tag:blogger.com,1999:blog-27967857579742479152024-03-13T23:37:15.961-05:00Run. Race. Repeat.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.comBlogger1335125tag:blogger.com,1999:blog-2796785757974247915.post-30124527621543426722021-12-13T16:09:00.002-06:002021-12-13T16:09:28.853-06:00Dreaded Yearly Fashion Post 2021<p> Nearly 10 months later than usual, but it's time to clean out some files, so here's the looks I decided were worth keeping on file. Most are from various award show red carpets and the vast majority come from the Twitter account of @joandarcdoll, who keeps meticulous records of photographers and designers. I do not. I don't even recall who some of the people are, so this is going to be pretty strictly clothes and what I liked.</p><p>Now I see they uploaded out of order. This is what happens when you stop blogging for a year. You're going to see the same dress three times (but it's worth it).</p><p><br /></p><p>This was Anya Taylor-Joy's year. Not only did her career keep getting hotter, her fashion choices have become the best. I like the color and cut of this, but what makes it is the detail on the separate arm pieces (I can't call them gloves), which elevate what is otherwise just a nice backless tulle.<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-nLhpq2gRldI/YbextFGFsYI/AAAAAAAALc0/Ge--KcH4a7MSU_yUYDZzdggYjt3WIF6rwCNcBGAsYHQ/s765/265286263_10227324874289860_2069765753700949880_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="765" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-nLhpq2gRldI/YbextFGFsYI/AAAAAAAALc0/Ge--KcH4a7MSU_yUYDZzdggYjt3WIF6rwCNcBGAsYHQ/s320/265286263_10227324874289860_2069765753700949880_n.jpg" width="301" /></a></div>I didn't see a ton of bright colors, but Zendaya in lemon is a windswept California summer. This is my favorite of hers in years, perhaps of all time.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-K1aGfYYIcjA/YbexuNlx5DI/AAAAAAAALc4/6C08X60UEa4-LR0zK9ANOozSL4iZwOn4gCNcBGAsYHQ/s961/265847695_10227324881610043_6377404276975604728_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="961" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-K1aGfYYIcjA/YbexuNlx5DI/AAAAAAAALc4/6C08X60UEa4-LR0zK9ANOozSL4iZwOn4gCNcBGAsYHQ/s320/265847695_10227324881610043_6377404276975604728_n.jpg" width="240" /></a></div>I tacked on a bunch of Jessica Chastain photos at the last moment. She's managed to have several completely different looks, all classics. What's more, she looks like she's had a blast. I like this outfit, but not on her; it's not the orange hair and red dress problem, but the cut isn't flattering. Perhaps if the pieces weren't matching - the lines look right on the jacket top, but not the bottom.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Xl9ZoWYksB8/YbexvDQ3sEI/AAAAAAAALc8/tB89_7s7CigNccmnRHG7KRpWYgR1PT-8ACNcBGAsYHQ/s1820/265924567_10227325007853199_1172522682307135276_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1820" data-original-width="1600" height="320" src="https://1.bp.blogspot.com/-Xl9ZoWYksB8/YbexvDQ3sEI/AAAAAAAALc8/tB89_7s7CigNccmnRHG7KRpWYgR1PT-8ACNcBGAsYHQ/s320/265924567_10227325007853199_1172522682307135276_n.jpg" width="281" /></a></div>The name escapes me (it's in my notes somewhere). This very simple dress cleverly adds asymmetric texture at the hip to avoid sameness and then mirrors it in the peculiar band that wraps bust and arms. I've never seen this done before and I'm not sure how wearable it is; can you move your arms?! It is a terrific clean look.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-slTbXRwBDNE/Ybexv1mG_gI/AAAAAAAALdA/xZoTkCwhoRYuio6SoUfuWR1Oh7c6opMuwCNcBGAsYHQ/s1024/265960818_10227324881850049_8263228393054253423_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="683" height="320" src="https://1.bp.blogspot.com/-slTbXRwBDNE/Ybexv1mG_gI/AAAAAAAALdA/xZoTkCwhoRYuio6SoUfuWR1Oh7c6opMuwCNcBGAsYHQ/s320/265960818_10227324881850049_8263228393054253423_n.jpg" width="213" /></a></div>Jessica again. This particular shade of electric cobalt blue has made itself known a few times this year and it looks good on almost everyone. Jessica showed a lot of leg in a lot of outfits this year and I think I liked all of them... er, both of them.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-3savefMcDxc/Ybexw7EUUHI/AAAAAAAALdE/DgSmIvmFeA0wpCOE_5x487O8BjNgYadyQCNcBGAsYHQ/s902/266125654_10227325006613168_8941963476165785009_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="902" data-original-width="634" height="320" src="https://1.bp.blogspot.com/-3savefMcDxc/Ybexw7EUUHI/AAAAAAAALdE/DgSmIvmFeA0wpCOE_5x487O8BjNgYadyQCNcBGAsYHQ/s320/266125654_10227325006613168_8941963476165785009_n.jpg" width="225" /></a></div>Honestly, this might have been intended for my "Dressed Wrong for Trail Running" collection.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-lv_QGAflkRM/Ybexxh3OKaI/AAAAAAAALdI/KMYsa4B2mwA36ve3_1Dh6q_gt-nyEmJ4wCNcBGAsYHQ/s960/266352744_10227324869529741_6794021110153984567_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="320" src="https://1.bp.blogspot.com/-lv_QGAflkRM/Ybexxh3OKaI/AAAAAAAALdI/KMYsa4B2mwA36ve3_1Dh6q_gt-nyEmJ4wCNcBGAsYHQ/s320/266352744_10227324869529741_6794021110153984567_n.jpg" width="213" /></a></div>The first photo of what is hands-down the best dress of the year. The back-hanging necklace, which is attached to the dress, mind you, draws ones eyes from her great up-do (I have the name of who did her hair and makeup somewhere) down the sinuous slope of her spine to the body of the dress itself. <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-TEjtX8dffqs/YbexyUgh9BI/AAAAAAAALdM/R6jVOt09GUsOnKGLNzDZZkLsLzs8WeuCwCNcBGAsYHQ/s900/266465928_10227324880170007_1797457151011131050_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-TEjtX8dffqs/YbexyUgh9BI/AAAAAAAALdM/R6jVOt09GUsOnKGLNzDZZkLsLzs8WeuCwCNcBGAsYHQ/s320/266465928_10227324880170007_1797457151011131050_n.jpg" width="256" /></a></div>Jane Levy makes this somewhat busy dress look right. I want to hate this; the oversized tacked-on detail is problematic, the transition from a mermaid body to a flounce that actually looks like a mermaid's tail (or a lobster's) is awkward, the placement of the cutouts is suspect... but it all comes together.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-xotk3JBn64M/YbexzOUnTVI/AAAAAAAALdQ/YFQmeU7GZLM4HU29Gacj2OWsllSph1DEACNcBGAsYHQ/s960/266485061_10227324868889725_8297869562281904395_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-xotk3JBn64M/YbexzOUnTVI/AAAAAAAALdQ/YFQmeU7GZLM4HU29Gacj2OWsllSph1DEACNcBGAsYHQ/s320/266485061_10227324868889725_8297869562281904395_n.jpg" width="240" /></a></div>Chastain again. The dress was just okay, but this portrait is one for the ages.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-PTnPlCUHHHE/Ybex01iPzKI/AAAAAAAALdU/Bc3oYz5pZY0hN0Y7MmjHPBRvpvktiAkFQCNcBGAsYHQ/s960/266562038_10227324716205908_1131483783889666057_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="768" height="320" src="https://1.bp.blogspot.com/-PTnPlCUHHHE/Ybex01iPzKI/AAAAAAAALdU/Bc3oYz5pZY0hN0Y7MmjHPBRvpvktiAkFQCNcBGAsYHQ/s320/266562038_10227324716205908_1131483783889666057_n.jpg" width="256" /></a></div>This particular shade of grey was popular. I wanted to compare this with another photo that's (let's see) the last one in this post. Now that I look, the color and the lighting make that comparison tough.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-EFnPjCTNEUg/Ybex22_X0fI/AAAAAAAALdY/easGDhchfbkmKVzzRho4AJVjVlC_cLOEwCNcBGAsYHQ/s960/266592308_10227324717685945_455855403439474361_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="689" height="320" src="https://1.bp.blogspot.com/-EFnPjCTNEUg/Ybex22_X0fI/AAAAAAAALdY/easGDhchfbkmKVzzRho4AJVjVlC_cLOEwCNcBGAsYHQ/s320/266592308_10227324717685945_455855403439474361_n.jpg" width="230" /></a></div>With no notes, the nails here say "Queen's Gambit," so probably Anya again.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-pPpmz6ib_-E/Ybex4wm_WsI/AAAAAAAALdc/9Wv94eXRQLY-CtgrRL43Yt5BiaFuRPG5wCNcBGAsYHQ/s745/266774922_10227324871809798_3367319133532916558_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="745" data-original-width="632" height="320" src="https://1.bp.blogspot.com/-pPpmz6ib_-E/Ybex4wm_WsI/AAAAAAAALdc/9Wv94eXRQLY-CtgrRL43Yt5BiaFuRPG5wCNcBGAsYHQ/s320/266774922_10227324871809798_3367319133532916558_n.jpg" width="271" /></a></div>um, not sure what I was going to say about Carey Mulligan.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-oBh0BPQCKqY/Ybex6mUwSRI/AAAAAAAALdg/NyXsOhSJ58wMjnlC3fcl1YWyiqXUtPU3gCNcBGAsYHQ/s900/266833664_10227324869849749_2216601612657181181_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-oBh0BPQCKqY/Ybex6mUwSRI/AAAAAAAALdg/NyXsOhSJ58wMjnlC3fcl1YWyiqXUtPU3gCNcBGAsYHQ/s320/266833664_10227324869849749_2216601612657181181_n.jpg" width="256" /></a></div>The person who figured out how to do remote awards and social media was Kaley Cuoco. There's a few of her in this thread. Staged? Probably. It does make a great photo.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-mxSW-iVhwww/Ybex8UFFNYI/AAAAAAAALdk/rmFjTYPRV2IR64f013Dwm3Dbr8NBXfUFQCNcBGAsYHQ/s720/266843909_10227324875169882_4801831919724701237_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="537" data-original-width="720" height="239" src="https://1.bp.blogspot.com/-mxSW-iVhwww/Ybex8UFFNYI/AAAAAAAALdk/rmFjTYPRV2IR64f013Dwm3Dbr8NBXfUFQCNcBGAsYHQ/s320/266843909_10227324875169882_4801831919724701237_n.jpg" width="320" /></a></div>Margot Robbie always looks good. It wasn't the dress so much as her hair (and makeup) that caught my eye here. On anyone else, this would be disastrous, but on her it's gorgeous. This is my favorite look for her this year (there were a ton to choose from).<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-4sbKhQcfxOg/Ybex97xNKPI/AAAAAAAALdo/PF3nV4y6sIcUBhXofFjsrYCuwngU3tpkQCNcBGAsYHQ/s900/266916810_10227324878729971_5203470707093585823_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-4sbKhQcfxOg/Ybex97xNKPI/AAAAAAAALdo/PF3nV4y6sIcUBhXofFjsrYCuwngU3tpkQCNcBGAsYHQ/s320/266916810_10227324878729971_5203470707093585823_n.jpg" width="256" /></a></div>Kaley in her backyard in what looks like an informal shot until you see what's coming. It's also a great dress. The way the pattern flows in size with the lines of the dress is spectacular.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-c9hkwl94_HE/YbeyANB2IjI/AAAAAAAALds/YTUZO2PCkyoTZZIqoUxSBk5RwIL-ff8twCNcBGAsYHQ/s960/266996440_10227324868409713_5485434082921284826_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="320" src="https://1.bp.blogspot.com/-c9hkwl94_HE/YbeyANB2IjI/AAAAAAAALds/YTUZO2PCkyoTZZIqoUxSBk5RwIL-ff8twCNcBGAsYHQ/s320/266996440_10227324868409713_5485434082921284826_n.jpg" width="213" /></a></div>If you're going to wear comfortable shoes, go all the way.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-QcQt6csgmoc/YbeyCNM6-9I/AAAAAAAALd4/m8e3makwR9Y2WsMbVvQgKwVwJYX93IgXwCNcBGAsYHQ/s480/267014416_10227324870689770_7581130937275994529_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="480" height="320" src="https://1.bp.blogspot.com/-QcQt6csgmoc/YbeyCNM6-9I/AAAAAAAALd4/m8e3makwR9Y2WsMbVvQgKwVwJYX93IgXwCNcBGAsYHQ/s320/267014416_10227324870689770_7581130937275994529_n.jpg" width="320" /></a></div><br /><p>Another Kaley shot. This could have turned out looking like a mariachi band uniform, but doesn't. This is a great way to wear pants to a formal occasion. And those shoes!!