So your protein, fat and carb intake. Then supplement any micronutrient deficiencies you may be having. A sensible protein daily allowance is around 1 - 1.4 grams of protein per pound of bodyweight. After that calories would be better utilised as fat or carbs for training.davewilsonmarch. •. Progression runs are my favourite. Start out slow, give the body and your CV system chance to warm up slowly, then gradually up the pace every mile or 2 depending on total distance. I tend to use them on an 8 mile run, starting out at 8:30mm and increasing pace by 15s every mile.That said, lifts that are good for running are as follows: Lower body compound lifts: Squats, deadlifts, lunges, single leg deadlifts, step ups << target high weight, low reps for these. Running builds your endurance, lifting builds your strength. Upper body: Pretty much any targeted back, shoulder, tricep, or chest exercises.On a subjective basis, on recovery runs you should feel as if you’re storing up energy rather than slowly leaking it. You should finish the run refreshed. Going too hard on recovery days —when your body is most tired—means you’ll be more tired than you should when it counts later in the week. Daniels on Easy running:Watch recommendations, please! Hello Advanced Runners, It looks like my Garmin Forerunner 225 is giving up the ghost after seven years of service. I am in the market for a new GPS watch and would love some recommendations from those who keep up with this stuff. Some relevant characteristics:Mar 10, 2023 ... Advanced Running: It's a mindset. Post here for discussion about training for running, race reports, elite results and discussion, and more.The Definition of Shin Splints. Shin splints, or in the medical world, "medial tibia stress syndrome," is an injury resulting in pain that occurs in the shin. The mighty google defines it as: "pain in the shin and lower leg caused by prolonged running, typically on hard surfaces." Good but pretty simple definition.Training. I’m currently getting back into track after a more than a year break and I want to really start giving it my all! So far for training I’ve been running 25-30 miles a week, with 2 fast workouts a week and the rest being easy or long runs. My pr is a 4:29 1500m. I have 2 more months this season to train and race, and I understand ...Summary of recommendations: avoid any cotton in socks, apply Vaseline or similar product to reduce friction and prevent moisture, use baby powder to reduce moisture, tape when necessary, blisters are natural and it takes time and calluses will begin to form, make sure shoe toe box is not too restricting. Pre every run: pre race meal. Warm up (every run): foam roling+dynamic stretching+activation+easy jog+drills+strides (only before workouts) Cool down: easy jog (workouts only) or strides (easy runs) Post every run: foam rolling+recovery meal. Every day: 30-60 min of yoga. r/AdvancedRunning. Post here for discussion about training for running, race reports, elite results and discussion, and more. AR is NOT limited to a certain competitive level or race …Depends on what volume I'm trying to achieve. If I'm running 70-75 miles a week, probably more than half of it is easy days. I generally keep my recovery runs under an hour. If I'm doing an easy run, I usually do an hour but some days I'm squeezing in extra miles to hit my weekly mileage goal (might do 10 instead of 8). Recovery: …Twice over my running career I've had to make like a bear in the woods. In the woods. It was fine because nobody was around although not something I'd like to make a habit of. These days I typically run around residential areas because I prefer the scenery. If I'm randomly struck with the runner's runs on some random avenue, I am fucked.The main thing about taper is what works for you. For a full marathon, my taper is generally 2 weeks. The first week I try to keep the volume up, but cut out pretty much all quality. This usually means keeping a couple ~90 minute runs at long run pace. The second week I start to cut volume to ~5 miles per day.Plantar fasciitis can be caused by too much flattening of the arch, irritating the heel from excess tension. By strengthening and activating the arch's intrinsic foot muscles, we can cause less flattening of the arch. Leading to less tension at …There are a ton of analogies with lifting and running, including what I've read others call a "down week" which is essentially a deload: heavily reduced volume and/or intensity to recover to allow for continued progress. Essentially injury prophylaxis. In lifting, I'd say the general consensus is every 6 weeks or so.Nevertheless, the best things I took from that thread were: -the best indicator of doping is a strange/large jump in the athlete’s progression. Jakob running as fast as he did, while impressive, isn’t that insane when you look at his last few years. You can see an otherworldly talent slowly lowering his PB’s.10KM a day, every day. For 2022 I made a resolution to follow the One Punch Man (goofy anime character) workout. It is 10KM running, 100 sit ups, 100 push ups, 100 squats every day. I made it through, going from run/walking a 75 minute 10K down to a 39:40 PR. I lost 20+ pounds and my resting heart rate hangs between 45 and 50 bpm. We're (trying to) build a system in which we uses professional running coaches, qualitative user feedback (e.g., enjoyment, motivation, injuries) and quantitive metrics (e.g., progress) to distil the optimum training plan for any user drawing on all of these methods but meaning that a user is 100% confident the plan is completely optimum for them. keeping your HR in the same range for the same time during running and cycling will be different? My understanding is that for most people (trained athletes in particular, maybe), it is much easier to get HR up at an easy effort while running