The Running Thread --2025

Laz was not happy with this year's Barkley runners
barkley debriefing

.

to say the course won this year is an understatement.

and since the smoke cleared,

revealing a battlefield littered with the corpses of hubris and overconfidence

i have been thinking back over the past year

and especially the past week

seeking to understand what went wrong…

.

and i came out with some definite opinions about what triggered the massacre of 2025.

that doesn’t mean i am right

but i think the cat *** trophies of 2025 can be greatly attributed to a few mistakes

repeated by a lot of athletes.

.

sure, the course got tweaked.

it gets tweaked every year.

and i knew going in that this was a difficult barkley course.

but, while it had a little more climb

it was also shorter.

i was actually not certain we would not have another mass finish!

but in the leadup to the race i saw errors being committed that lowered my optimism for the field.

.

  1. taking bad advice.
i saw it written over and over,

until it took on a life of its own.

“follow a veteran”

.

better to develop your own navigational skills.

how do you know the veteran you follow did not become a veteran by following veterans?

and even if you latch on to someone with serious navigation skills

if they leave you out in the woods,

all that happened was that they led you a long way from safety

and the main thing you learned was what the right direction looks like

when someone’s *** is in the middle of it!

.

  1. take a picture of the map,
and retreat to your own tent to copy it.

that one is so stupid we arent even going to allow it next year.

first, it is going to be nearly impossible to mark the checkpoints accurately from a phone picture.

if you make it small enough to see where the mark is,

you cannot tell the exact location.

if you make it large enough to see the exact location,

you cannot see enough of the whole map to see where it goes.

and exact placement of the checkpoint locations is critical!

second, what everyone lost was the discussion that normally goes on around the master map.

following a veteran might be a fools errand.

having them tell you what to look for when locating checkpoints

or selecting your routes

can be worth its weight in gold.

.

which gets back to navigation

and the checkpoints.

i don’t think the athletes realized how critical it is to:

mark the checkpoints accurately

navigate to them.

.

great pains are taken to place the marks on the exact location of the checkpoint.

and i think many of the athletes with rudimentary navigation skills

are unable to look at the map and exactly visualize a location.

contour lines are not merely a record of elevation change.

they are a picture of how the ground is configured.

.

what i kept hearing was;

“i shot a bearing”

shooting a bearing is the most rudimentary form of navigation.

.

if it is not pitch black night, or white-out fog i would not use a compass to navigate at frozen head.

i would look at the map and match the contours with my surroundings.

then, instead of a straight line through all obstacles i would pick the best route to reach my destination.

old trails and logging roads are easy to follow.

in the absence of human-made routes

if you look at the contours for the “easiest” route you are almost certain to find game trails going the same way.

animals always choose the easiest route to go from here to there,

that is how game trails are formed.

and game trails also take out a lot of the briars and undergrowth.

.

there is an additional benefit to following the contours.

you know what the ground should look like as you approach the location.

.

we heard a lot of known excellent navigators comment that they passed clusters of virgins “turning over every rock”

nowhere near the next checkpoint.

no amount of searching will help if you cannot identify the checkpoint locations!

.

  1. trying to brute force error correction.
some people searched for checkpoints for as much as 5 hours,

going back and forth over the same ground.

then came home with a description that did not sound like they were ever in the vicinity of the actual checkpoint!

.

checkpoints are not “hidden”

they are not probably in plain sight,

and they have to be placed where hogs cannot get to them.

but the map markings and directions are intended to make them easy to locate.

in a race with zero margin for error,

i would not look more than 5 minutes before consulting the map.

find a nearby landmark that is easily identifiable.

or even a couple of more distant peaks that you can see…

.

if these do not match what you should see from the checkpoint,

then you are searching in the wrong place!

.

my conclusion about the weekend is not that kind.

but sometimes what you need to hear and what you want to hear are not the same.

barkley is out there on the edge of possibility.

but it is not impossible.

for most athletes the 100 is not going to be in their future.

the best ability, preparation, and execution might not be enough.

but most of them should have been able to knock out one loop under the time limit!

.

the 2025 field left a lot of cards on the table.
 
I joined the fall while running club, first timer! Doing a threshold run and the sidewalk jumped up and grabbed me. Stupid sidewalk! Lots of bumps and scrapes, missing some skin but I was able to jog back home. So embarrassing!

Garmin took a beating but the incident detection feature actually works!
Welcome to the club! Glad to hear nothing seriously injured, except the ego.
 
A question for any one here who looks at age-graded performance.....

I am trying to compare my age-graded performance for my recent half marathon against my half PR. Problem is, the age grading factors have been updated twice since then. So is it more accurate to look at the % performance at the time using what was the current factor, or do I try to "normalize" it by using the current factors. Ex: My half PR would be 70.54% using the factors that were in place when it occurred, but would only be 67.85% now (Damn those older runners getting faster!) My recent race is 66.95%.