<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-sCbfqIpk8qg/YbeyKXuPXPI/AAAAAAAALeI/4LuFEYy-ANcp9p82j6D2tecY8dRp2rwpACNcBGAsYHQ/s720/267032937_10227324874769872_820138411177452120_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="710" data-original-width="720" height="316" src="https://1.bp.blogspot.com/-sCbfqIpk8qg/YbeyKXuPXPI/AAAAAAAALeI/4LuFEYy-ANcp9p82j6D2tecY8dRp2rwpACNcBGAsYHQ/s320/267032937_10227324874769872_820138411177452120_n.jpg" width="320" /></a></div>I love the weight, the heft, of the fabric here and the swept back hair adds to the elegance. What cast?<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-TsDe_rZOjXo/YbeyKdptJwI/AAAAAAAALeE/axP2h0QHuCIdMpPFoIfWOzjVZV0xaOQcwCNcBGAsYHQ/s720/267098108_10227324872169807_6283441754058510716_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="719" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-TsDe_rZOjXo/YbeyKdptJwI/AAAAAAAALeE/axP2h0QHuCIdMpPFoIfWOzjVZV0xaOQcwCNcBGAsYHQ/s320/267098108_10227324872169807_6283441754058510716_n.jpg" width="320" /></a></div>Gal Gadot had what seemed like an off year to me, but this look is special. It's another one that could go wrong easily - shoulder flounces are not a good look usually - but it's elegant while looking comfortable, which is rare.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-70JCZCB5E-o/YbeyKb5yNmI/AAAAAAAALeA/DDjsl503HRszvJVCmWcMu2vEvWjMqnUBgCNcBGAsYHQ/s733/267119529_10227324873569842_1656383289124367928_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="733" data-original-width="700" height="320" src="https://1.bp.blogspot.com/-70JCZCB5E-o/YbeyKb5yNmI/AAAAAAAALeA/DDjsl503HRszvJVCmWcMu2vEvWjMqnUBgCNcBGAsYHQ/s320/267119529_10227324873569842_1656383289124367928_n.jpg" width="306" /></a></div>again, not sure what I was going to say about the 1920s flapper look. Not a lot of people could wear this.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-_kcdUxxwNTc/YbeyK43HdVI/AAAAAAAALeM/xZ1ULr4mmfUC_-ZTMSxOlJmXEcRhrWGzwCNcBGAsYHQ/s954/267154105_10227324871409788_6135918958424941192_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="954" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-_kcdUxxwNTc/YbeyK43HdVI/AAAAAAAALeM/xZ1ULr4mmfUC_-ZTMSxOlJmXEcRhrWGzwCNcBGAsYHQ/s320/267154105_10227324871409788_6135918958424941192_n.jpg" width="242" /></a></div>This Taylor-Joy look is confusing. The leopard hat and gloves must be a nod to the 1960s look of "Last Night in Soho." Nothing is right here, but I keep coming back to it.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-wGzrP3vbukA/YbeyLZpEU5I/AAAAAAAALeQ/msTakgGi8jUykMPxWlysLTTepP1N4KQjgCNcBGAsYHQ/s1024/267158844_10227324719325986_221173447714363377_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="683" height="320" src="https://1.bp.blogspot.com/-wGzrP3vbukA/YbeyLZpEU5I/AAAAAAAALeQ/msTakgGi8jUykMPxWlysLTTepP1N4KQjgCNcBGAsYHQ/s320/267158844_10227324719325986_221173447714363377_n.jpg" width="213" /></a></div>Veronica Lake hair, backless, and with another detail that wraps around the bust and arms (a trend only in my mind). The dark salmon color is memorable and stood out in a crowd.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-I-eT1kZUzEw/YbeyLwKsS0I/AAAAAAAALeU/5_cuLS6429EcmAzYQPoyWM4X24de_DcGACNcBGAsYHQ/s960/267184893_10227324867969702_3946360385728865014_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="320" src="https://1.bp.blogspot.com/-I-eT1kZUzEw/YbeyLwKsS0I/AAAAAAAALeU/5_cuLS6429EcmAzYQPoyWM4X24de_DcGACNcBGAsYHQ/s320/267184893_10227324867969702_3946360385728865014_n.jpg" width="213" /></a></div>Anya again in THE dress. This just leaves me speechless.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-oMNY5Ps9B00/YbeyMaTcMeI/AAAAAAAALeY/VQXywvhh9dkBHMOaepxPE6suLjkbuBkCQCNcBGAsYHQ/s900/267225358_10227324879649994_5855472726900077869_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-oMNY5Ps9B00/YbeyMaTcMeI/AAAAAAAALeY/VQXywvhh9dkBHMOaepxPE6suLjkbuBkCQCNcBGAsYHQ/s320/267225358_10227324879649994_5855472726900077869_n.jpg" width="256" /></a></div>I think I planned some joke about looking like a trophy here.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-460ocK1ryiM/YbeyM9i5BJI/AAAAAAAALeg/oHjxyZ8A1s0uRLV3HmaHtvSfShbOba_agCNcBGAsYHQ/s757/267283099_10227324877369937_4550029744892457577_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="757" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-460ocK1ryiM/YbeyM9i5BJI/AAAAAAAALeg/oHjxyZ8A1s0uRLV3HmaHtvSfShbOba_agCNcBGAsYHQ/s320/267283099_10227324877369937_4550029744892457577_n.jpg" width="304" /></a></div>I like this. End of statement.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-hSwpagKb6W4/YbeyOAQB8RI/AAAAAAAALek/Lgp7YL8E-p8ovvDfd_aeflNHfyGK-CthACNcBGAsYHQ/s900/267335354_10227324873169832_4605011831841106840_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-hSwpagKb6W4/YbeyOAQB8RI/AAAAAAAALek/Lgp7YL8E-p8ovvDfd_aeflNHfyGK-CthACNcBGAsYHQ/s320/267335354_10227324873169832_4605011831841106840_n.jpg" width="256" /></a></div>Before someone says I don't have anyone over 40 on here.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-lCgQx5-kLU4/YbeyOBDBgwI/AAAAAAAALeo/6SHDK0KKJTc16oR9BHtm7PHdrYvwI3v3gCNcBGAsYHQ/s960/267349518_10227324878049954_6714929208954884139_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="636" height="320" src="https://1.bp.blogspot.com/-lCgQx5-kLU4/YbeyOBDBgwI/AAAAAAAALeo/6SHDK0KKJTc16oR9BHtm7PHdrYvwI3v3gCNcBGAsYHQ/s320/267349518_10227324878049954_6714929208954884139_n.jpg" width="212" /></a></div>Isla Fisher. I don't remember what I was going to say. Maybe that she matched the decor?<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-YjzAvAqiD2Y/YbeyOrxbsSI/AAAAAAAALes/4uSdniidOlkmnW5re7Kx5hYfSIKzdHymgCNcBGAsYHQ/s899/267443416_10227324878369962_7825952941777998497_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="899" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-YjzAvAqiD2Y/YbeyOrxbsSI/AAAAAAAALes/4uSdniidOlkmnW5re7Kx5hYfSIKzdHymgCNcBGAsYHQ/s320/267443416_10227324878369962_7825952941777998497_n.jpg" width="256" /></a></div>Another great look that's just inches away from being a disaster.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-PpPicKgQO4c/YbeyPJ-Z2LI/AAAAAAAALew/0I_xrh--adgMyAoSQUp_oGIrhQI3M_mhACNcBGAsYHQ/s795/267497406_10227324873929851_7774121955033836186_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="795" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-PpPicKgQO4c/YbeyPJ-Z2LI/AAAAAAAALew/0I_xrh--adgMyAoSQUp_oGIrhQI3M_mhACNcBGAsYHQ/s320/267497406_10227324873929851_7774121955033836186_n.jpg" width="290" /></a></div><br />Kaley relaxing in the dress seen above. Well, starting to relax.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-LBKqJBCJDL8/YbeyQEOjeWI/AAAAAAAALe4/JKXVTu8_eIggzakjXR8H2MI_ftEDYyBvQCNcBGAsYHQ/s1057/267516667_10227324881210033_1923350067354559255_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1057" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-LBKqJBCJDL8/YbeyQEOjeWI/AAAAAAAALe4/JKXVTu8_eIggzakjXR8H2MI_ftEDYyBvQCNcBGAsYHQ/s320/267516667_10227324881210033_1923350067354559255_n.jpg" width="218" /></a></div>Another stunner from Anya Taylor-Joy. This could have been the best look of the year, if she hadn't topped herself.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-VoIQOYGb56k/YbeyQuRAXSI/AAAAAAAALe8/ZgsDpMi8htI4QfRprmmq16RBytyZhORtQCNcBGAsYHQ/s872/267525023_10227324870289760_7101146604594650958_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="872" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-VoIQOYGb56k/YbeyQuRAXSI/AAAAAAAALe8/ZgsDpMi8htI4QfRprmmq16RBytyZhORtQCNcBGAsYHQ/s320/267525023_10227324870289760_7101146604594650958_n.jpg" width="264" /></a></div>Elle Fanning looks poured into this liquid dress. It's a departure from what she's known for and I think it's a maturing in style. <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-fH2hNz-Y4YE/YbeyRBYfP1I/AAAAAAAALfA/OD4TV0BCKT481kyBzTVlCKvtZDd1FxJBQCNcBGAsYHQ/s1095/267531852_10227324881530041_7848660084404846391_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1095" data-original-width="720" height="320" src="https://1.bp.blogspot.com/-fH2hNz-Y4YE/YbeyRBYfP1I/AAAAAAAALfA/OD4TV0BCKT481kyBzTVlCKvtZDd1FxJBQCNcBGAsYHQ/s320/267531852_10227324881530041_7848660084404846391_n.jpg" width="210" /></a></div>Thomasin McKenzie had a number of great moments that were spoiled with a goofy grin (something I'm guilty of too), but this is lovely.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-mXb9NzRDuKY/YbeyckJ5LQI/AAAAAAAALfY/86bEYY9i9lgeaCS5Hr4f4hUYMcgiCC4VQCNcBGAsYHQ/s1391/267510247_10227324718485965_2700317655158078181_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1391" data-original-width="960" height="320" src="https://1.bp.blogspot.com/-mXb9NzRDuKY/YbeyckJ5LQI/AAAAAAAALfY/86bEYY9i9lgeaCS5Hr4f4hUYMcgiCC4VQCNcBGAsYHQ/s320/267510247_10227324718485965_2700317655158078181_n.jpg" width="221" /></a></div><br />I love floral prints, but they're hard to do in formal wear and this is perfect. The red opera gloves are inspired.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-6Y9x0ZMtg98/YbeydVsEKUI/AAAAAAAALfg/dYxme2E67RcqYxljM0ezBM1WLHKQF-gIwCNcBGAsYHQ/s960/267574422_10227324717085930_4768971315262423020_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="639" height="320" src="https://1.bp.blogspot.com/-6Y9x0ZMtg98/YbeydVsEKUI/AAAAAAAALfg/dYxme2E67RcqYxljM0ezBM1WLHKQF-gIwCNcBGAsYHQ/s320/267574422_10227324717085930_4768971315262423020_n.jpg" width="213" /></a></div>Anya, yet again in the dress to end all dresses. <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-RGZoZPo59jo/Ybeyd_qNUhI/AAAAAAAALfk/UIvmLPLeAZ0CM79ZEeBPCZZarthuB7kigCNcBGAsYHQ/s960/267577593_10227324879169982_8654393912668857786_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="320" src="https://1.bp.blogspot.com/-RGZoZPo59jo/Ybeyd_qNUhI/AAAAAAAALfk/UIvmLPLeAZ0CM79ZEeBPCZZarthuB7kigCNcBGAsYHQ/s320/267577593_10227324879169982_8654393912668857786_n.jpg" width="213" /></a></div>Another Chastain flashing some leg, but it's a very different look. With the bangs, I wasn't even sure it was her at first.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-gFkTin7vkgk/YbeyeEUs6oI/AAAAAAAALfo/M1uSctZNzsoY5PVcLLKcDwCoDTO1RNGVQCNcBGAsYHQ/s2048/267614932_10227325007573192_7096434388414629349_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1600" height="320" src="https://1.bp.blogspot.com/-gFkTin7vkgk/YbeyeEUs6oI/AAAAAAAALfo/M1uSctZNzsoY5PVcLLKcDwCoDTO1RNGVQCNcBGAsYHQ/s320/267614932_10227325007573192_7096434388414629349_n.jpg" width="250" /></a></div>Joan (really a good follow on Twitter) has made a case for Miley Cyrus being at the forefront of fashion. We agree on this outfit, which I've seen on a few people. This busy of a print rarely looks good, but this is ideal for almost any occasion.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ORiksNIx7Ek/YbeyesUNc7I/AAAAAAAALfs/6BtCDU_cCkoGe0MjLTxI8PZmtN4ywcBuwCNcBGAsYHQ/s1024/267691737_10227324718965977_8362968179176289057_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="683" height="320" src="https://1.bp.blogspot.com/-ORiksNIx7Ek/YbeyesUNc7I/AAAAAAAALfs/6BtCDU_cCkoGe0MjLTxI8PZmtN4ywcBuwCNcBGAsYHQ/s320/267691737_10227324718965977_8362968179176289057_n.jpg" width="213" /></a></div>Many years ago, I said I wanted someone to show up at an awards show in a light blue or seafoam satin sheath and now someone has. It's lovely. I have no idea who this is or what the show was, though.