than while cycling. So it's not necessarily that the aerobic stimulus would be different (for …Aug 9, 2023 ... The key to maintaining and shedding body fat is not running actually. It's building muscle. It's why a lot of the pro or advanced runners will ...Your weight at your height is perfectly light, like the others are saying, focus on all the other stuff, injury prevention, eating, rest, etc. basically the running 101 stuff and set some goals and go after them. You have a BMI of 20.6, which is at … We're (trying to) build a system in which we uses professional running coaches, qualitative user feedback (e.g., enjoyment, motivation, injuries) and quantitive metrics (e.g., progress) to distil the optimum training plan for any user drawing on all of these methods but meaning that a user is 100% confident the plan is completely optimum for them. week 2: run with slower friends. week 3: 50% of my peak mileage from the last cycle. cut workouts short when they start to feel hard. week 4: 70% mileage and maybe push workouts to 80% workout effort. week 5: start the next cycle. You might start to feel okay after a week or two, but your body is still recovering.Fill a styrofoam cup almost full of water, then freeze. Peel off styrofoam around top of cup and hold bottom to massage along shins, peeling away more of the cup as it melts. (You can also get reusable ice cup makers online, that’s what I use now) Get an elastic band - tie it to something.If after 20 minutes (well probably shorter for running) you still don't feel into it, stop. It's your body's way of saying to rest. I make myself do the first 1.5km (5–8 minutes) it usually ok to get to 5k+ from there. More people need to know that the first mile/2k is always the hardest. Sure, perhaps there is a slightly negative physical effect from drinking, but the overall mental boost from having a relaxed night out and not getting mentally burnt out mid-training cycle is far more of a boost to my running ability than those slight negative effects. All about that balance. Reply. allie-the-cat. Dec 27, 2023 ... Increase Volume Regardless of Pace? · If you are under 7-8hrs/week, regardless of pace, increasing volume should be the main priority -just need ...You can absorb roughly 4-6 calories of carb a minute. That’s 240-360 an hour. I tend to think it’s closer to 240 for me, and so I aim for about 400-450 calories over the first 20 miles and generally forgo calories after that because my …Running is more physically demanding and naturally you'll probably work harder doing it and burn more calories. Running also requires pounding your knees more, while the elliptical is less demanding - so if you're worried about your knees is probably the superior option. [deleted] • 7 yr. ago.Good shoes and make sure you wear a good pair of socks as well. Also try to avoid getting your feet wet especially during long runs because any added friction will cause more blisters. I get dry, thin socks. Cotton socks make you sweat and cause blisters.Squats. Deadlifts. Bench. Overhead press. All your Olympic lifts. And learn the proper lifting form. Get a good 8-12 week weight training cycle in there with lots of compound movements. Condition your whole body, since running is a …Jan 15, 2023 ... The treadmill will not weaken your hamstrings or gluteal muscles. The demands of overground running are not very high in the grand scheme of ...I ended up taking 3.5 weeks completely off from exercise and have been taking iron supplements for over two months now. When I returned to running, my runs were significantly faster than they were when my ferritin was low, even after 3.5 weeks off! I’m running lower mileage right now but have worked my way back into shape.ER24. •. Focusing on speed before endurance is a sure-fire, tried and true way to injure yourself. You can incorporate speed workouts into your routine early on, but run your long runs, and frankly all other runs, at a comfortable pace. If you’re brand new, don’t put too much thought into events yet.Just started running again and I’m planning on hitting around 20-23 miles this week of misty easy runs, last gym day was simple: 1 x 5 deadlift @ 115 (warm up and making sure my form was good, since I haven’t deadlifted in like 4 years) 1 x 5 deadlift @ 135. 3 x 10 pulldowns. 3 x 8 cable rows. 3 x 15 face pulls.On a subjective basis, on recovery runs you should feel as if you’re storing up energy rather than slowly leaking it. You should finish the run refreshed. Going too hard on recovery days —when your body is most tired—means you’ll be more tired than you should when it counts later in the week. Daniels on Easy running:Alternatives to Reddit, Stumbleupon and Digg include sites like Slashdot, Delicious, Tumblr and 4chan, which provide access to user-generated content. These sites all offer their u... Make the logistics around running efficient. If you get right in the shower after running you can actually make do with like a 30 second rinse off. Don't even need to wet/wash your hair every time. Get a lot of running clothes so you don't have to do laundry as frequently and getting an appropriate outfit together is fast. Cadence is an intermediate outcome, kind of like time of possession in football (fútbol o fútbol americano). The team that has possession of the ball wins most of the time. The more lopsided the time of possession, the higher the odds of winning. BUT that’s not actually how the winners and losers are decided. week 2: run with slower friends. week 3: 50% of my peak mileage from the last cycle. cut workouts short when they start to feel hard. week 4: 70% mileage and maybe push workouts to 80% workout effort. week 5: start the next cycle. You might start to feel okay after a week or two, but your body is still recovering. Reddit is a popular social media platform that has gained immense popularity over the years. With millions of active users, it is an excellent platform for promoting your website a...CV Fartlek - 50-60 minutes, including 20 minutes of pickups at CV effort. Example, 10 x 2 minutes at CV pace (effort), jog 1-2 minutes between pickups. Do 4 x 30 seconds, too, at about 1-mile pace (effort), jogging 90 seconds between each pickup. 