Injuries always suck but it’s always great to get a clear and treatable diagnosis. Get well soon!

A Strava summary of an outdoor run throughout Plymouth Meeting, PA. Distance 7.32 miles in 88 minutes with elevation gain of 738 feet

First time I’ve ever done road hill sprints: 45 min easy, 6x1 hill sprints with downhill recovery, 20 min easy. It felt good to inject some VO2 work into an otherwise Z1/Z2 easy run. I should probably start doing something like this once a week in the hopes of getting faster. #running #runsky

Awesome to hear! Now the hard part is not trying to do too much too soon now that you’re feeling better.

A Strava summary of a Zwift ride on the “Big Loop in Watopia” route. Distance 27.29 miles, Elevation gain 2,172 feet, Time 96 minutes, Average power 181 watts, Average speed 17 mph, Calories 1000

I’m realizing that my unstructured bike rides always end up going harder than I plan, but as long as I’m not overtraining and can execute my workouts on running days; I’m probably okay. Would probably still be a good idea for me to plan out my bike days a little more.

Impressive work. I hope your recovery goes well.

Congrats again, Louise! That’s some serious downhill followed by a big climb. Did it feel as steep as it looks on the graph?

The highest number I ever had to sustain for an interval was 105rpm. Most were 90-95. Rest intervals were always 85. The only time it went lower was threshold or standing work when it asks you to grind it out at 60rpm for a few minutes, but those were few and far between.

Well done!

A Strava summary of a Zwift threshold cycling workout. Distance 24.39 miles in 80 minutes with elevation gain of 840 feet

Today I finished the 6 week Zwift FTP builder plan. It gave me lots of structured stimulus and taught me a lot. I have learned to love high cadence and that seems to have directly helped my running. I’ll definitely be including 3-4 bike workouts a week into future training blocks as I build fitness.

Awesome job, congratulations! Looks like a fun course.

Good luck! You got this.

This makes the 1 pager I write up for my wife before an ultra seem inadequate 😆. I'm sure there was massive benefit from simply spending the time creating it, nice work. I will be curious to see if you end up deviating from it (and why). I will definitely steal if/when I eventually do Cocodona.

BRYCE CANYON | Vacation Races Hoodoos, high desert plateaus, and jaw-dropping Utah skylines await. The Bryce Canyon Ultras challenges runners with stunning terrain inside one of the Southwest's most beloved parks.

I made it official, this year's "big scary goal" will be the Bryce Canyon 100 miler in Utah this September. Climbing 16,000 feet of what I hope to be one of the most beautiful places I have ever been. <nervous_kermit.gif> #running #runsky

Awesome job! 🥳

A Strava summary of a Zwift ride. The background is a black cat with yellow eyes sitting on hardwood stairs behind white spindles. Distance 32.25 miles. Elevation 1,335 feet, Time 96 minutes, Average power 170 Watts Average speed 20 mph Caloriea 944

I thought I was hopping on the bike for an easy recovery ride and ended up setting a 1 hour power PR. Oops?

Good luck on your half tomorrow! Keep up the great work.

Good luck! I hope the calf behaves and you have a great run.

Good luck, Louise! You’re going to crush it!

Cumulative fatigue + heat led to the wheels falling off during the last 5 miles of today’s long run. I managed to hang on, but feel depleted and looking forward to a bike day tomorrow. Hopefully the extra stress ends up providing a good stimulus. Thankfully cooler weather on the way #running #runsky

Yeah, while it averages to about 11%, the first half was a little less steep and the second a little more; which helped break it up a mentally. For zone 2 work I think it’s great, but I’ll need a better hill if I want to do speed work (at which point I may be better off just using roads).

Good luck with the knee, I hope it’s nothing you can’t actively recover from.

A rate limit normally occurs when you perform the same operation on a website so many times over a short period that it starts rejecting your requests. However, since you’re using the official bsky client, it is more likely just a symptom of the server issues bsky is having today. You can ignore it.

A Strava summary of hill repeats done on the “Treehouse climb” segment of Wissahickon Vally Park. Distance 8.75 miles in 117 minutes with elevation gain of 2,498 feet.

I wanted to use last week’s trail race as a jumping off point for consistent hill work, so I replaced today’s long run with 2 hours of #running up and down a .17 mile technical hill with about ~100 feet of elevation each interval. 25 repeats in mostly Z2. Time will tell if I get the desired outcome.

I’m sorry, that suuuuucks. Sounds like you’re about to crush a half marathon, though. I’m glad you have a backup race you can pivot to.

So sorry this happened to you! If you’re using the app, go to Settings -> Account -> Handle. (settings in this case is the 3 bar icon in the upper left)

A Strava summary of a Zwift Foundation workout. Distance 20.75 Time 76 minutes Elevation Gain 997 feet

Easy Z2 ride today. Legs are feeling largely back to normal, which means I’m ready to run hills tomorrow. 87 degrees (30.5C) in the forecast probably means some unintended heat training as well.

Yeah, I’m trying to show restraint. I’d rather sign up for races one at a time, but the way so many fill up these days you need to plan most of your season in advance, which I hate (and did a bad job with this year). Local races are awesome, but I want to travel and experience different places.

BRYCE CANYON | Vacation Races Hoodoos, high desert plateaus, and jaw-dropping Utah skylines await. The Bryce Canyon Ultras challenges runners with stunning terrain inside one of the Southwest's most beloved parks.

The Bryce Canyon 100 miler also looks really interesting. I’ve always wanted to visit Utah.

I'm way behind on this year's "big scary goal" and I just found out that the Grindstone 100 miler is still open for registration. Uh-oh.

Schuylkill River Relay 50K | Great American Brewery Runs The Schuylkill River Relay is a 50k relay or ultra marathon trail race along the banks of the Schuylkill river. Out and back, chipped timed event is bookended by craft beweries and finishes with live ...

Just found out there's a 50K road race on the Schuylkill River Trail in 12 days. That's 13 days before the 50 miler I just signed up for. Might be a great hard workout before I start some kind of taper... Too crazy of an idea, or just the right amount? 🤔 #running