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ee4gRNrgHdc/YbeyfGfk70I/AAAAAAAALfw/6nPbd2aXn-sQSKAnyZ9O_L401KatxtLxQCNcBGAsYHQ/s960/267736182_10227324871089780_4825250413961053674_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="320" src="https://1.bp.blogspot.com/-ee4gRNrgHdc/YbeyfGfk70I/AAAAAAAALfw/6nPbd2aXn-sQSKAnyZ9O_L401KatxtLxQCNcBGAsYHQ/s320/267736182_10227324871089780_4825250413961053674_n.jpg" width="213" /></a></div>Lady Amelia Windsor in a simple... taupe?<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Tud0mWozw4I/Ybeyfv1vctI/AAAAAAAALf0/bCYEDst-ZnUytXu4sJMNdr4GoGrDEIK0QCNcBGAsYHQ/s890/267756431_10227324716565917_7533342216304321313_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="890" data-original-width="628" height="320" src="https://1.bp.blogspot.com/-Tud0mWozw4I/Ybeyfv1vctI/AAAAAAAALf0/bCYEDst-ZnUytXu4sJMNdr4GoGrDEIK0QCNcBGAsYHQ/s320/267756431_10227324716565917_7533342216304321313_n.jpg" width="226" /></a></div>I swear I had a funny photo of Kaley to end with. Well, that's 2021: late, rushed, amateurish, and on a blog, which no one reads any more. Here's to 2022!<br />SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com1tag:blogger.com,1999:blog-2796785757974247915.post-13849493243636432592021-08-02T11:34:00.002-05:002021-08-02T11:34:19.708-05:002022?<p> I've not been able to do much due to asthma, especially with the recent wildfires. I did want to get posted what I'd like to be doing, which is training to race 800m. Ultras were where my knowledge broke down 15 years (!) ago, but going the opposite direction, things fall apart at the long sprints.</p><p>Stage 1 would be just running 4 miles per day easy in 30-35 minutes.</p><p>Stage 2 would be incorporating speed workouts, but done at 75% effort, which is about race pace for races 15-20 times as long (for example, if 800m pace is 100%, 75% is about 15K pace).</p><p>Stage 3 would be running at 100% every 5 days. That would give the following workouts:</p><p><br /></p><p>NOTE THIS IS NOT A WEEK'S WORKOUTS.</p><p>M 4x200m, 4x100m @ 400m pace - 4 minute recoveries</p><p>T 4x400m @800m pace (full recovery)</p><p>W 8x600m at 5K pace (2:1 run:recovery)</p><p>Th 3x (3x300m @800m pace - 1 min.) - 10 min. between sets</p><p>F 20x100m @800m pace - 1 min recovery</p><p>Sa 800m time trial</p><p>S 3x(1200m @ 5k, 400m faster) 2:1 run:recovery</p><p><br /></p><p>The best I could hope for, next year in my new age class would be about 2:35 for 800m. The state record for my age class is 2:23.</p>SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-16251160716571378922020-10-05T13:26:00.002-05:002020-10-05T13:26:53.275-05:00Photos<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-MF2OEZ79gF4/T-M_r0jXbEI/AAAAAAAAFXQ/UZt3aPg1hw4UBxuvMhc39UUkTfUD7DqawCPcBGAYYCw/s500/2009.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="375" data-original-width="500" src="https://1.bp.blogspot.com/-MF2OEZ79gF4/T-M_r0jXbEI/AAAAAAAAFXQ/UZt3aPg1hw4UBxuvMhc39UUkTfUD7DqawCPcBGAYYCw/s320/2009.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-vkaD2Gpbcnc/TtvIO2m9Q5I/AAAAAAAAA8Q/X99uiBfIzhkNQaOmK_9juDpEw8LlqKerwCPcBGAYYCw/s500/Zumbro.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="375" data-original-width="500" src="https://1.bp.blogspot.com/-vkaD2Gpbcnc/TtvIO2m9Q5I/AAAAAAAAA8Q/X99uiBfIzhkNQaOmK_9juDpEw8LlqKerwCPcBGAYYCw/s320/Zumbro.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; 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text-align: center;"><a href="https://1.bp.blogspot.com/-ZSjcr2DbkKA/SRsWMZW0rmI/AAAAAAAAAZk/FRA94MdM_2YayjvvvU1mJcrgqunKeNFTACPcBGAYYCw/s1600/STEVE%2BQUICK%2BFINISH-720239.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://1.bp.blogspot.com/-ZSjcr2DbkKA/SRsWMZW0rmI/AAAAAAAAAZk/FRA94MdM_2YayjvvvU1mJcrgqunKeNFTACPcBGAYYCw/s320/STEVE%2BQUICK%2BFINISH-720239.jpg" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-yzxBGCX56qw/SRsUHHW8UbI/AAAAAAAAAMw/FAe_fl-W4oMnoPn4H-r2YV856bhg2MBNACPcBGAYYCw/s1600/quickwoods-788335.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://1.bp.blogspot.com/-yzxBGCX56qw/SRsUHHW8UbI/AAAAAAAAAMw/FAe_fl-W4oMnoPn4H-r2YV856bhg2MBNACPcBGAYYCw/s320/quickwoods-788335.jpg" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ATVXCEy6t4c/SRsUG1oiOAI/AAAAAAAAAMo/TB24foIXPCEJGQUvLvXKQip8pZhBM-TuACPcBGAYYCw/s1600/quickfinish-785232.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1201" height="320" src="https://1.bp.blogspot.com/-ATVXCEy6t4c/SRsUG1oiOAI/AAAAAAAAAMo/TB24foIXPCEJGQUvLvXKQip8pZhBM-TuACPcBGAYYCw/s320/quickfinish-785232.jpg" /></a></div><br /><p></p>SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com1tag:blogger.com,1999:blog-2796785757974247915.post-72487937059760960012020-10-05T13:21:00.002-05:002020-10-05T13:21:33.525-05:00Locked Out<p> I've been locked out of Blogger since the pandemic started. There's not much to report, as I've been dealing with severe asthma and haven't run competitively. I hope to return here sometime.</p>SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-71937728641448294662020-03-10T11:35:00.000-05:002020-03-10T11:35:12.746-05:00Briefly, Where Things StandI've started running again and can get in literally a mile or two at a fast pace before asthma kicks in. Doing the math regarding my goals for the year and my training so far:<br />
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The first goal is to get on the board for the MN athlete of the year. The easiest standard there is a mile in 6:30 and I'm in 6:17 shape right now. The first mile race is in May.<br />
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The 5K in under 21:00 is much shakier. I'm in shape right now to run 21:51 +/- 0:17. Doesn't look too bad, until you see that that's 3 standard deviations, meaning 99.5% chance I can't break 21 now. I figure I'm more than 186 days from averaging what I need to to break 21, which puts me at September. That's a long time; a lot can happen by then.<br />
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A 5K in under 19 looks out of the question already.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-32661997147853887252020-02-28T11:22:00.002-06:002020-02-28T11:22:54.903-06:00A Very Rough MonthAs good a start as January was for my training, February was awful. I've been ill again and not running. I'm not sure where this blog's headed any more.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-60738331188732327252020-02-22T11:27:00.000-06:002020-02-22T11:27:12.108-06:00Updates from the CompetitionThe initial goal being to break 21 in the 5K, I'm trying to keep track of those my age in Minnesota who do it. There were 4 at the Valentine's Day TC 5K and I didn't know what 3 of them look like; I found photos online, but they were hard to track.<br />
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First, Jim Holovnia, who ran 18:34. He ran a 17:27 last year (and four times under 17:45). Here he is with his team; the photo has a bunch of guys in my age class to watch.<br />
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<a href="https://1.bp.blogspot.com/-OaV566S4lD4/XlFgj_C3wQI/AAAAAAAALRQ/daAKI7qwZ3Qen2zMSYAXnnlYXCmQjAnhwCNcBGAsYHQ/s1600/47580312_10156704688008444_641047027391660032_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://1.bp.blogspot.com/-OaV566S4lD4/XlFgj_C3wQI/AAAAAAAALRQ/daAKI7qwZ3Qen2zMSYAXnnlYXCmQjAnhwCNcBGAsYHQ/s320/47580312_10156704688008444_641047027391660032_o.jpg" width="320" /></a></div>
Front: Matt Waite. 2nd row: Jim Holovnia, Pat Billig, Scott Lindell. Back: Rob Class, Wm. Larranaga, Rob Economy. Lindell's the only one not age 55-59.<br />
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Eric Porte ran 20:30. Last year, at age 54, he ran a 19:07.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-87A9pWxkmRU/XlFhrn8QgyI/AAAAAAAALRY/xw6pvwOtdUQctJDKn7ZI0rHrXcmvXltcQCNcBGAsYHQ/s1600/14291666_10207039695738453_5751482997247781187_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="525" data-original-width="207" height="320" src="https://1.bp.blogspot.com/-87A9pWxkmRU/XlFhrn8QgyI/AAAAAAAALRY/xw6pvwOtdUQctJDKn7ZI0rHrXcmvXltcQCNcBGAsYHQ/s320/14291666_10207039695738453_5751482997247781187_n.jpg" width="126" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This really is about all you find in photos for him.</td></tr>
</tbody></table>
Craig Hagensick ran 20:32. Last year, his best was 20:30.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-lrJxn6P4Ucw/XlFh-Q7c9TI/AAAAAAAALRg/azwNEZ6a-zMm0DJJm2UVUaPbq1LeBe4xQCNcBGAsYHQ/s1600/12916756_10206299837358580_4817556227695704226_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="370" data-original-width="370" height="320" src="https://1.bp.blogspot.com/-lrJxn6P4Ucw/XlFh-Q7c9TI/AAAAAAAALRg/azwNEZ6a-zMm0DJJm2UVUaPbq1LeBe4xQCNcBGAsYHQ/s320/12916756_10206299837358580_4817556227695704226_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">His Facebook profile pic. I have no idea how old it is, but I've met him and it looks maybe 2 years ago.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
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Patrick Wellik ran 20:51. His best last year was 20:58.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-qO-i7Akqrek/XlFiRBPXaBI/AAAAAAAALRo/AC-RqKi-FR0Wo2PhWTR2Wl5IHhImLn1dQCNcBGAsYHQ/s1600/patrick_GSP_UID_8ef58415-50d0-4a34-bcd6-681e7d5e0757.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="400" data-original-width="400" height="320" src="https://1.bp.blogspot.com/-qO-i7Akqrek/XlFiRBPXaBI/AAAAAAAALRo/AC-RqKi-FR0Wo2PhWTR2Wl5IHhImLn1dQCNcBGAsYHQ/s320/patrick_GSP_UID_8ef58415-50d0-4a34-bcd6-681e7d5e0757.jpeg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Work photo (optometrist). The only running photo is blurred.</td></tr>
</tbody></table>
If you want to do an age comparison, here I am in 2018:<br />
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<br />SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-26778684106461417932020-02-16T12:53:00.001-06:002020-02-16T12:53:45.727-06:00One Day's FoodPeople seem fascinated by what other people eat and, when I say what I eat, no one seems to believe me, so here's everything I ate yesterday. It's pretty typical for me; what's not typical is having every bit of food put in the same place with the same plates and bowls for comparison. If you check the time stamps, every calorie was within a few hours.<br />
<br />
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12 oz. black coffee, 1/2 gallon of water. I wake up thirsty. There was more water later, but I wanted to show this.<br />
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1/2 cup mixed berries, 3 apricots, 1/2 peach, 2/3 cup Greek yogurt<br />
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Okay, this is what it looked like when I started eating.<br />
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200 cal. whole-wheat pasta, 1 1/3 c. broccoli, 1 Tbsp. olive oil, 1 Tbsp. vinegar, 2 Tbsp. tomato paste, 1'4 tsp. each of parsley, thyme, mixed Italian herbs.<br />
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Again, not a great presentation.<br />
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1/2 small baked sweet potato (about 2 oz.)<br />
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6 almonds, 1 walnut half, 1 Tbsp. pepitas, 1 Tbsp. peanuts, 1/2 Tbsp. sesame seeds, 1/2 Tbsp. sunflower seeds, 1 tsp. flaxseed.<br />
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Yup, turned into another "dog's dinner."<br />
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4 oz. grapefruit juice.<br />