2) Long Tempo (a.k.a. Tinman Tempo) - 15 minutes EZ, 30-40 minutes at about 3k to 5k …Most discussed products on r/ advancedrunning. All Subreddits. What's the time frame for this analysis? How do you classify the mentions? How do you know if a mention is …Mar 10, 2023 ... Advanced Running: It's a mindset. Post here for discussion about training for running, race reports, elite results and discussion, and more.Advanced Running Metrics, Explained. By Rashelle Brown Updated On June 26, 2019. If you're lucky enough to own the latest running tech, you probably know …week 2: run with slower friends. week 3: 50% of my peak mileage from the last cycle. cut workouts short when they start to feel hard. week 4: 70% mileage and maybe push workouts to 80% workout effort. week 5: start the next cycle. You might start to feel okay after a week or two, but your body is still recovering.Advanced runners should search and explore the wealth of running resources available to them. Whether it be books, websites, Youtube videos, podcasts, past r/advancedrunning discussions, we encourage runners to develop their knowledge of the sport.Sure, perhaps there is a slightly negative physical effect from drinking, but the overall mental boost from having a relaxed night out and not getting mentally burnt out mid-training cycle is far more of a boost to my running ability than those slight negative effects. All about that balance. allie-the-cat.Yes, that may not be as important to a marathon runner, but two marathoners of equal endurance ability, one can run a 63 for the 400 and one can run a 58, I'm taking the dude who can run 58. I agree that speed is an important factor, but planks and the lunge matrix aren't going to improve raw speed and power much. The optimal intensity for recovery runs for most marathoners is to stay below 76 percent of maximal heart rate or 70 percent of heart rate reserve. On a subjective basis, on recovery runs you should feel as if you’re storing up energy rather than slowly leaking it. You should finish the run refreshed. I ended up taking 3.5 weeks completely off from exercise and have been taking iron supplements for over two months now. When I returned to running, my runs were significantly faster than they were when my ferritin was low, even after 3.5 weeks off! I’m running lower mileage right now but have worked my way back into shape.My pc is running too slow for the hardware, what do I need to do? Build - Help. Cpu: amd ryzen 7 7800x3d 8-core processor Motherboard: tuf gaming x670e-plus wifi Gpu: …Hello advanced runners. I'm wondering if anyone has any experience and/or advice on the relative merits of choosing between longer training cycle options. Context: 49yo (50 in a couple of weeks) M with a history of multiple leg orthopedic trauma (multiple motorcycle crashes), asthma and horrible lifestyle choices until my 40s.That being said, I don’t think the lack of cushioning is at fault with your knee problems, when you are running (and training for) marathons you take about 35000 steps, that is 35000 times 2,8x your body weight force that goes to your legs. Thus, strength training is, if not outright mandatory, very very recommended.For vests I recommend the S-LAB Sense Ultra 5 (the 8 stores more stuff but causes water bottles to bounce if you need an extra set in the back, and the other ones are really just pointlessly small). I've used it for many ultra races and honestly it's super duper lightweight and you barely notice it's on.Socks and sneakers are the two most important pieces of gear and I don't normally advocate switching them up 2 weeks before a race. That being said, I use 2 different pairs of wool socks. Either Darn Tough's coolmax or Smartwool's crew running socks. Never have blisters or any hot spots. Pre every run: pre race meal. Warm up (every run): foam roling+dynamic stretching+activation+easy jog+drills+strides (only before workouts) Cool down: easy jog (workouts only) or strides (easy runs) Post every run: foam rolling+recovery meal. Every day: 30-60 min of yoga. Hudson recommends short hill sprints of 8-12 seconds at maximum intensity up a hill that is at least at an 6-8% grade, followed by full recovery (I basically walk down for recovery). The hills sprints are short, and the emphasis is on form up the hill. I also think the type of hill work you're proposing has benefits. May 9, 2022 ... Great summary - could you please copy/paste your work into the FAQ here? https://www.reddit.com/r/AdvancedRunning/wiki/faq#wiki_i_got_covid_-_ ...It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. The deciding factor is the type of training you are attempting to use to improve yourself. If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running. Post here for ...You can absorb roughly 4-6 calories of carb a minute. That’s 240-360 an hour. I tend to think it’s closer to 240 for me, and so I aim for about 400-450 calories over the first 20 miles and generally forgo calories after that because my … Usually I will do 1 or 2 x 1 or 2 minute pushes at “light tempo” during the 3rd mile, sort of like different strides, to help loosen up. Also, give yourself a bit of wiggle room on the first mile or rep of a workout. If your workout is 8x1000 at 3:10, don’t be afraid to open up the first 2 at 3:20 and 3:15. Reports are coming in that a number of Meta’s top social apps, including Facebook, Instagram, and, are all experiencing an outage on Tuesday morning. When …How life changing is qualifying for