is.

Have you considered that you might have picked up some minor virus on your trip? I wouldn't expect you to de-acclimate so much so fast, but what you're describing would be consistent with a super minor respiratory bug. In any case, probably you'll be back to normal in a week or so! (And if not, you should definitely chat with a GP.)

I would start doing upper body strength training.

Try Jeff Galloway's arm running dumb-bell drill.

If you actually are still able to get it in with all that going on then you’re a genius, or at least good at time management….

Hot bath and ginger tea followed by hibernation for 12 hrs

This may or may not be a good idea but Zicam nasal swabs. I have no proof that they actually work but I got sick 5 times last year around this time and only once this year. It could just be placebo but who knows

I would try to avoid making any predictions at all for your first marathon, what I recommend (as well as what I did/do personally) is on race day set your watch to just show time of day and just let your body do what feels right. I think a lot of us suffer from over or under confidence which can lead to leaving time on the table or burning out too quickly if you go for a set goal.

Like you said, I reckon a calorie deficit may inhibit recovery (especially as it can impact sleep). Try to maintain your weight whilst you're recovering but if you gain a bit that is to be expected so don't worry about it. Instead, consider definitely do some physio for your back so you come back stronger. And where/when able, do other forms of cardio such as stationary bike, elliptical, whatever your back can tolerate (or ideally whatever a physiotherapist suggests).

Can you do some yoga or strength exercises sitting in a chair?

I would do at least maintenance! You can always lose the couple of pounds when you get back to running

I would go with slow walking

Not difficult but expect to start roughly from square one, I'm afraid. Just build your volume (pace/distance) very slowly

I tend to have this issue with various muscles. Usually tempos feel great and slow runs ache more. Could be your shoes, form, overall feeling etc. but yea, I do think it has a lot to do with form. If you have a Garmin or some running watch you can compare your stats ie stride length, vertical ratio, ground contact time, and see what’s different.

Your body produces heat while you run. When you stop running you stop producing heat and your body temp drops. That’s why you see runners wrapped in those silver sheets at the end of a marathon. It helps you retain heat while your body cools.

Do you change clothes/shirt when you get home ?

Not too bad. You'll probably be where you were 4 weeks into the last set of 8 weeks. Maybe not so bad if you're young, but at 45 I find detraining to be about a 1:1 over time.

It's more likely to be mentally/emotionally challenging. Just get started light, get and stay consistent on a program or schedule. Resuming isn't the hardest part, it's getting to run 2,3,4,5 and 6 that's hardest. Once it's habit though, it gets much easier to maintain.

I use beta blockers for a cardiac issue. Metoprolol in my case. I burn through it in about 3-4 hours. My liver is an overachiever.

This is a great conversation to have with your doctor to see if a different medication or dosage could help you manage your anxiety AND continue enjoying sports.

Stopped taking prescribed propranolol due to the impact it had on my training.

I was on propranolol for years. Only when I went off of it did I realize how much it affected me.

It was very difficult to get my heart rate up very high (couldn't hit 140+) and apparently it caused weight gain...

I've been off of it now for 1.5 years and I would never go back.

How recently did you do that 27:38?  My PB was 27:27 and I broke it this weekend (26:46). It took me about 3 weeks, and most of it was just persuading myself I could run that fast for that long. Twice a week I did 5k sessions where I did increasing lengths at race pace, and decreasing rests in between. So the first one was 10x500m @ 5:20, then 7x800m, 5x1000m etc.

Then you just need a race plan and to stick to it. I went off a bit fast so crashed and burned in the final km (but still just about managed it) 

Sure is. With just do proper prep until then, training, eat right, sleep good before. At that point it will come down to how mentally tough you are to force your body to run as fast as you want for those 5km

Bruise? That’s no good. Was there something in your shoe?

Elevate your legs to reduce swelling. Maybe find yourself some different running shoes.

Amputation is the only way to go. I’m sorry.

Depends on your goals, you could do one week recovery, one week training two weeks taper, between races or you could try experimenting with a shorter or no taper and see how that goes

It doesn't really matter. You won't lose much by not running again before the race, nor will you gain much by adding a run. Believe in your training and be sure to sleep well and eat well. Good luck:)

My niece (a PA) suggested a small packet of fruit snacks prior to a run.

I get a stitch if I eat a heavier meal about an hour before running. Otherwise, usually no problem. I try to get a small piece of toast or half a bagel with peanut butter and honey before longer runs and that hasn’t bothered me. I feel like it’s unfortunately a lot of personal trial and error.

I believe what your talking about I call Racing Flats(flats because I have a Track background and so basically they are flat due to not having spikes),

I typically wear them if I am doing a Speed session on the road or if I am doing a speed session on the track and I want to avoid wearing my spikes(especially if I am doing longer intervals on the track, like 1200m and up). I will also wear them when I race on the Road(bear in mind I only race 3k and 5k with the occasional mile if I can find one).

There are four reasons why I personally do this:

1. I want more cushioning when on my continuous and longer runs

2. They'll wear out quicker than my typical daily trainers(also I always like to try and make my racing shoes last as long as possible, I do the same with one of my pairs of spikes I like), although keep in mind I don't know for certain whether racing flats, or at least the shoes your looking at, will not last as long as your typical running trainers.

3. These trainers are usually lighter and not as much padding in the heel like spikes, therefore better for faster running(I think? don't quote me on the heel part lol) and therefore I prefer them when doing speed training and races.

4. Sometimes on the track, I want a little more cushioning and less impact on my Achilles, but not wear massive hefty road trainers(trust me, they feel like this when your used to doing speed sessions in spikes lol), so these lighter weight trainers are perfect for this.

Well these are my reasons, hope this helps

If it’s a watch based HRM it could be cadence locking

1. I find your wording unclear. Do you want to gain weight or lose weight?

2. There is no set amount of time.

For the second question, you'll feel that when you can handle 50 miles per week comfortably and have "raced" one or two "all-out" effort 10k.

1. Yes they do.

2. Injury usually follows consecutive hard sessions, for example pushing your limits when you're still feeling exhausted from last run. It's okay to be a bit more aggressive than the 10% rule if you feel okay. I'd say 20 miles next week is risky but anything below 15 should be fine as you're not a total beginner. Then stay at that volume for a few weeks to see if your body approves.

It probably has to do with bending over, it can make people lightheaded to begin with, if your heart is racing from a speed workout it amplifies this, kneel down to tie it in the future.

No training block has ever been ruined by taking 3 days off to rest a hurt thing. Many a training block has been ruined by not doing so.

Brooks drive 3 has a back pocket and 2 little mini mesh pockets, one on each side.

I don't see how that's not doable. You are already very fit you just need to increase pure running volume then hit a good build. As for the scale under-trained marathon is a 10, a well trained marathon is a 7? 8? You either have it or you don't and honestly most of the pain is at the end. If you don't feel good through half you are in trouble. I ran a 3:19 in the fall of a pretty meh showing of a 1:32 in the spring before. The build was also derailed by covid. So a good steady healthy higher mileage block after a good base building phase should probably get you faster than a 3:20.

If you wear a bra, I LOVE the koala clip. (Might work if you don't wear a bra, but I'm not sure if normal running clothes are stuff enough to keep it in place).

Also I really like the phone pocket in brooks' running shorts.

Depends on much you are running now, and how many workouts you do. If you run near that volume now and have workouts then you will likely lose fitness. If it's just easy extra miles it'll help but only if it doesn't interfere with your recovery so you can properly execute your workouts.