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2.5 oz. mixed greens (lettuces, spinach, arugula, maybe mizuno), 3/4 oz. kippered herring, 1/2 tsp. capers. <br />
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<a href="https://1.bp.blogspot.com/-c6t0RXseji0/XkmLo5r0zhI/AAAAAAAALQU/9GsK8wObmgIL4bf8Juh0cNp_YsFPdoKjgCNcBGAsYHQ/s1600/PTDC0111.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://1.bp.blogspot.com/-c6t0RXseji0/XkmLo5r0zhI/AAAAAAAALQU/9GsK8wObmgIL4bf8Juh0cNp_YsFPdoKjgCNcBGAsYHQ/s320/PTDC0111.JPG" width="320" /></a></div>
4 oz. red wine. [Homemade. looks anemic and cloudy]<br />
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Turning into an ad for a grocery store brand, just wanted to show ingredients.<br />
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12 oz. skim milk, 3 Tbsp. cocoa powder.<br />
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1/2 c. red lentils, 4 oz. extra firm tofu, 2 oz. ground turkey breast, 1 shiitake mushroom, 1 ancho pepper, 3 cloves garlic, 1/2 tsp. curry powder<br />
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Even if the color was right on this, the combination doesn't look a whole lot better.<br />
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1/2 c. steel-cut oats, 1 apple (pink lady, I think), 1/4 tsp. cinnamon<br />
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12 oz. black tea (while waiting for the oats to cook)<br />
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One last bowl of unappetizing mush.<br />
<br />
<br />
So... I bake. I don't cook. But when people suggest, "maybe you could eat better," I wonder how.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-55822992413487890602020-01-31T11:21:00.000-06:002020-02-01T11:23:30.099-06:00January TrainingNot that you asked.<br />
<br />
Jan 1: 7.5 in 80:46. Wind chill of 5, icy. Some chest tightness.<br />
Jan. 2: 6 in 56:36. Sped up from 3-5. <br />
Jan. 3 AM: 2 in 17:41<br />
PM: 2 in 17:51<br />
Jan. 4: 7 in 67:23, miles 2&3 @ 8:10/mile<br />
Jan. 5 10 in 105:08<br />
<br />
Jan. 6: 4 in 40:54 w/ 8x Indian Mounds hill.<br />
Jan. 7: 7 in 67:31 w/ 4x800@7:55-400.Miles 2-4: 8:37, 8:19, 8:42<br />
Jan. 8: 0 (-10 wind chill)<br />
Jan. 9: 7 in 64:40, last 4.5 in 39:50<br />
Jan 10: AM 2 in 17:44<br />
PM 2 in 17:06<br />
Jan. 11: 0 (-16 wind chill)<br />
Jan. 12: 11 in 115:00 (-2 wind chill)<br />
<br />
Jan. 13: 4 in 39:56 w/ 8x Indian Mounds hill<br />
Jan. 14 7 in 67:29 w/ 4x800 @8:05/mile - 400. [miles 2-4: 8:44, 8:33, 8:39]<br />
Jan. 15 AM 2 in 17:03 w/ 5x100-300 (max speed 6:14/mile)<br />
PM 2 in 17:10<br />
Jan. 16: 0 (-27 wind chill)<br />
Jan. 17: AM 2 in 18:12 (-10 wind chill)<br />
PM 2 in 17:04 (-3 wind chill)<br />
Jan. 18: 7 in 71:30 [miles 2,3: 8:53, 8:46]<br />
Jan. 19: 11 in 114:23<br />
<br />
Jan. 20: 4 in 39:38 w/ 8x Indian Mounds hill<br />
Jan 21: 7 in 70:18 w/ 4x800 in 3:45, 3:38, 4:06, 4:10 - 400. Tired. Really difficult. Windy (first two repeats with wind, last against)<br />
Jan. 22 AM 2 in 16:24 w/ 5x100-300 (max speed 5:32)<br />
PM 2 in 16:19 Felt hard. Tension in back of neck.<br />
Jan. 23: 7 in 64:00 w/ last 4.5 in 38:55<br />
Jan. 24: AM 2 in 16:48<br />
PM 2 in 16:03<br />
Jan. 25: 7 in 64:04 [miles 2&3: 8:05(against wind), 7:47 (half against, half with)]<br />
Jan. 26: 11 in 103:27 Stiff in back before starting.<br />
<br />
Jan. 27: 4 in 38:47 w/ 8x Indian Mounds hill (tight glute medius and TFL)<br />
Jan 28: 7 in 65:59 w/4x800 in 3:42, 3:47, 3:49, 3:37-400. Against wind on repeats 1, 2 and half of 3, with wind last repeat. Wheeze last repeat.<br />
Jan. 29 AM 2 in 16:59 w/5x100-300 (max speed 5:18) Chest tightness.<br />
PM 2 in 16:17 Died half-way.<br />
Jan. 30: 7 in 62:20 w/ last 4.5 in 37:50. Froze hands (8 wind chill)<br />
Jan. 31: AM 2 in 16:29<br />
PM 2 in 16:24<br />
<br />
<br />SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com1tag:blogger.com,1999:blog-2796785757974247915.post-40866647227765708882020-01-29T11:40:00.000-06:002020-01-29T11:40:08.610-06:00Winter Training PlanMy training is only slightly different in the winter, but here's what it's supposed to look like:<br />
<br />
M 4 miles of repeats of Indian Mounds hill (0.25 miles long, 89 feet climb) <br />
T 7 miles, with 4x 0.5 mile @ 10K pace - 0.25 mile recoveries<br />
W AM 2 miles with 5x100m @ 1 mile pace - 300m<br />
PM 2 miles<br />
Th 7 miles, last 4.5 miles @ marathon pace<br />
F AM 2 miles<br />
PM 2 miles<br />
Sa 7 miles, with miles 2&3 @ 1/2 marathon pace<br />
S 11 miles<br />
<br />
I use that one hill because the path is cleared quickly and it's close to home.<br />
The Tuesday repeats change once the snow is gone and I can run on a track.<br />
<br />
In a few days, I'll post my actual January training in detail, so you can see how I'm doing compared to the plan.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-29710278123632245712020-01-27T11:08:00.000-06:002020-01-27T11:08:01.349-06:00First, the GoalsI'll be writing about how I want to train this year and what I'm actually doing, but first, I thought I'd list my goals for the year. <br />
<br />
A) Score a point in the MN runner of the year standings (18:03 5K or 5:13 mile last year) or, much more likely, match my age-graded best time of 18:59 for 5K.<br /> B) Be in the top 10 runners in my age class in the state at 5K (19:33 last year) or make national class standard (19:23)<br /> C) Make the MN runner of the year standard at 5K (20:59)<br />
<br />
There are a lot of big 5K road races in Minnesota that I've never done and they come about once per month, so tentatively, my schedule looks like the following<br />
<br />
[Dates are from 2019]<br />
<br />
Fitger's April 27<br />
Brian Kraft May 27<br />
Wm. Irvin June 21<br />
Torchlight July 24<br />
Scheels Healthy Human Aug 24 or Milk Run Aug 25<br />
Stillwater Log Run September 21 (downhill course; this is my focus)<br />
Gray Ghost Oct 21 <br />
<br />SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-25637694290766665372020-01-22T12:20:00.003-06:002020-01-22T12:20:44.969-06:00Alternatives to the Standard Model of TrainingThe standard model, again, for training: do a wide variety of workouts all the time, increase your mileage and the length of you long runs, then specialize with race pace efforts, finally taper.<br />
<br />
Using the 3:00 Marathon as a standard for reference, every plan has 2 long runs per week (one usually much longer than the other) and 2 hard runs per week. Standard week:<br />
<br />
M<br />
T 12 miles with mile repeats<br />
W<br />
Th 16 miles<br />
F<br />
Sa 12 miles, at least half at a fast tempo<br />
S 20 miles<br />
<br />
1) If you add a 6 mile run on M & W, you get how Jack Foster ran a 2:11 at age 40. This is standard.<br />
2) If you add 12 on M, W, F, you get the high-mileage system, such as Lydiard<br />
3) If you do 6 twice (AM, PM) on M, W, F, you get a different high mileage system.<br />
4) If you cross-train M, W, F you get the low-mileage systems.<br />
<br />
Jack Daniels' Marathon plan combines the two long runs and two fast runs into just two runs, something that makes sense for the marathon.<br />
<br />
The various 3 days per week plans you can find are better suited to 4 hour marathons than to 3 (in my opinion; at 50, Foster ran a 2:20 on three days per week, but also with one day of biking 4-5 hours at a hard pace).<br />
<br />
Here, then, is my (hopefully) last 3:00 Marathon plan, done on 4 days per week, preferably with three 30 minute cross-training days. Explanations of individual workouts are given below.<br />
<br />
<b>The Logician's 3:00 Marathon Plan</b><br />
<br />
M1 15@8 min./mile<br />
T1 15@8<br />
W<br />
Th<br />
F <br />
Sa1 Time trial [10 miles in 62-64; 1/2 mar. in 84-86; 25K in 1:41-1:43; 30K in 2:03-2:05; 20 miles in 2:13-2:15; Marathon race in 2:59:59]<br />
S1 15@8<br />
M <br />
T2 7x1 in 6- 1in 8.75 going to 7x1 in 6:51- 1 in 8<br />
W <br />
Th2 15@8<br />
F <br />
Sa2 26.25 @ 7.5<br />
S2 15@8<br />
M <br />
T3 8@8, 4x1 in 6:42 - 1 in 7<br />
W <br />
Th3 15 @8<br />
F <br />
Sa3 15.75@8, 10.5@6:51<br />
S3 15@8<br />
<br />
The essence of marathon running is that you want to be able to: run the marathon distance at marathon pace without hitting 100% effort until you hit the finish line. Obviously. Here's how the workouts get one there.<br />
<br />
Sa2: Running marathon distance at a hard steady pace. I've a history of going out hard and dying, or slowing very gradually throughout the race. This corrects that.<br />
<br />
Sa3: One needs to be able to run at marathon pace at the end of a marathon, when it's hardest. This has one do a hard marathon pace run at the end of a marathon distance run.<br />
<br />
Sa1: One of the challenges of marathon running is knowing what shape one's in; a 5K runner can just race a 5K to know what shape they're in, but a marathon is a different animal. By running a race-simulating time trial (or race, if one of the correct length is available), increasing the distance every 3 weeks, one can get a good idea of where one is in training. Number crunchers like myself can plot out trends from the results of these to predict a marathon finish time.<br />
<br />
T2: It's useful to be able to hit marathon pace at will from a standard training pace. This gets one able to do that, starting with hard intervals in early runs and proceeding ever closer to marathon pace.<br />
<br />
T3: This is a fine-tuning version of the previous workout. One runs just over and just under race pace, getting a feel for how these variations feel (and it's harder than just running straight race pace).<br />
<br />
Sa3, S3, M1 and M2 combine to be a glycogen depleting protocol, with three days off afterward to do carbo-loading for the next race. It's a good idea to practice this, instead of doing it just once for the big race.<br />
<br />
The distances and times add up to be about what I'd suggested in previous posts in this series for breaking 3: about 65-70 miles per week, about 75 minutes per day on average (including all the days off).<br />
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Where this varies from the standard model is that one begins with running high mileage, rather than building into it, instead building speed week by week. If you're planning on a sub-3, you can run a marathon distance run right now; it might not be pretty, but you could finish the distance.<br />
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................................<br />
<br />
Okay. Next posts will be about my actual training, for a change, since I am back running a bit.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-90878556263187138772020-01-08T11:50:00.001-06:002020-01-08T11:50:07.941-06:00The Dreaded Yearly Fashion Post 2020I've always liked to see the fashions at the Golden Globes, rather than the Academy Awards, because it's less formal (no one gets $200000 in diamonds from Harry Winston, for example) and there are a lot of young newcomers in television each year, whereas film tends to be the same faces repeated for generations. People take some chances. It's Los Angeles in January - which sounds good in Minnesota in January.<br />
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I didn't get to watch this year. First, the Viking's playoff game went to overtime. Second, I was baking a cake for Epiphany the next day (I may have swallowed a plastic baby). Third, I had to watch some DVDs I'd already sold online before I sent them. I even got in a long run.<br />
