Listener Q&A: January 2022


How’s 2022 getting on for you then?

Coming out of the gate kicking ass and taking names? Stumble a bit, but working on righting the ship? Taking a mulligan, planning to try again in February?

However your January has been, let’s wrap up the first month of 2022 with a little Q&A, eh?

You Ask, I Answer!

In case you’re new to these parts, here’s what’s going on.

At the end of every month, I do an episode dedicated to you and your questions.

Want to get a question answered in a future Q&A episode? Come join our FB group, watch for the post asking for Qs, and put your query in the comments.

Basically, whatever you ask I try to answer!

Sometimes, the answers aren’t worth a whole lot. But every once in a while I like to think (or at least hope!) that I hit the nail on the head!

When it comes to free advice, there are no guarantees that you won’t get any more than what you paid for it.

That said, I promise to do my best!

And if nothing else, there are usually at least a few decent memes/GIFs to make it worth your while.

Let’s get into this month’s questions, shall we?

This Month’s Questions

Winter Olympics are coming! What events do you like?

That’s the simple answer.

I will, more than likely, watch just about every curling match that happens during the Olympics.

Other than that, it’s my standard Olympic answer: I am drawn to the events I don’t get to see but every four years.

Ski jumping. Biathlon. Luge. Bobsled.

I’ll watch most events though, save for figure skating.

I could care less about figure skating.

Why do you think people hesitate to strike up a conversation during a race?

Hmm

I think there are probably a few reasons.

Headphones are probably the biggest factor.

So many people, especially in road races, have their playlists going and basically don’t want to be bothered.

I’d imagine after saying hi or trying to start a conversation only to be seemingly ignored by the other runner makes some people a bit gunshy.

Could also have something to do with not wanting to be rejected.

As in, you put yourself out there by saying hi or asking a question. They may reply, but clearly aren’t interested in making a new friend.

No matter how you slice it, that stings a bit.

Another possibility?

If I’m huffing and puffing trying to hit my goals for the race, I’m probably not keen to chat it up with the runner that’s just prancing along like it’s no big deal.

What’s your favorite salty snack?

On race day, or just in daily life?

During a race, the obvious answer is potato chips.

Though if the idea of salty/sweet is appealing, a Pay Day candy bar is hard to beat.

Day to day? Something like salami or jerky maybe?

Bacon? Sausage?

Something along those lines, but I don’t typically go salty when it comes to daily snacks.

What did you fuel with before you became fat-adapted?

Typical stuff.

Gatorade. Gummies. Chews.

But not gels. Ever.

Yuck

What is the next state you’re checking off your list?
I Don't Know
Do you have a goal for when you get to your 50th State?

What 3-5 strength exercises would you say are most beneficial for runners?

Lunges.

Squats.

Deadlifts.

Calf raises.

Planks.

How many different pairs of shoes are in your rotation?

Trying to get down to just one.

Currently have a couple, but will hopefully just be running in my Xeros soon.

What is your favorite place you’ve ever run?

That is an Excellent Question

Probably on college campuses back in my early days of running.

Georgia Tech. Auburn. Clemson.

Those are a few that stand out in my mind.

Why is curling the best Winter Olympic sport?

What goals are you most looking forward to conquering in your 40s?

I suppose that’s job one, right?

On the running front, I would definitely like to knock off several more states. Get closer to a BQ. Continue to lower my MAF pace.

On the work front, just continue to build and grow the Empire by helping others as much as possible. Maybe finish writing the second book.

What are your top three tips for marathon newbies?

Have fun.

Don’t have a time goal, just finish.

Have fun.

How’s your foot/ankle/Achilles niggle?

Have you seen Project 1:59 or 14 Peaks? Thoughts.

I’m struggling with 2022 so far. How do you get back on track when things are a bit of a hot mess in your life?

Obviously, there’s no cut and dry answer for how to right the ship when life does life things.

Sometimes, you just kinda have to force yourself to get back on track.

Other times, you have to try and work with life instead of against it.

I try to look for ways I can get a small/easy win, and then build upon it.

When Beks isn’t home to make dinner, what are you making for you and Adi?

Laughing

Same types of meals I make when Beks is home.

How are you handling the cold weather?

I mean, I might bitch a little bit more than I usually do for a long run, but otherwise business as usual.

How is Bobby Crim these days?

Still chugging along, near as I can tell.

How do you gift someone a race?

If you know their details, it’s pretty simple. Just sign them up.