Granted, these aren't huge changes, but my ego would feel better with a 1% drop vs a 3% drop.
 

A question for any one here who looks at age-graded performance.....

I am trying to compare my age-graded performance for my recent half marathon against my half PR. Problem is, the age grading factors have been updated twice since then. So is it more accurate to look at the % performance at the time using what was the current factor, or do I try to "normalize" it by using the current factors. Ex: My half PR would be 70.54% using the factors that were in place when it occurred, but would only be 67.85% now (Damn those older runners getting faster!) My recent race is 66.95%.

Granted, these aren't huge changes, but my ego would feel better with a 1% drop vs a 3% drop.
If it were me, I’d use the factors in place when you ran. It’s no different than saying you qualified for Boston in 2022, for example. You did, even if the time from 2022 wouldn’t meet today's criteria.
 
New shoe report: Saucony Endorphin Trainer

I picked up a pair of them as I’m looking for a long run shoe replacement. I really want the Elite 2 but don’t NEED a race shoe right now and whether or not there will be a Pro 5 is a story for a whole different day.

So the reviews had me worried a little as almost all said they were not very good and were clunky, heavy, and just not right as part of the Endorphin line up. Well every review also said the Speed 4 was fantastic and I couldn’t run more than a mile in them, so we’ll say I take reviews with a grain of salt.

The fit surprised me, I’ve been a 10 in everything except Saucony which has always been a 10 1/2 including the Elite 2 which I tried on a couple weeks ago. Not this one, the 10 1/2 was huge and a 10 fit me like a favorite slipper. The new foam is insanely soft and the upper material makes it probably the most comfortable shoe I’ve had on in a few years. Point Saucony - but how do they run in the real world?

Took them out of the box this AM and went for 15 miles, and can say I’m not sure what to say. For lack of a better word, they felt clunky, and they were oddly loud compared to other shoes. But it seems to me that that’s not the right word because clunky would negatively impact performance and that isn’t the case. Somehow mentally something seems odd but in reality my performance was better and I feel better a couple hours later than I did on my last run.

For comparison sake I’ll give some details without writing a novel

Ran Saturday in my usual shoes, still with some life left in them,
37 degrees 69% humidity
Went 10 miles at avg pace 9’47” and avg HR 158

Ran today in these
37 degrees 81% humidity
Went 15 miles at avg pace 9’13” and avg HR 158

That’s insane! Usually I would RWR at 15 miles but decided to run continuously for the sake of comparing. I generally try for 9:45-10:00 on my long runs and every time I looked today I was going too fast. So whatever my brain thinks the shoes feel like is not what my body thinks. They definitely work well and feel good afterwards. Between the way they fit so nice when I lace them up and the fact that they work for me, I’m going to ignore the way they feel mid run and keep them. I won’t rush out and buy extras just yet but if they are still good in a few hundred miles I’ll put another pair in the closet. Wish I could explain better, I’ll be interested if anyone else tries them.
 
New shoe report: Saucony Endorphin Trainer

I picked up a pair of them as I’m looking for a long run shoe replacement. I really want the Elite 2 but don’t NEED a race shoe right now and whether or not there will be a Pro 5 is a story for a whole different day.

So the reviews had me worried a little as almost all said they were not very good and were clunky, heavy, and just not right as part of the Endorphin line up. Well every review also said the Speed 4 was fantastic and I couldn’t run more than a mile in them, so we’ll say I take reviews with a grain of salt.

The fit surprised me, I’ve been a 10 in everything except Saucony which has always been a 10 1/2 including the Elite 2 which I tried on a couple weeks ago. Not this one, the 10 1/2 was huge and a 10 fit me like a favorite slipper. The new foam is insanely soft and the upper material makes it probably the most comfortable shoe I’ve had on in a few years. Point Saucony - but how do they run in the real world?

Took them out of the box this AM and went for 15 miles, and can say I’m not sure what to say. For lack of a better word, they felt clunky, and they were oddly loud compared to other shoes. But it seems to me that that’s not the right word because clunky would negatively impact performance and that isn’t the case. Somehow mentally something seems odd but in reality my performance was better and I feel better a couple hours later than I did on my last run.