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I'm already a day late [update: two days], so here's my impressions, dress by dress, without order and without crediting photographers or designers (sorry). As usual, you're going to wonder who some people are.<br />
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Lucy Boynton. I like bits and pieces of this, but it's too much. If the detail of the shoulders and elbows, the belt and collar had been a color - almost any color - this would be a winner. There was a lot of metallic again this year and you'll see a much better take on it below.<br />
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Molly Sims. Without the ruffle at the bottom, this is a nothing dress; with it, it's not much better. The earrings (hard to see here) are nice.<br />
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Annabelle Wallis. Standard black ball gown, but a better shape than usual and the jewelry makes nice accents.<br />
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Bel Powley. Yikes. The less said, the better.<br />
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Ana de Armas. I've become smitten with Ana (form "Knives Out") lately. She's had some interesting fashion choices and has one of the most photographable faces. The only problem with this is that the dress doesn't photograph well. The bright lipstick is necessary. The necklace is necessary. It all works and is just on the verge of failure. Oh, and it has pockets!<br />
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Awkwafina. Quirky, which suits her.<br />
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Cate Blanchett. Though the dress by itself looks like a mushroom cap and stem, it all pulls together with the daring "bra tiara" and accentuates her natural appearance, which is what a dress should do. I want to hate this, but can't; it's just too pretty.<br />
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Charlize Theron. Swing and a miss. The green section of the dress is nothing by itself and there's no point to the undergarment - and the tacked-on train doesn't compensate.<br />
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Elle Fanning. There was a lot of tulle on the red carpet this year. This is a nice color (it looks better in other photos) but does nothing for the wearer. It's a bridesmaid's dress.<br />
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Greta Gerwig. We've seen versions of this before, black with a bold white top. The proportions are right, the design on the sides helps make it more than blocks of monochrome and its only the distractingly bad hairstyle that mars this.<br />
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Gwyneth Paltrow. There's nothing good about this and it's even worse from the back. It's like it's raining dog vomit.<br />
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Jane Levy. 1940's glamour and shades of red always seems to work with red hair. This looks a lot better from a distance, though.<br />
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Jennifer Aniston. Blah.<br />
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Jennifer Lopez. This dress is really divisive, but the hair isn't (1994 is asking for it back). My thinking is always the same: why add the giant bow, is it to hide some flaw? Remove it and you have a simple dress, perhaps too simple. A smaller dark green bow (first thought) wouldn't quite be right, but maybe a green design on the bottom hem would pull it together. In the end: it's... okay.<br />
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Joey King. I actually love this, despite (and maybe because) of all the odd things it makes one think of: I see an oyster. I see labia. I see an inverted lily. The metallic details make all the organic things more interesting. The biggest problem with this is again photographic: one gets a<b> </b><span class="st">moiré effect, which can be removed with a blurring filter, though that creates other problems.</span><span class="ILfuVd"><span class="e24Kjd"></span></span><br />
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Julia Butters. Awwww, how cute is that?<br />
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Kaitlyn Dever. It's a lovely pattern, but there's way too much of it. Remove the puffy sleeves (a trend this year that I'd like to see disappear) and add panels of a solid red or pink - or maybe just a wide belt.<br />
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Kerry Washington. Trying to look sexy never looks sexy. It looks desperate.<br />
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Kirsten Dunst. She always seems to favor colors that wash her out and simple, but frilly. The bottom half is terrific.<br />
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Margot Robbie. California casual. Okay, but insufficient for the occasion.<br />
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Naomi Watts. Uninteresting.<br />
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Priyanka Chopra. The perfect color for her and the length pairs well with the off-the-shoulder detail. The little bit of asymmetry at waist and hip (recall how often I say that an asymmetric dress should be asymmetric all over) keeps it from being too simple. The train looks like a continuation of the waist, as if it's a long wrap, but it's not. I'd lighten the lipstick and add a colored stone to the necklace.<br />
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Reese Witherspoon. Vanilla in a sugar cone.<br />
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Renee Zellweger. I really like this color. The fact that the line from the thigh slit continues through the dress makes this very simple, very elegant dress.<br />
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Saoirse Ronan. Nope. There's a nice side-boob photo of her in this dress somewhere.<br />
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Scarlett Johansen. A nice dress ruined by the feeling that it's all piled up and bunched behind her.<br />
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Shailene Woodley. That piece connecting the bust to the neck draws all one's attention, but it's nothing to look at. Yet, without it, the dress is too simple. All the parts fight each other.<br />
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Sienna Miller. Total misfire.<br />
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Sofia Carson. Tons of tulle below, with a contrasting texture above, this is a nice combination.<br />
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Taylor Swift. The bare midriff doesn't work with the scale of the dress. I like the floral print and the size of the design - from the waist down, this is alright.<br />
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Thomasin Mackenzie. More tulle! The way it separates at the bottom reminds me of car wash rollers and the top of chimney sweeping tools (her arms are pressing down the fringe at the top, which is wrong in a couple of ways).<br />
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Zoe Kravitz. Taking a page from Janelle Monae's constant black and white, this just doesn't seem formal enough for the occasion. Like Sienna's and Margot's, this is an after-party dress.<br />
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Zoey Deutch. 1970's futuristic vampire.<br />
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Nicole Kidman. Compare to Scarlett's. The train is the right size and length and even with a thigh-high slit and strapless (usually too much to do together), doesn't look trashy. This would look interesting with maybe a black matador jacket.<br />
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Helen Mirren. There's really nothing wrong with this at all, except being unmemorable.<br />
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Jodie Comer. Oof. Usually spectacularly dressed on "Killing Eve," this looks like the daughter of Twiggy and David Bowie playing dress-up.<br />
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Leslie Bibb. Um, okay, I guess. Certainly not great, though.<br />
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Rachel Bilson. She needs a new hairstylist. I - again - like the pattern and hate the shoulders.<br />
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Rooney Mara. We laughed at Princess Leia's hair in 1977 and <em>anything </em>went in 1977. This needed color to not look funereal.<br />
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Sarah Snook. Over-sized ball gown was a bit too much for the room, but she wore it to the after-parties as well, so she owned it. <br />
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Toni Collette. Again, I like the print and hate the flouncy shoulders.<br />
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Zanna Roberts Rassi. Neither a nominee or presenter, but "style maven," this is how you do asymmetric dresses. The only thing wrong here is that her hair blends into the dress. Pull her hair back and maybe add a choker.<br />
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So - all of this was done in two minute intervals over the space of two days; if any of it make sense, I'd be surprised, but no more surprised than any of my friends are when they hear I care about fashion.</div>
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Yeah, this guy. Fashion. Go figure.</div>
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<br />SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-38540595690034527962019-12-31T11:26:00.000-06:002019-12-31T11:26:48.343-06:00Has the Standard Model of Training Changed?I like to investigate new ideas in training and philosophize about them; it's what I do - but, after going down various rabbit holes, I inevitably ask myself "Have you tried what works for everyone else?" First, do what's worked for others, then if it doesn't work for you, make tweaks; don't start with something no one's ever tried. But maybe some new method has supplanted the old...<br />
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When I ran my first marathon in the late 1970's, there were no published marathon training plans. Lydiard's was the first and came out a few months after I ran. What we had to go on was lore, guidelines created by those who had gone before. Here were the general rules:<br />
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1) Rarely run more than twice your average distance, and never more than three times it.<br />
2) Your average pace should be a minute per mile slower than your marathon pace (some said 1.25 minutes).<br />
3) The number of total miles you run in the 8 weeks before a marathon, divided by 20, is the number of miles into the marathon before you "hit the wall." [No one ever hits the wall any more; I'll get to that eventually.]<br />
4) Your average training pace is about 1.5 times your all-out one mile time.<br />
5) Get in three 20 mile runs before a marathon and, if you can, make it two 20's and a 22.<br />
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This has 3:00 marathoners running 60-70 miles per week, with long runs of 15-18 miles, at 8:00/mile.<br />