Duh

But if you don’t know all the details, it gets a little trickier. Especially if you’re trying to surprise them.

You’ll either have to ask them for their info or just give them the cash and let them sign up themselves.

Which is a better plan for HR training: shorter runs more regularly or longer runs with a day or two off in between?

The Rock Says It Doesn't Matter

The key is keeping your HR in the proper zone/range.

Otherwise, it’s more or less six of one and half dozen of the other.

What are your thoughts on wobble boards? Gimmick? Or actually valuable?

If you have ankle/lower leg issues, they are definitely valuable.

But if your balance is pretty good and you don’t have any injuries or deficits you’re trying to work through, probably don’t need to spend much time with them.

Not really a gimmick, but you’re not really going to see any improvement if all systems are a go anyway.

What are some effective ways of dealing with muscle soreness?

Running 80/20 Requires Patience

Ultimately, it just takes a certain amount of time.

Can you speed up the process a tick? Maybe.

Some easy activity like a walk, a swim, or an easy spin on the bike can help a little bit.

But will it be an instant game-changer?

Doubtful.

Take care of your body, and your body will take care of you and your soreness.

So get a little extra sleep. Eat well. Drink plenty of water.

And somewhere in the next 48-72 hours things should be good to go.

Stretching: I only feel compelled to stretch before I run. But that’s bad, right?

At least in theory.

Static stretching, where you hold a stretch for 10+ seconds, can definitely decrease muscle power.

So if you’re trying to push the pace, stretching pre-run is definitely counterproductive.

Depending on what you’ve been doing before your run, your muscles are likely to be cold. And stretching a cold muscle isn’t guaranteed to be a problem, but it’s more likely to cause a problem than stretching muscles after a warm-up (or after a run).

You could probably make an argument that if you’re only running easy and your not heading out the door just a few minutes after rolling out of bed, a little static stretch pre-run isn’t bad.

But you’d be better off with something a bit more dynamic before your run.

Doing some leg swings. Some high knees. Some butt kicks.

Those types of things may not feel like proper stretches, and I suppose they aren’t, but they are still helping you work through a fuller range of motion while setting you up for a better run.

Then, in an ideal world, you can maybe do a quick 5-minute post-run stretch too.

Any suggestions for keeping a local running club engaged during the pandemic?

Run.

I know that a lot of times the local running clubs are a combination of running and social activities.

If the social activities are still unable to happen, or members of the club are still uncomfortable participating, then lean into the running side of things.

Long runs. Easy runs. Workouts. Whatever.

Just try to coordinate some of those runs to bring the people together and keep them engaged.

And with a little luck, when the social things start happening again people will turn up.

Have you won any of the races you’ve done and then defended your title the next year?

I have one race win under my belt, at a 5k no less.

The next year, some high school kid showed up at the race and left me in the dust before we got to the first mile.

I think he ran 17 minutes or something?

It didn’t take me long to realize that I was racing for second that day.

Let’s assume you’re running five days, one day of cross-training, and one rest day per week. What’s the best way to mix in two strength training days as well?

Schedule your strength training where it’s least likely to impact your key runs, whatever you class as key runs.

Probably want to keep any heavy/intense strength work a few days before your long run.

But the key is getting those strength workouts in consistently.

You do that, and you’re good.

Toe socks: love em, hate em, or indifferent?

When trail running, do you lube your feet?

Nope

If you could create your own music festival, what five bands are going to be there?

I mean, after Dave Matthews Band it doesn’t really matter.

Can I just have them play five sets? Cause that would really be my ideal situation.

But assuming that’s not the case, after DMB I’d go with:

  • Pearl Jam
  • Aerosmith (maybe?)
  • ?

Literally can’t think of five bands I’d go out of my way to see.

Plenty of bands I like a few songs of, but not many that I’d really want to see play for an hour or two.

Is one pair of shoes enough for marathon training? Or should I get a couple and rotate them?

Probably wise to get a couple of pairs, just in case.

Depending on the shoe, your body, and how often you’re running you can definitely get away with only having a single pair of shoes.

But it’s never a bad idea to have a couple of pairs going at the same time, regardless of what race you’re training for.

I’ve fallen out of love with the 5k. Any advice?

Awesome sauce

What is your favorite meal to eat after a long run?

Do you wash your running clothes after every run?


And that’s that…

Exhausted

As always, the answers in this post are the abridged versions. For a bit more, make sure you press play at the top of this post.

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