For comparison sake I’ll give some details without writing a novel

Ran Saturday in my usual shoes, still with some life left in them,
37 degrees 69% humidity
Went 10 miles at avg pace 9’47” and avg HR 158

Ran today in these
37 degrees 81% humidity
Went 15 miles at avg pace 9’13” and avg HR 158

That’s insane! Usually I would RWR at 15 miles but decided to run continuously for the sake of comparing. I generally try for 9:45-10:00 on my long runs and every time I looked today I was going too fast. So whatever my brain thinks the shoes feel like is not what my body thinks. They definitely work well and feel good afterwards. Between the way they fit so nice when I lace them up and the fact that they work for me, I’m going to ignore the way they feel mid run and keep them. I won’t rush out and buy extras just yet but if they are still good in a few hundred miles I’ll put another pair in the closet. Wish I could explain better, I’ll be interested if anyone else tries them.
Your description is strikingly similar to how I’ve felt about every high stack shoe I’ve tried: they all feel awkward and clunky, but somehow post ridiculously fast(er) paces. Alas, they also all cause so much foot and back pain, I literally cannot keep running in them. But I see how there’s something happening now that results in feel and performance being somewhat at odds. Meanwhile, I’m back in my relatively minimalist Escalante, in which I’m slow and probably inefficient, but not hobbling in excruciating pain afterward.
 
Thanks for the review @dopey2020
I have been training & racing in Saucony Endorphin Speed 3 for the past 18 months (3 different pairs/ colors). I love it so much that I'm nervous to upgrade, but I appreciate hearing about other versions in the line.
 
Your description is strikingly similar to how I’ve felt about every high stack shoe I’ve tried: they all feel awkward and clunky, but somehow post ridiculously fast(er) paces. Alas, they also all cause so much foot and back pain, I literally cannot keep running in them. But I see how there’s something happening now that results in feel and performance being somewhat at odds. Meanwhile, I’m back in my relatively minimalist Escalante, in which I’m slow and probably inefficient, but not hobbling in excruciating pain afterward.
Funny, I’ve tried minimalist shoes and end up in immediate pain. At a whopping 145 lbs I don’t even dent the higher stack shoes now but for some reason my joints want/need all that cushioning. The trainers weighed in at 10.2 oz which isn’t light but definitely not crazy heavy. I’m thinking the weight or center of gravity is maybe a bit off center toward the heel and maybe that’s why they feel odd.
 
Thanks for the review @dopey2020
I have been training & racing in Saucony Endorphin Speed 3 for the past 18 months (3 different pairs/ colors). I love it so much that I'm nervous to upgrade, but I appreciate hearing about other versions in the line.
Loved the speed 3s, actually going to finish off my last pair of them at springtime surprise with 450+ miles. Love the pro 4 as well, hated the speed 4. Looking forward to more color ways for the elite 2 and I’ll pull the trigger on a pair and try an actual ‘super shoe’ in a race
 
Funny, I’ve tried minimalist shoes and end up in immediate pain. At a whopping 145 lbs I don’t even dent the higher stack shoes now but for some reason my joints want/need all that cushioning. The trainers weighed in at 10.2 oz which isn’t light but definitely not crazy heavy. I’m thinking the weight or center of gravity is maybe a bit off center toward the heel and maybe that’s why they feel odd.
From my experience and from what I understand, minimalist shoes need serious easing into. Like 6 months of gradual buildup. All of those small muscles in the foot that have hardly been used, or used in that way, need to build up strength to become the stability and shock absorbers that your current shoes are providing now.
 
Funny, I’ve tried minimalist shoes and end up in immediate pain. At a whopping 145 lbs I don’t even dent the higher stack shoes now but for some reason my joints want/need all that cushioning. The trainers weighed in at 10.2 oz which isn’t light but definitely not crazy heavy. I’m thinking the weight or center of gravity is maybe a bit off center toward the heel and maybe that’s why they feel odd.
That last sentence nails it, I think: I’m a forefoot striker - and I mean WAY forefoot. I initially land on the balls of my feet, then my heels come down almost to the ground, but with no weight in them at all, before levering back up to toe-off. Any shoe with a substantial rocker, and/or where the balance leans toward the heel, and/or with too much stack works against my natural mechanics. I wind up trying really hard to land heel first as the shoe is designed for and it screws everything else up in the chain!
 
I'm training for a 5k on April 12. Ive been in half marathon training mode for a while and trying to get faster for the 5k. Speed work for the half has been a lot of mile repeats or 4-6 mile tempo runs. Paces for both have ranged in the 7:15-7:45 ish range for the mile repeats and 7:30-8:00 for tempo runs. Garmin had two suggestions for this week that I wanted yalls thoughts on.
Option 1: Warm up for 15 min at 9 min pace, 1 min @ 6:30 pace, 3 min recovery @ 10:55 pace, x7, 10 min cool down at 9 min pace.
Option 2: Warm up for 10 min at 9 min pace, 2 min @ 6:55 pace, 1 min recovery @ 10:55 pace, x7, 10 min cool down at 9 min pace.

Of the two options, which do you think would be more beneficial to do tomorrow? Friday would be a easy 30 minute run and Saturday a long run of 10-12 miles.