the Olympics? Elite Discussion. Coming out of the US Olympic trials, we have a few runners from smaller, less "prestigious" training groups make the team. I'm mainly looking at O'Keeffe and Lindwurm here. I imagine their current contracts have a relatively small base but a lot of different incentives in the mix.ER24. •. Focusing on speed before endurance is a sure-fire, tried and true way to injure yourself. You can incorporate speed workouts into your routine early on, but run your long runs, and frankly all other runs, at a comfortable pace. If you’re brand new, don’t put too much thought into events yet.First 2k done at tempo pace, Mile and Second 2k done at 10k pace, ideally 1200 done at 5k pace. 6k Tempo Run done around 5-10% slower than race pace. Pre-Race (3-4 days out): 3-4k Tempo -> 5x400m at 5k pace (recoveries between 30-75 seconds AND between 3:2 and 3:1 work:rest) kevin402can. • 8 yr. ago • Edited 8 …r/AdvancedRunning: Post here for discussion about training for running, race reports, elite results and discussion, and more. AR is NOT limited to a…Even so, in my mind the three biggest benefits of saunas relevant to competitive distance runners are: Inducing adaptation to exercise in heat. Boosting growth hormone levels. Direct gains in fitness due to upregulation of various proteins (heat shock proteins and likely others too), increased plasma volume, and probably other less-well ... Hudson recommends short hill sprints of 8-12 seconds at maximum intensity up a hill that is at least at an 6-8% grade, followed by full recovery (I basically walk down for recovery). The hills sprints are short, and the emphasis is on form up the hill. I also think the type of hill work you're proposing has benefits. In case one you lower HR at 6:10 pace to 135. In case two you run at 5:30 pace still at 150 bpm, but 6:10 is still around 145. As you get faster you notice everything under a certain pace feels equally easy. Back when I was younger, running 7:30 miles felt the same as running 9:00. ER24. •. Focusing on speed before endurance is a sure-fire, tried and true way to injure yourself. You can incorporate speed workouts into your routine early on, but run your long runs, and frankly all other runs, at a comfortable pace. If you’re brand new, don’t put too much thought into events yet.Hansons Half Marathon method plan (advanced) includes a speed/strength day and tempo day. It is a good plan for getting faster at the 10k as well. Peaks around 80k per week. According Daniels running calculator a 37:00 is the equivalent of a …When I returned to running, my runs were significantly faster than they were when my ferritin was low, even after 3.5 weeks off! I’m running lower mileage right now but have worked my way back into shape. My runs were 9:00-9:15 pace and felt very hard when my ferritin was a 12, and now my runs are 7:20-7:45 pace and I feel much better! r/running is for anything related to the sport and there is no barrier to entry. Hobby joggers and up can participate. r/AdvancedRunning is, /per its sidebar/ "NOT limited to a certain competitive level or race times. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors." That being said, I don’t think the lack of cushioning is at fault with your knee problems, when you are running (and training for) marathons you take about 35000 steps, that is 35000 times 2,8x your body weight force that goes to your legs. Thus, strength training is, if not outright mandatory, very very recommended. Averaged out to 53 grams of carbs/ hour. Research points to 60 grams an hour to optimize performance over long distance. The 60 gram/hour (approximate) limit is on glucose transport in the gut. There is also a fructose transport mechanism that operates up to ~30 grams/hour. Running Cardio Fitness Fitness and Nutrition. 33 comments. Best. Slinky1984 • 5 yr. ago. I recently started using the Aftershokz Trekz Titanium headphones and have really been enjoying them. They utilize bone conduction technology so if you’re running on the road your ears are still open to the world around you. It’s been great.I don't think your pacing strategy should impact your training. The best training sessions for me have been: 5 x 1 km @ 5k pace or slightly faster with 400m jogging rests. 8 x 400m @ faster than 5k pace with 400m jogging rests. 20:00 @ almost 10k pace.Incline should to be incorporated into treadmill training to mimic wind resistance. The effect of wind resistance should not be underestimated. 1.0 to 1.5% incline is usually sufficient PubMed Source. 1% is usually appropriate for up to about 7 min/mile, with 1.5% better for anything faster, and 0.5 for much slower paces.Socks and sneakers are the two most important pieces of gear and I don't normally advocate switching them up 2 weeks before a race. That being said, I use 2 different pairs of wool socks. Either Darn Tough's coolmax or Smartwool's crew running socks. Never have blisters or any hot spots.Reports are coming in that a number of Meta’s top social apps, including Facebook, Instagram, and, are all experiencing an outage on Tuesday morning. When …It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. The deciding factor is the type of training you are attempting to use to improve yourself. If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running.At a minimum 2X a week before your workouts, be it a set of strides a moderate tempo or a full blown set of 800s or 1000s at race pace. A warm up routine needn't take long 5-10 minutes of dynamic stretching and drills following a few minutes (say 5-20) of easy running usually does the trick. Effective-Tangelo363.Apr 20, 2023 ... A year to maximise training · Gradually increase your mileage from 12 - 15 to 40 - 50 miles. · Add in some cross training either in the AM or PM ...Incline should to be incorporated into treadmill training to mimic wind resistance. The effect of wind resistance should not be underestimated. 