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Strava did a survey of its users and found that sub-3 runners averaged 7.5 miles per day at 7.5 minutes per mile. This is considerably less mileage and much faster. Is this the new paradigm? Going back to the 1973 poll, runners breaking 3 hours averaged 8 miles per day, less than the old guidelines, but it was noted that they had an average one mile race time under 5 minutes and that the more miles they ran, generally the faster they finished; there was nothing about their average training pace.<br />
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I looked for a recent marathon plan that fit the Strava numbers and there's a good one at from Runner's World that averages 7.5 miles per day at 7.5 minutes per mile the last 8 weeks: <a href="https://www.runnersworld.com/uk/training/marathon/a760127/rws-ultimate-marathon-schedule-sub-300/">https://www.runnersworld.com/uk/training/marathon/a760127/rws-ultimate-marathon-schedule-sub-300/</a> Looking at it, I immediately found a lot of things I didn't care for, but it's really a good plan. The last 12 miler should be "easy" rather than "steady" or you aren't tapering properly. The percentage of fast miles is high. It doesn't say what to do if you can't run what it says on any given day. The suggested time for the last 1/2-marathon race is a bit fast. Other than that - and those are quibbles - it has everything right.<br />
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<strong>EXCEPT...</strong><br />
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If you look at it from the rules of the 1970's, it looks different. 7.5 minutes per mile average, less one, gives 6.5 min./mile for a marathon, or 2:50. If you take 7.5/1.5 you get a mile in 5:00, which while correct for a miler like me to run 3:00, is more typical of breaking 2:50 for most runners. If you take the mileage in the last 8 weeks and divide by 20, you get hitting the wall at 21 miles. This is a plan for running 21 miles at 6:30 and then staggering in at 8-8:30/mile the last five miles to still break 3:00. And this is pretty much how I did it back in the day.<br />
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But no one hits the wall any more, and it's more a change in attitudes than in training. You don't get anything more for running so hard that you spend 8 weeks trying to recover than you do for running more easily and finishing 10 minutes slower. Back in the day, if you ran 7:30 per mile on easy days, you ran 70 miles per week and finished in 2:50.<br />
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So - next year already - what I think is really needed for me.<br />
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<br />SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com2tag:blogger.com,1999:blog-2796785757974247915.post-32771808345453972722019-12-26T12:13:00.000-06:002019-12-26T12:13:10.518-06:00Subtypes and Thought ExperimentsOne of my favorite things to ask when coaching: Imagine you're running with a group and you've gone a little farther and a little faster than your typical training run. Now you're given a choice; you can either run one more mile but it has to be the fastest mile of the day or you can run two more miles at any pace. Almost every distance runner I know will automatically go for 2; some will even slow down. A few will "just go with the flow" and see what happens when they get to the next mile marker. I will always choose to go faster; in fact, I'll keep speeding up because, once I've invested the extra effort, I don't want to risk it.<br />
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These divide people pretty accurately into groups. The first are best at races longer than a half-marathon and their races times are in line with what Jack Daniels has published in charts of equivalent performances; these I'll refer to as "marathon types." The second group are about equally good at most distances and their times fall in with the Gardner/Purdy charts or with age-grading equivalency; these I'll call "distance types." The third, including me, are best at short distances (but usually not sprints) and I'll call them "miler types."<br />
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Now imagine you're the marathoner type and, if you ran your best, you could run a marathon in exactly three hours. Imagine that I too could run 3:00 at my best. If you look at mile race times, you see the biggest differences between the groups. You might run a mile in 5:30-5:40, as predicted by Daniels and some others. A typical distance runner, using the Purdy chart would run about 5:15, which fits in with Jeff Galloway's 1.3X rule (5:15 x 1.3 = 6:50/mile marathon pace, just under 3:00). I would come in at just under 5:00 in the mile, which is what was found typical of sub-3 hour marathoners in a 1973 poll and was found typical of sub-3 runners using Strava recently.<br />
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So, we both run a mile race and I trounce you. At 5K, I'm still way ahead. I'm still better than you at 10K and just a little better at 1/2 marathon. You'd expect that I'd run faster than you in the marathon, but we're both 3:00 marathoners. But it should be easier for me to break 3, right? No - it's exactly the same for both of us. You can't run under 5:30 in the mile and that time's a cakewalk for me, but the 3:00 barrier's the same for both - it just doesn't seem right at first.<br />
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What if you're the marathoner type and we run the same time for a 10K? I'd be faster than you at the mile, but slower at the marathon; I'd be running 3:00 and you about 2:50-2:55. This was a problem for me almost 40 years ago. I figured the guys that I could beat in shorter races would be good training partners for me and good pacers for the marathon, but I'd end up going out too fast with them and dying.<br />
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What's even stranger when you look at these performance curves is that, if we use the same training schedules, every training run would be easier for me. You'd think that would make the marathon easier, but it doesn't; the differences become smaller with distance and I'd be only a little better in runs over 22 miles - but how many of those does anyone do in training?! <br />
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What's problematic for me is that, even though the individual runs might be easier for me, the <em>transitions</em> are much harder. Plans tend to increase miles, not increase pace. A plan might have one run 9-10 miles at marathon pace, then 2-3 weeks later run 12-13 at that pace, then 15 at that pace and then the marathon. Each of these runs (except the race) is easier for me, but the increase from one to the next is gradual for you and a huge leap for me. Added to this s that plans frequently ramp up mileage from 45 to 65 miles in a few weeks and those increases are much harder for me. So, I'm constantly getting hammered by harder and harder days and weeks, when you feel it's a gradual improvement. When race day comes, I'm overworked and undertrained!<br />
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Practical consequences of this should gradually become apparent as I proceed through these posts.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-55475997745858484582019-12-16T11:40:00.002-06:002019-12-16T11:40:39.661-06:00Questions Coaches Hate #1,2,3My scattered thoughts should cohere eventually.<br />
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The question I've heard the most often and hate the most when coaching is "What's the absolute least I have to do?" It's usually couched in terms of efficiency, as in I don't want any wasted effort so I can rise faster and higher, but really it's more "I only have an hour before work unscheduled each day." These are the people that, if you tell them they have to run 30 minutes, get on a treadmill and set the timer and the second they hear the bell, they step off. I much prefer the rare "What more can I do?"<br />
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The next one is "Should I try to run farther, or should I try to run faster?" The more you know about training, the less the question means. It depends upon who you are, what you've done, how you responded to what you did, what your goals are, how long you've been training and how long until your next goal, etc. This is where the "performance curves" of my last post come in; you have to know how one effort at one distance compares to another effort at another distance - and that varies from person to person. And just improving that average performance doesn't really mean much (except that you are getting fitter), as your race times don't necessarily correlate well with your average. [Mine actually DO, though. My average run is almost exactly 79% of my race performance, regardless of distance, but that doesn't mean it works for anyone else.] What you want to improve is your race performance, the outlier in your runs, which I call "Beamonizing" (after the long jumper who added two feet to the world record), and the math there becomes 5th partial derivatives of a gamma function... don't worry, no one else understands that sentence, either.<br />
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The question that plagued me my whole career was: "Should I go with my strengths, or should I shore up my weaknesses?" This, too, turns out to be a meaningless question.<br />
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Okay, I think this gets me to the next step in my thought process.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-46126388277321036002019-12-14T13:19:00.000-06:002019-12-14T13:19:02.284-06:00Limiters and Performance CurvesI'm working through another idea in training. To understand it, I have to give a little background to my thoughts.<br />
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What keeps you from being a great sprinter is different from what keeps you from being a great marathoner (the proof is that no one's world class at both). There are a collection of things that limit running performance and we don't even know what they are. People talk about maximal oxygen uptake, but that's just something that can be measured and is dependent upon dozens of variables, some untrainable and that means little far from about 10-15 minutes of racing.<br />
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When you hit your first limiter, the others don't matter. Change that factor and your race times change. However, we don't know but what these limiters are connected, that raising a bar that isn't the lowest might raise the lowest bar too.<br />
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At any rate, if you plot out the logarithm of your race times versus the logarithm of your race distances, many will fall on a straight line, generally the range of races you frequently do. For me, that range is unusually broad - almost from 1 mile to 50K. You'll probably get a steep line over the sprints and then a turn and a flatter line over longer distances and then a steeper line again when you hit ultramarathons - or what looks like a scatter plot, if you haven't raced a lot at a lot of distances.<br />
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The log/log plot slope divides people into categories. People who excel at the marathon, the slope is about 1.06-1.065 and this is about the slope of the chart you'll find in Jack Daniels' book comparing performances. Those who do about as well at all distances are at 1.08-1.085 and these correspond well to the old Gardner/Purdy charts, or if you're using age-grading, with those comparisons. I come in at 1.10, which partly explains why all the things I read about distance running don't seem to apply. If you look at top milers, they come in at about 1.12, but they rarely race beyond 5K.<br />
