Learn | Make | Fix | Run

Because of my current quadricep niggle, I analyzed my running log and came to a realization. Many coaches and YouTube running channels recommend only changing one part of your training at a time. They suggest that if you increase your volume, you should not increase your intensity and vice versa. My plan after my last marathon was to concentrate on distance to get my base back up and then focus on speed. However, I threw running form changes into the training mix, which led to my current predicament. The recommendation is only to change one thing at a time, and I changed two things. Since last week’s update, I have cut back my mileage and focused solely on form. It took about a week, but the niggle appears to have gone away. I have started a five-minute glute activation warm-up from James Dunne. I can tell my quads and glutes are working harder when I run. My pace has slowed tremendously. My weekly mileage has plummeted. However, it’s all good since my aches and pains have disappeared,

Today marks the first anniversary of Learn | Make | Fix | Run. I had a soft opening of the blog on January 27, 2023. I wanted to have some content in the blog before formally introducing it to the world on March 17, 2023. This is the 86th blog entry.  When I started, I thought the blog could be my professional portfolio. Over time, I learned I needed a separate site for my portfolio ( https://MikeLXD.com ). The blog's original intent was to share what I have learned while making, fixing, or running. I’ve done just that with the overarching belief that I should only post when I have something to share. I’ve been pretty consistent with running and have regularly released running-related posts on Tuesdays. I believe I learn something new daily and thought it would be easy to share non-running related weekly. However, keeping to my principle about only posting when I have something to share, I haven’t been as regular with posting what I have learned, made, or fixed on Fridays. I took t

I heard a slight, subtle hissing noise from the toilet in the middle of the night. It was coming from the fill side of the tank and was not caused by a leaking flapper. Upon examination, the cap assembly for the toilet fill valve had failed. As seen in the first video * , water continues to flow when I cover the area where the float seals the valve cap. The fix was quick and inexpensive because I only replaced the cap assembly. The big box stores would like to sell you the entire fill valve for about $27 rather than sell the replacement cap for about $5. Replacing the whole fill valve is a lot more work. You must drain the tank, disconnect the supply line, remove and replace the fill valve, reconnect the supply line, and check for leaks. In addition, you will need tools. I was able to stop the leaking toilet for under $6. I found the part on Amazon for about $7, but upon further review, I could pick it up from a local True Value for about $5. The entire job took about two minutes to cl

I spent last week tending to my right hip flexor. After some consultation with Dr. Google, I’ve concluded that my pain is coming from two different sources. I have been trying to run with a better posture, but it is straining my underused rectus femoris (quad muscle). In addition, I believe I am sitting too much and shortening my iliacus muscle. I’ve noticed iliacus pain while running and after sitting for a while. I thought that by taking it easy, my niggles would resolve. However, it doesn’t seem like it’s getting better. Thankfully, it is not getting worse. My original plan was to increase my weekly mileage before working on my core exercises. However, now I think it would be better to start looking at those core and hip flexor muscles. It feels like I need some strength work before I ramp up my distance again. I also need to reduce the amount of time I spend sitting. Have you experienced similar symptoms? What did you do to resolve them? I would like to hear about them in the comme

Recently, I learned that my favorite way to make mashed potatoes is in the Instant Pot. It sure beats my old and very long process of boiling potatoes, poking them periodically to see if they were done, draining the pot, and mashing. Then there’s the issue of keeping them warm until dinner is served. Here’s how I use the Instant Pot. I peel about two pounds of Yukon Gold Potatoes and cut them into eighths. I add one cup of cold water to the Instant Pot. I add the diced potatoes into a steamer basket and place the basket into the Instant Pot. I place the lid on the Instant Pot and set the valve to seal. I set the Instant Pot for 8 minutes using the manual high pressure setting. I quick release the lid once the potatoes are finished cooking, remove the steamer basket, drain the water, and put the steamed potatoes back into the Instant Pot. From there, I add butter (about 1/4 cup) and milk (about six fluid ounces) and mash the potatoes in the Instant Pot. Once I am finished, I leave the I

Admittedly, I do not have the best posture. It’s always been an issue. I had a small wake-up call in 2017 when I had a bulging disc causing spinal stenosis. It got to the point when I could not hold a paper plate in my left hand. The remedy was a cortisone shot and physical therapy. They both helped, but I have not been good about keeping up with the exercises. I have been conscious about my posture when working on the computer, and thankfully, the pain has not returned. After my last marathon, I was working to get my base mileage up to 40 miles a week (MPW). As I built up the mileage, I noticed my quads and glutes showing signs of fatigue. I’ve seen that when I get tired, I start “sitting back in the saddle” as I run. I wanted to get up to 40 MPW at my easy pace from my last training block. However, for once, I decided to listen to my body and take a step back to focus on form, not speed or distance.  Since I was recovering, I kept it in zone 2 for my base runs and have become more aw

I took a few weeks off from the blog to enjoy a Merry Christmas and Happy New Year. I hope you enjoyed your holiday break and are energized by the new year. My calf muscles have been perpetually tight and sore. I think it’s getting to the point where my calf tightness might be causing some plantar fasciitis. During my last marathon training block, I noticed that I needed to be diligent about stretching my calves during my peak mileage weeks of training. I have tried foam rolling them in the past, but that did not seem to help. I have seen people in a kneeling position place a broomstick behind their knees and lower their backside to crush/self-release the fascia, which did not seem to work either. I tried using a massage gun once, and my calves did not appreciate it. A couple of weeks ago, I finally spent some time working on my calves, but this time with a ball. I placed the ball under the tight spots of my calf and stayed in that position until the tightness was released. I kept at i