1.0 to 1.5% incline is usually sufficient PubMed Source. 1% is usually appropriate for up to about 7 min/mile, with 1.5% better for anything faster, and 0.5 for much slower paces. PatrickWhelan. • 3 yr. ago. Practically, they are easier to remove than a long sleeve shirt - so if the beginning of a run (or more typically, a race) the athlete expects to be cold, but also expects they will warm up enough they would roll up long sleeves, arm sleeves make sense since they are removable. I'm not sure I could run a 15k at half marathon pace during the thick of training. That's a really hard workout. My peak workouts are 7mi@HMP, 3x3mi@HMP (3 min jog rests), and 2x4mi@HMP (4 min jog rests). For half marathon training I also mix in 7-10mi progression tempos that start 25sec/mi slower than HMP and get faster every mile so the last ... Vintage mens onyx ring, After hours kaiser permanente, Randy shaver golf cart, Jcpenney clearance rings, Regal ticket cost, Chautbrate, Chase bank open hour, Cleveland tn just busted, San diego housing market graph 50 years, Inmate visitation portal tdcj, Treasure coast craigslist org, Best suv reviews, Nyt connections hint jan 8, Kelley johnson below deck nude
davewilsonmarch. •. Progression runs are my favourite. Start out slow, give the body and your CV system chance to warm up slowly, then gradually up the pace every mile or 2 depending on total distance. I tend to use them on an 8 mile run, starting out at 8:30mm and increasing pace by 15s every mile.. The end we start from showtimes near regal shiloh crossing
eras tour us datesStudies have suggested that gels, solids, liquids, whatever, it all works relatively similarly. One thing you may like are something like Clif Bloks. They're like gummy bears but I've always enjoyed simply putting one or two in my mouth and letting them dissolve slowly over a mile or two. 5. eKarmaSkyline.McMurdo Station, Antarctica Club | Reddit Advanced Running on Strava ... ARTCAlmost all my runs are mostly in zone 3, regardless of how easy they feel. I just ignore it. I’ve had a lot more luck dropping the zones and going with Pfitzinger’s estimations. Recovery runs at <74% max heart rate, general aerobic runs at 71-81%, endurance runs at 74-84%, etc.Are you looking for an effective way to boost traffic to your website? Look no further than Reddit.com. With millions of active users and countless communities, Reddit offers a uni...A 1:23 in for a 50 year old in 2006-10 would 80.67% and equivalent time would be 1:13:24. Using the 2023 calculator a 1:23 would be 77.57 - 1:14:09. justforfun3001. • 1 yr. ago. I think it's some of all 3. I'm in the same age bracket. 2 years ago, I ran a sub 4:50 mile, which age graded to a 4:15 mile.The main thing about taper is what works for you. For a full marathon, my taper is generally 2 weeks. The first week I try to keep the volume up, but cut out pretty much all quality. This usually means keeping a couple ~90 minute runs at long run pace. The second week I start to cut volume to ~5 miles per day.Twice over my running career I've had to make like a bear in the woods. In the woods. It was fine because nobody was around although not something I'd like to make a habit of. These days I typically run around residential areas because I prefer the scenery. If I'm randomly struck with the runner's runs on some random avenue, I am fucked.A runner is considered advanced when they are close to reaching their natural genetic potential. Many runners in this distinction run races, however it is not …MapMyRun: Best for route planning. The people have spoken! Now let’s take a look at what each app does, who it’s great for, and what real Reddit users are saying. …Aug 13, 2021 ... Try something... Don't weight yourself for a week, don't run for 4-5 days (rest is always good anyway) , don't compensate with bike/swimming/ ...Your weight at your height is perfectly light, like the others are saying, focus on all the other stuff, injury prevention, eating, rest, etc. basically the running 101 stuff and set some goals and go after them. You have a BMI of 20.6, which is at … My marathon plan has four core workouts: Lactate Threshold Intervals - A series of 4 - 6 intervals anything from 1-4k in length at about your lactate threshold with a couple of minutes of aerobic run in between, delightfully sandwiched between a 15 minute warmup at aerobic pace. VO2 Max Intervals - Warm up, run 4 - 12 intervals from 600m ... Socks and sneakers are the two most important pieces of gear and I don't normally advocate switching them up 2 weeks before a race. That being said, I use 2 different pairs of wool socks. Either Darn Tough's coolmax or Smartwool's crew running socks. Never have blisters or any hot spots.Jan 26, 2022 ... My recommendation is consistency, with a gradual build in total volume. Do most of your miles at an easy pace (try nasal breathing or 5 steps ... Post here for discussion about training for running, race reports, elite results and discussion, and more. AR is NOT limited to a certain competitive level or race times. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. Finally started running again! I signed up for a 10 mile race in March so that I would make myself do Dry January. I’m doing Dry January so I can start running again so I can do the race in March. Gave myself a catch 22. Daily drinking made it hard for me to get back to long distance running. I poured a drink over a run every night.May 9, 2022 ... Great summary - could you please copy/paste your work into the FAQ here? https://www.reddit.com/r/AdvancedRunning/wiki/faq#wiki_i_got_covid_-_ ...Advanced Marathoning (Pete Pfitzinger, Scott Douglas - 2001) Science - Though very specific to running marathons and not meant for the average runner, I personally gained so much from this book in terms of understanding the concepts and purposes of the various types of runs that I felt compelled to include it, if only in the honorable mention section.So for a marathon, that's a month of recovery time. However, that doesn't mean no running. It just means no hard workouts or racing for a month. Easy, recovery runs are fine. A marathon does a lot of damage to the legs, so it is a good idea to take a week or so off for the body to repair itself.You don’t increase by 5*number of weekly runs with Daniels, you just increase by the number of weekly runs. So if you run 5 times a week, then you increase by 5 miles after 3 weeks of the same mileage, if you run 7 times, then it’s 7 miles etc with a max of 10, even if you run more than 10 times a week. 19.For a 1500m runner, 20 minutes at lactate threshold (4-4.5 miles for elites) is a fine workout. For a marathoner, 50-90 minutes at marathon pace could be considered a good tempo workout. You can also split up your tempo into cruise intervals (I’d recommend 1ks or miles) with short (45-60 second) rest.Height and weight as a middle distance runner. Health/Nutrition. Stats: 19m 6’3”, 165lbs, PRs: Mile: 4:34 (2.5 years ago) 5k: 17:26 (very hilly course, 3.5 years ago) 800m: 2:02 (2.5 years ago) Note: my prs are from a while ago because I had to stop running due to injury for 2 years, I’ve finally been able to run again in the past few ... It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. The deciding factor is the type of training you are attempting to use to improve yourself. If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running. 424K Members. 30 minute Tempo run. Speed work, increasing laps or distance from week to week. 1 or 2 recovery runs. So all in all 5-6 runs a week. I'm currently training for an olympic triathlon in august and a couple cycling races in september. I figured I would continue with my 10k training until august, take sept easy, base build with hills and long slow ... The General Services Administration’s proposal includes $11.2 million for presidential transition activities, with $7.2 million of that set aside for the potential new …The average horse can run at about 30 miles per hour. Horses that are bred to run long distances have been recorded to run up to 40 miles per hour. Quarter horses bred for racing s...Cadence is an intermediate outcome, kind of like time of possession in football (fútbol o fútbol americano). The team that has possession of the ball wins most of the time. The more lopsided the time of possession, the higher the odds of winning. BUT that’s not actually how the winners and losers are decided.Running, Weight Loss, and Target BMI for First Marathon. Stats: 36/M 5’7 145 lbs, 35 mpw, 23:52 5K, 49:53 10K (obviously I’m growing out of “Running” and into “Advanced Running” so my bad if this seems to be in the wrong place) Saw a few older threads on related subjects, but had some questions specific to my situation.keeping your HR in the same range for the same time during running and cycling will be different? My understanding is that for most people (trained athletes in particular, maybe), it is much easier to get HR up at an easy effort while running than while cycling. So it's not necessarily that the aerobic stimulus would be different (for …Unlike Twitter or LinkedIn, Reddit seems to have a steeper learning curve for new users, especially for those users who fall outside of the Millennial and Gen-Z cohorts. That’s to ...ER24. •. Focusing on speed before endurance is a sure-fire, tried and true way to injure yourself. You can incorporate speed workouts into your routine early on, but run your long runs, and frankly all other runs, at a comfortable pace. If you’re brand new, don’t put too much thought into events yet. Post here for discussion about training for running, race reports, elite results and discussion, and more. AR is NOT limited to a certain competitive level or race times. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. The deciding factor is the type of training you are attempting to use to improve yourself. If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running. The Weekly Rundown for February 04, 2024. r/AdvancedRunning. r/AdvancedRunning.Advanced runners should search and explore the wealth of running resources available to them. Whether it be books, websites, Youtube videos, podcasts, past r/advancedrunning discussions, we encourage runners to develop their knowledge of the sport.keeping your HR in the same range for the same time during running and cycling will be different? My understanding is that for most people (trained athletes in particular, maybe), it is much easier to get HR up at an easy effort while running than while cycling. So it's not necessarily that the aerobic stimulus would be different (for …Incline should to be incorporated into treadmill training to mimic wind resistance. The effect of wind resistance should not be underestimated. 1.0 to 1.5% incline is usually sufficient PubMed Source. 1% is usually appropriate for up to about 7 min/mile, with 1.5% better for anything faster, and 0.5 for much slower paces.I did park run about a month ago, and got 20:10 for the 5km, so a 30 sec decrease. In my general runs I do, I’m also quite a bit slower now (I used to run 4:10-4:40/km pretty much every run, now I have to really force myself to do sub 4:40/km). I don’t even want to know how much slower my half would be, probably about 10 mins.Some can push hard in multiple workouts per week, others need more time between hard workouts. Most people say 5 to 6 days a week is ideal, but I’ve seen plenty of good runners who only run 3 days a week and I know a lot of people who never take days off. I’d play around with your schedule and see what feels the best.Finally started running again! I signed up for a 10 mile race in March so that I would make myself do Dry January. I’m doing Dry January so I can start running again so I can do the race in March. Gave myself a catch 22. Daily drinking made it hard for me to get back to long distance running. I poured a drink over a run every night. r/advancedrunning is for people who approach running, training, and racing with an athlete mindset; whether you're on your high school cross-country team, a masters-level age group winner, or whatever doesn't really matter. Reply reply. 