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Now, marathoners might do better at the long distances because of the slope of this line and their own personal limiters, or it might be that a great performance at the marathon just makes the slope change favorably to that distance. I haven't figured that out yet. I'm working on it.<br />
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The questions that come to me are: Would changing training change the slope of this line for me? Would training specifically for a good marathon make me better at shorter distances as well, or would it come at the expense of running well at shorter distances? Should one train differently depending upon which category one fits in and what changes should be considered?<br />
<br /><br />
I wrenched my back shoveling snow. I have time to think about these things now.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-23603797451157408322019-12-08T12:28:00.000-06:002019-12-08T12:28:02.648-06:00Steve's Evil Kitchen Presents: Lumps of Coal BrowniesFor National Brownie Day (today), here's my recipe for the absolute best brownies. It's my Christmas gift to you. If I can find photos, I'll add them later.<br />
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Line a 8x8" pan with aluminum foil and grease the foil with butter. Then lightly dust the surface with flour. These brownies will be difficult to remove otherwise. The edge brownies will have a white flour coating; if you want to avoid this, you can try dusting with cocoa powder instead, or skipping the dusting altogether and taking the risk that the foil will stick.<br />
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Melt 2 Tbsp. butter with 1 oz. baking chocolate. Add 1 Tbsp. corn syrup, 1/4 cup neutral vegetable (corn) oil, 3 Tbsp. cocoa powder, 1/2 tsp. vanilla extract and 1 cup sugar. Cream the sugar in the liquid. Add 2 large (room-temperature) eggs and mix gently. Add 1/2 cup flour, a pinch of salt, 1/2 teaspoon instant espresso powder (optional) and 1/2 tsp. baking soda. Gently fold in the flour, then pour the mixture into the prepared baking pan. Bake at 350 degrees for 20-25 minutes, until the center is just barely set. Remove from the oven and set on a wire rack to cool.<br />
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Because these brownies will not form the papery skin that people expect from brownies, I suggest gilding the lily with a ganache:<br />
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Toast 1/2 cup chopped pecans in a cast-iron (or other heavy) skillet on the stovetop on medium-low heat, stirring occasionally, until they begin to color, about 5-10 minutes. Melt 1/2 bag (6 ounces) semi-sweet chocolate chips (I do it in the microwave, using the instructions on the bag), add the pecans and spread on top of the cooled brownies.<br />
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Cut brownies into squares after cool and keep covered, at room temperature, for no more than a day.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-90523994204535061292019-11-14T11:19:00.002-06:002019-11-14T11:19:43.256-06:00Missteps and False StartsThere's not much to report and there won't be for a while. I've been trying to get healthy and training's been hit-and-miss since having surgery a month ago. I got to where I was running 3 miles in 22-24 minutes, but not consistently. Then the weather got ridiculous. Now I'm running 8 miles in 76-79 minutes four or five times per week. If and when I can get that down to sub 9 min./mile, I'll start thinking about speed again.<br />
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So, base training for the foreseeable future.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-68985780163026237772019-10-07T11:11:00.000-05:002019-10-07T15:08:48.225-05:00Day One... Yet AgainFor those who haven't followed my illness saga this year, I was diagnosed with "severe persistent asthma with exacerbation" and then developed nasal polyps that completely blocked breathing through my nose and had to be surgically removed - but I also had to have a deviated septum repaired in order to get to the polyps.<br />
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I ran what I could when I could.<br />
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I was given the go-ahead for "light exercise" this past weekend, so Sunday I ran my first run in two weeks: 2.5 miles in 20:14. I had to stop because of wheezing, so I don't have the medications nailed down yet - and won't for a while, as I have steroid implants in my sinuses for the next 5-6 weeks, then go through a protocol to determine what meds I need.<br />
<br />
But, here's my running plan:<br />
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5 days running per week, aiming at 7-8.5 miles at 8-8:15/mile each time, with one (or two) hard run(s) each week of hill repeats. I'm running as many times up a short steep hill as possible (say 12-16 times the Ramsey Hill, which is 0.2156 miles long and 117 feet high). Then I'll switch to long hill repeats (Ohio Street, 0.4345 miles and 174 feet of climb, 6-8 repeats). Then I'll switch back to the shorter hill, but try to run the uphills at 1 mile race equivalent effort. Then I'll switch back to the long hill, working the uphills as 5K (or faster) efforts. At this point, I should be in racing condition and am aiming for an indoor mile under 5:30 and an outdoor 5K under 19, both of which would put me in the top 10 for my age class in Minnesota. These age-grade to 81.75% and 82.26%, which would match my bests in the 1980's.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com1tag:blogger.com,1999:blog-2796785757974247915.post-60015895968593150562019-09-30T12:09:00.001-05:002019-09-30T12:09:21.896-05:00The Long Road Home - Individual LessonsI think I'll bring this series to a close (before I start talking about new plans) with a few things I learned along the way, usually painfully.<br />
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Because everyone asks a runner about marathons, I've trained for quite a few and never run a good one. I've spent decades finding ever better ways for a 5K specialist such as myself to run them, but the fact remains that I'll never be good at them. And 100 milers are much worse. Typically, people who can run a marathon in 3:00 can run a mile in 5:30; for me, three hours is more equivalent to breaking 5:00 in the mile, which is much, much harder. Currently, most people who break 3 in the marathon can also break 5 in the mile, but that's because they could run a 2:45 marathon, but don't train or race hard enough. And that seems to be a generational thing - I get it: you don't get anything extra for running 2:45 that you don't get for running 3:00 (or 4:00... or 6:00), so what's the point of killing yourself?<br />
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On the other hand, training for 1500/5000m, which is probably where I'm best, I always get hurt, take a long time off, start over, get hurt again. All the years of training have shown me something: I do best with few hard runs, though I LOVE to run fast. Coming off an injury, I don't know what shape I'm in, so I run what feels good, surprise myself, and repeat that for another 4 days. It turns out that I can run hard 5 days in a row; but then I get hurt. Long-term, I can only run hard twice per week (and a long run, for me, counts as a hard run). Earlier this year, when I thought of running short track races, I was running hard all the time and it didn't work. It's standard to run hard on Tuesday and Saturday, but then try to squeeze in a "moderate" day on Thursday and an "easy" long run on Sunday, but for me, that's 4 hard runs.<br />
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My best mile races came off 3-4 weeks of specific training, mostly time trials, trying to figure out what kind of shape I was in. If I'd had racing opportunities, that'd be enough.<br />
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What I need to do is run what feels easy most days, with a couple of hard runs each week (which, at my age, are mostly hill repeats) and race 1500-5000m frequently when I feel I'm in shape to race. <br />
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That, obvious as it is, only took 100000 miles and 40 years to figure out.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-66897304889507950072019-09-18T11:21:00.000-05:002019-09-18T11:21:12.232-05:00The Long Road Home - Record KeepingIt's a good idea to keep detailed records of one's running, because one's memories may not match the facts. I kept sketchy records for long periods and I really wish I had what I needed, but I have to make do with what I have.<br />
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I would say that in my best years of running, my best race was always my first of the year. Spring comes suddenly in Minnesota and, not running on snow and ice and wearing two or three fewer layers, it was hard to know just what shape I was in when I'd start that first race, so I'd go with the leaders and hang on as long as I could. One year, I memorably beat a world record holder, a 2:09 marathoner, an Olympian and several college All-Americans in a 5 mile in March, setting a personal record, even though I wasn't in the top 50 finishers! Then, discovering I was in better shape than I thought, I'd ramp up my training and would quickly fall apart, just as allergies and hot weather set in.<br />
<br />
The records show something entirely different.<br />
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The year of that fast 5 mile, I set a PR at 10K three months later and had several good races through the summer and into the fall. I did no formal speedwork, as I was trying to get ready for a marathon and all I cared about was running high mileage (not the 85-110 of a few years later, but in a six week cycle of about 70, 85, 85, 70, 55, 45 miles, with races in the last two weeks) and getting in long runs of 21-24 miles. All of it's written on one sheet of paper! Except for races, I only ran fast a few times, usually before races and always marked "6 miles fast" which would've been under 6 minutes per mile, but not 5 1/2 per.<br />
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The high mileage, the hard speed sessions, none of that actually happened in my two best years. It was early enough (age 19-21) that I was improving, no matter how I trained and I felt "well, I know better now" a few years later when I had changed how I trained. But... I didn't run as well.<br />
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This has me re-thinking what I'm doing now.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-41398693458639655282019-08-26T11:32:00.000-05:002019-08-26T11:32:10.840-05:00The Long Road Home - ExperimentImagine you've been running the same distance at the same pace every day and you decide to train for a marathon. You know one of the challenges is running the distance, so once per week you run longer, adding a mile per week. If you run at the same pace, you're going to have a problem going further, so you run slow enough to get your long run done. If you do these slowly enough, with bathroom breaks and/or walking stretches, you might actually lose fitness by your weekly average getting worse. [I've done this, training to run 100 miles.] If your fitness is actually improving, you should find that you're running faster on the other six days, or at least running the same pace more easily.<br />