@WillRunForPizza @DopeyBadger
 
Last edited:
I'm training for a 5k on April 12. Ive been in half marathon training mode for a while and trying to get faster for the 5k. Speed work for the half has been a lot of mile repeats or 4-6 mile tempo runs. Paces for both have ranged in the 7:15-7:45 ish range for the mile repeats and 7:30-8:00 for tempo runs. Garmin had two suggestions for this week that I wanted yalls thoughts on.
Option 1: Warm up for 15 min at 9 min pace, 1 min @ 6:30 pace, 3 min recovery @ 10:55 pace, x7, 10 min cool down at 9 min pace.
Option 2: Warm up for 10 min at 9 min pace, 2 min @ 6:55 pace, 1 min recovery @ 10:55 pace, x7, 10 min cool down at 9 min pace.

Of the two options, which do you think would be more beneficial to do tomorrow? Friday would be a easy 30 minute run and Saturday a long run of 10-12 miles.

@WillRunForPizza @DopeyBadger
What do those paces equate to for you based on your HM time? (Like is that 5K pace, 10K pace...?) (Also I think it's hilarious that your Garmin is suggesting a 9 mm for your WU/CD; I have never run those that fast in my life 😂)
 
What do those paces equate to for you based on your HM time? (Like is that 5K pace, 10K pace...?) (Also I think it's hilarious that your Garmin is suggesting a 9 mm for your WU/CD; I have never run those that fast in my life 😂)
Most recent half I ran a 7:56 pace but a 7:45 pace for the first 10k lol. Second half was rough. According to some site online 5k pace is 7:15 and 10k 7:34.
 
Most recent half I ran a 7:56 pace but a 7:45 pace for the first 10k lol. Second half was rough. According to some site online 5k pace is 7:15 and 10k 7:34.
Okay, so maybe...3K and mile pace? I guess that would make some sense based on the balance of work/recovery.

If you had that much of a positive split in your race, you might want to do some progression-style workouts to practice conserving your energy early and then getting faster as you go. (Obviously this is less of an issue in a 5K, but still relevant.) That could look like splitting the difference (e.g. 4 x 2 min @ 6:55/1 min RI + 3 x 1 min @ 6:30/3 min RI) or like progressing in individual intervals (e.g. 4-5 x 2 min @ 6:55/1 min @ 6:30/3 min RI). Or variations thereof.

Also I would 100% ignore what your watch says about WU/CD/recovery paces and just do what feels comfortable. IMO, your WU/CD around a hard workout should be very easy (like Z1, maybe low end Z2), although I would make both longer given that the workout itself will be pretty short.

Also also the experiences of @nancipants and @GollyGadget make me very suspicious of Garmin workouts right now, so maybe consider shopping around 😂
 
So, similar workouts I have done recently:
  • 3 x 3 min @ 3KP/3 min RI + 4 x 1 min @ 1MP/2 min RI
  • 4 x 3 min @ CV/2 min @ 3KP/1 min @ 1MP/3 min RI
(Progression workouts are kind of my jam. 😛) I would do a 2-2.5 mile WU/CD with these.
 
Also also the experiences of @nancipants and @GollyGadget make me very suspicious of Garmin workouts right now, so maybe consider shopping around
giphy.gif


I enjoyed their plans previously that have actual coaches like McMillan or Galloway but definitely would not recommend the adaptive plans they have with no coach affiliation.
 
Okay, so maybe...3K and mile pace? I guess that would make some sense based on the balance of work/recovery.

If you had that much of a positive split in your race, you might want to do some progression-style workouts to practice conserving your energy early and then getting faster as you go. (Obviously this is less of an issue in a 5K, but still relevant.) That could look like splitting the difference (e.g. 4 x 2 min @ 6:55/1 min RI + 3 x 1 min @ 6:30/3 min RI) or like progressing in individual intervals (e.g. 4-5 x 2 min @ 6:55/1 min @ 6:30/3 min RI). Or variations thereof.

Also I would 100% ignore what your watch says about WU/CD/recovery paces and just do what feels comfortable. IMO, your WU/CD around a hard workout should be very easy (like Z1, maybe low end Z2), although I would make both longer given that the workout itself will be pretty short.

Also also the experiences of @nancipants and @GollyGadget make me very suspicious of Garmin workouts right now, so maybe consider shopping around 😂
The workout lingo is going over my head lol. RI=?
 












Save Up to 30% on Rooms at Walt Disney World!

Save up to 30% on rooms at select Disney Resorts Collection hotels when you stay 5 consecutive nights or longer in late summer and early fall. Plus, enjoy other savings for shorter stays.This offer is valid for stays most nights from August 1 to October 11, 2025.
CLICK HERE









DIS Facebook DIS youtube DIS Instagram DIS Pinterest

Back
Top