23569072358345672. Jan 8, 2023 ... Yeah those are some advanced level times! ... Yeah, I had decent speed for a 5k guy, but only started running when I got to college so I rarely ...Aim for 57 minutes. World record for the man who out of the blue runs a 1:28, on a cold, with no training. Also, 18/55 and 18/70 are marathon training plans. Pfitzinger's half marathon plans can be found in his book "Faster Road Racing". But probably those are overkill for you right now if you're only running 15-20 miles per week.I did park run about a month ago, and got 20:10 for the 5km, so a 30 sec decrease. In my general runs I do, I’m also quite a bit slower now (I used to run 4:10-4:40/km pretty much every run, now I have to really force myself to do sub 4:40/km). I don’t even want to know how much slower my half would be, probably about 10 mins. The optimal intensity for recovery runs for most marathoners is to stay below 76 percent of maximal heart rate or 70 percent of heart rate reserve. On a subjective basis, on recovery runs you should feel as if you’re storing up energy rather than slowly leaking it. You should finish the run refreshed. Studies have suggested that gels, solids, liquids, whatever, it all works relatively similarly. One thing you may like are something like Clif Bloks. They're like gummy bears but I've always enjoyed simply putting one or two in my mouth and letting them dissolve slowly over a mile or two. 5. eKarmaSkyline.These runs should be continuous (90 min straight) rather than broken up (6x15 min) as if you run them appropriately, continuous is manageable (breaking them up won't give you much higher volume because at some point you would deplete glycogen supplies and the run will become significantly higher), and long hard continuous running is somewhat …Today kicks off the 100th edition of the historic Hakone Ekiden Race. For those unfamiliar with Ekiden, it's a road relay race format that exists primarily in Japan and had deep roots in the running culture of Japan. Hakone Ekiden is the pinnacle of Ekiden racing, as it's a two day race from Tokyo Center to Hakone region ( 5 legs …For starters don't just drop extra days of swimming on top of your training schedule. Increase the overall activity slowly same as you would increase running mileage. So that means you will be swapping some of your running sessions for swimming sessions. Learn to swim well. Get a coach to get the basics once. Easy, recovery runs are fine. A marathon does a lot of damage to the legs, so it is a good idea to take a week or so off for the body to repair itself. I take a week off of running after the race that ends a training cycle (a 5k or a half) just to let the legs heal and the mind relax from 12-16 weeks of training. Chillin_Dylan. These runs should be continuous (90 min straight) rather than broken up (6x15 min) as if you run them appropriately, continuous is manageable (breaking them up won't give you much higher volume because at some point you would deplete glycogen supplies and the run will become significantly higher), and long hard continuous running is somewhat …Trevor Raab. Running Shoes & Gear. Winter Cold Weather Running. The Best Advanced Treadmills for Runners. These rock-solid machines deliver high-quality …I’m looking for some advice on how to structure my training for the next 3-6 months. For context, I’m 25M, 6’0, ~200lbs. I ran XC and track in high school but was not particularly good. I picked running back up in 2020 after graduating college and not running much during school. Nevertheless, the best things I took from that thread were: -the best indicator of doping is a strange/large jump in the athlete’s progression. Jakob running as fast as he did, while impressive, isn’t that insane when you look at his last few years. You can see an otherworldly talent slowly lowering his PB’s. 20 Week training cycle. This advanced marathon training plan is a 20-week program that is designed to prepare an advanced competitor to peak for a marathon. This program … Then pick another goal. Good luck! So, ramp up to 50 mpw, though keep the same intensity. Figure out a diet that is healthy and that you can stick to. Drink water when you're tempted to eat something at odd times. Don't keep junk food, soda, or alcohol at home. And slowly lose the weight, about a pound a week. 72 votes, 73 comments. true. r/AdvancedRunning: Post here for discussion about training for running, race reports, elite results and discussion, and more. AR is NOT limited to a…It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. The deciding factor is the type of training you are attempting to use to improve yourself. If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running. Post here for ...r/AdvancedRunning. r/AdvancedRunning. Post here for discussion about training for running, race reports, elite results and discussion, and more. AR is NOT limited to a certain competitive level or race times. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors.Research points to 60 grams an hour to optimize performance over long distance. The 60 gram/hour (approximate) limit is on glucose transport in the gut. There is also a fructose transport mechanism that operates up to ~30 grams/hour. Combining the two of then is how people get the 90-120 grams/hour numbers.Finally started running again! I signed up for a 10 mile race in March so that I would make myself do Dry January. I’m doing Dry January so I can start running again so I can do the race in March. Gave myself a catch 22. Daily drinking made it hard for me to get back to long distance running. I poured a drink over a run every night. We're (trying to) build a system in which we uses professional running coaches, qualitative user feedback (e.g., enjoyment, motivation, injuries) and quantitive metrics (e.g., progress) to distil the optimum training plan for any user drawing on all of these methods but meaning that a user is 100% confident the plan is completely optimum for them. Race day: one NoDoz 100mg caffeine tablet 45-60 minutes prior to the race, followed by a electrolyte tablet (with 75mg caffeine) dissolved in water 30 mins before the race. I wouldn't try it on the day of the race, but try it before a workout that is representative of the pace/effort of your race. starfisterio. Good shoes and make sure you wear a good pair of socks as well. Also try to avoid getting your feet wet especially during long runs because any added friction will cause more blisters. I get dry, thin socks. Cotton socks make you sweat and cause blisters.Summary of recommendations: avoid any cotton in socks, apply Vaseline or similar product to reduce friction and prevent moisture, use baby powder to reduce moisture, tape when necessary, blisters are natural and it takes time and calluses will begin to form, make sure shoe toe box is not too restricting.Squats. Deadlifts. Bench. Overhead press. All your Olympic lifts. And learn the proper lifting form. Get a good 8-12 week weight training cycle in there with lots of compound movements. Condition your whole body, since running is a …The tempo part is based on that feeling that the 1st repeat in a workout often feels less comfortable than the 2nd. i only warm up for workouts. ive warmed up up to 7 miles, but that was likea second run then a workout. usually 2-3 miles is ideal. about 15-20 minutes. It depends on how far your normal runs are.Fill a styrofoam cup almost full of water, then freeze. Peel off styrofoam around top of cup and hold bottom to massage along shins, peeling away more of the cup as it melts. (You can also get reusable ice cup makers online, that’s what I use now) Get an elastic band - tie it to something.Advertising on Reddit can be a great way to reach a large, engaged audience. With millions of active users and page views per month, Reddit is one of the more popular websites for ...Watch: Shubman Gill's Stunning Running Catch Prompts World Cup Final Reminder From Sunil Gavaskar Shubman Gill took a fine running catch as Kuldeep …Running is more physically demanding and naturally you'll probably work harder doing it and burn more calories. Running also requires pounding your knees more, while the elliptical is less demanding - so if you're worried about your knees is probably the superior option. [deleted] • 7 yr. ago. Make the logistics around running efficient. If you get right in the shower after running you can actually make do with like a 30 second rinse off. Don't even need to wet/wash your hair every time. Get a lot of running clothes so you don't have to do laundry as frequently and getting an appropriate outfit together is fast. The deciding factor is the type of training you are attempting to use to improve yourself. If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running. The Weekly Rundown for February 04, 2024. r/AdvancedRunning. r/AdvancedRunning.80/20 Running by Matt Fitzgerald promotes slowing down the majority of your runs to allow runners to improve. 80 percent of the runs are done at lower intensity and 20% at higher intensity. This article by Fitzgerald gives an explanation and this post on the 80/20 site gives some explanation on the run types. Hudson. Then pick another goal. Good luck! So, ramp up to 50 mpw, though keep the same intensity. Figure out a diet that is healthy and that you can stick to. Drink water when you're tempted to eat something at odd times. Don't keep junk food, soda, or alcohol at home. And slowly lose the weight, about a pound a week. 72 votes, 73 comments. true. Rowing machine. Jump rope. Get a painters breathing mask and run in that. But seriously a rowing machine is a great investment for any rehabilitation time if you're doing serious long distance running. ExiledWeegie • 3 yr. ago. 2nd to rowing machine, fantastic for maintaining / building fitness during injury.Yes, that may not be as important to a marathon runner, but two marathoners of equal endurance ability, one can run a 63 for the 400 and one can run a 58, I'm taking the dude who can run 58. I agree that speed is an important factor, but planks and the lunge matrix aren't going to improve raw speed and power much.Incline should to be incorporated into treadmill training to mimic wind resistance. The effect of wind resistance should not be underestimated. 1.0 to 1.5% incline is usually sufficient PubMed Source. 1% is usually appropriate for up to about 7 min/mile, with 1.5% better for anything faster, and 0.5 for much slower paces.Running Cardio Fitness Fitness and Nutrition. 33 comments. Best. Slinky1984 • 5 yr. ago. I recently started using the Aftershokz Trekz Titanium headphones and have really been enjoying them. They utilize bone conduction technology so if you’re running on the road your ears are still open to the world around you. It’s been great.On a subjective basis, on recovery runs you should feel as if you’re storing up energy rather than slowly leaking it. You should finish the run refreshed. Going too hard on recovery days —when your body is most tired—means you’ll be more tired than you should when it counts later in the week. Daniels on Easy running:. 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