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Now imagine that you've heard about doing short hill sprints and you want to know if that will improve your marathoning. You need something measurable, not just "run short hill sprints," so you use the same hill, with landmarks for the start and finish and measure the time it takes you to finish, say, 10 repeats, including the time spent going downhill. Assuming nothing goes wrong (bad weather, injury), you'll probably improve the second and third time you do them, just from learning how to do them.<br />
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These hill sprints have reportedly been very beneficial for some marathoners. Let's consider why they might help. 50% of cases could be coincidence or placebo effect, but that still means that it works for some. Brad Hudson has said that a 1% improvement in 100m sprint time means a 1% improvement in marathon time (all other things being equal). This is not true. As in all things, a few runners will improve greatly, most will see a very small improvement and some will see no improvement or even get worse. There are mechanisms that might apply, however. High mileage runners after a number of years tend to develop a slower step cadence, lessened knee lift and less flexion of the ankle at push-off, all of which have to be corrected to sprint well uphill. Less seasoned runners don't seem to respond as well.<br />
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But will it work for you? If after doing the first few sessions of hill sprints your improvement stalls, it probably won't. But maybe you keep improving, maybe dramatically; even then, there's a problem. Consider this: there are multiple barriers that keep you from being a world-class marathoner, but it's the one you hit first that keeps you from improving and it's probably not the same one that keeps you from being a world-class sprinter; you know this intuitively, as there's no overlap between world-class marathoners and world-class sprinters. So, maybe improving your hill sprints just makes you a better sprinter. The way you know is the same as what I said about the long run - if your other runs get faster too, this was your barrier. If they get worse, it's probably because you're improving at this one thing at the expense of your other runs, either by inadvertently taking it easy the day before and "keying yourself up" for the sprints, and/or running slower the next day or two, trying to recover.<br />
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When you find what works for you, stick with it until it stops working. Then experiment with something else.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0tag:blogger.com,1999:blog-2796785757974247915.post-78933830976144626402019-08-12T11:49:00.003-05:002019-08-12T11:49:59.335-05:00The Long Road Home - Empirical EvidenceI learned a lesson or two recently, after 40 years of running, but I think it will take a few posts to explain.<br />
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The first data available for what runners actually did came from the world record holders who were asked how they trained. Fred Wilt (who I was lucky enough to meet) compiled a lot of this into three books called "How They Train" - long out of print, but some reprinted in Tim Noakes' "Lore of Running." The first volume, covering up to about World War II, showed a wide variety of training methods; by the third volume, it all started to look the same. Some would say that, as times lowered to a theoretical limit, that training also edged toward a singular best method. I think that the spread of information just got people to do what had worked for others.<br />
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The next empirical data I got came when a survey was sent to finishers of the 1974 Portland Marathon. Instead of just the most talented runners, this gave a spread from 2:20 to about 5:00. They found that those who had finished a marathon previously ran 15-20 minutes faster than those who hadn't and posited that the experience caused them to run faster. Instead, I think that those who ran well at a marathon ran another, while those who had a terrible time (I mean that two ways) decided not to run another. For the record, my first 5 finishes were 3:20, 3:19, 3:05, 3:41, 2:42.<br />
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In the 1980's, I was beating 2:30 marathoners in short races, but couldn't break 2:40 (except once, on a short course). Allan Lawrence published three training manuals then - again, long out of print - the first one covering the marathon, with what athletes he coached did, with finishes spaced every 10 minutes from 2:20 to 4:00. I couldn't do any of the workouts in the 2:30 schedule, or the 2:40. I could only do the easy runs in the 2:50. I could do all the runs in the 3:00, but not as frequently as his runners; for example, in the first week of marathon-specific training, he had a sub-3 marathoner run the following week:<br />
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M 16x200in 38- 200<br />
T 10 miles in 70<br />
W 3x1600 in 6:00 - 800<br />
Th 6<br />
F 10 in 70<br />
Sa 1/2 marathon race in 1:25:15<br />
S 18<br />
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I could do the 200's in 31 or 32 and the miles in 5-5:10, but 10 miles at marathon pace meant at least four days of recovery for me. Running almost a half marathon at race pace every other day, PLUS a long run PLUS speedwork? No way.<br />
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I could do all of the 3:10 schedule. His runner had run 3:12 previously and finished in 3:06, which to me just means an easier course or better weather. Remember, I ran under 2:45 on this training. Was coaching just finding runners who underperformed by a minute per mile?<br />
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Now we have all kinds of data available online. Strava compiled data and found that the average runner using Strava that broke 3:00 in the marathon ran an average of 50-55 miles per week, almost all at 7:30 per mile. Lawrence, typical of coaches in the 1980's, would have them run 60-70 miles per week at 8 minutes per mile (for the longer runs and recovery runs).<br />
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I never ran what I considered a great marathon, because, simply, I'm not a marathoner, but a short distance runner. Everyone has their strengths and weaknesses and my weakness is being unable to hold a moderately fast pace for a long time - in other words, marathoning. But I ran my best short races when training for a marathon and that's got me thinking...SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com2tag:blogger.com,1999:blog-2796785757974247915.post-84494115635646871932019-07-15T11:43:00.000-05:002019-07-15T11:43:00.386-05:00Read, Then IgnoreIt's impossible to keep up with all the scientific articles about training, but sometimes one experiment leads to a blog post, then a magazine article, then a training fad, then a book and then several years of trying to explain why it's mostly nonsense. Still, I go back and read the original work. Here's why it's usually pointless.<br />
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Experiments are generally done at universities, so the people available for the studies are 18-22 years old and generally fit. Decreasing the number of variables helps in getting publishable results, but while the general populace fits a normal bell curve, the studies are looking at only the exceptions at one end of the curve. But maybe you're in that small section because runners are self-selective; most sports require 100% effort for seconds or minutes, but those who are poor at those find themselves doing well in endurance sports.<br />
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Studies generally go for 6-12 weeks, because that's as long as you can get volunteers. No one addresses the fact that the results may not be constant, that runners tend to train for months and years. Almost anything that can be tried has been tried, repeatedly, by a large number of people, over the past century of running. If there were something revolutionary in training, everyone would've switched over eventually. How many elite runners do you find doing training significantly different from others (and, if you're going to say "Imagine how much better they'd be if they switched?" I can tell you that it's been at least looked at, and probably tried and quickly abandoned)?<br />
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Is it reproducible? Researchers can only get funding for original work, so studies don't get done twice, but that's an important factor - the original results might have been a fluke. Thus, a good study has the participants go through whatever routine they prescribe, then switch to something else, then go back, to see if the results are reproducible. This almost never happens.<br />
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A typical study will have one group of runners do one exercise and a second group do another, with their average results compared. Let's say group A improves an average of 5% in some measure and group B improves 8%. You'll see headlines that say that B is better than A. The truth is usually more individualistic. Submit any group of runners to a new exercise and you will have most making a minor improvement, but there will also be super-responders who do unusually well and non-responders who do unusually poorly. Super-responders are the people who tell you that they've "found the secret to training success" and write a book, become coaches and get paid to speak at conventions. Non-responders might simply be over-trained or injured, but also might be predisposed to do poorly at that task. <br />
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Sometimes what works at one point in your running career doesn't work in another. A classic example is the soccer midfielder who starts running to improve his endurance and then finds that he's (or she's) a talented runner. Having this person do sprint training will not improve their performance, because they've done so much sprinting in their other sport. Over time, however, that effect diminishes and, their training and racing stagnating, they might need to do sprint work.<br />
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Still, sometimes there's an interesting idea involved. That's why I read the articles. Most runners, though, just want to know what's the most efficient use of their training time - or "what's the absolute least I have to do to meet my goals?" which is the question coaches hate the most.<br />
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If you really want a simple answer to improved performance, I find most people run best when they've had adequate sleep. If you're only sleeping 4-5 hours per night, there's nothing you can do in training that will help more than sleeping more.SteveQhttp://www.blogger.com/profile/16943650844671498074noreply@blogger.com0