>Advice for new runners:
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;
- If you start to feel pain anywhere, stop and rest;
- Don't try to copy what pros are doing. Do what feels natural; and
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).

>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png

>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/

>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/

>Performance calculators
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator

Previous >>76434657

>>76444317

Tubby Tuesday checking in on a Thursday.

>>76447870
just migrating my diarypost over here.
about to go for a quick mile and a half before I figure out what I'm making for dinner.
WAGMI bros

>>76447971
Very nice. Jealous of your gains. I have to claw kicking and screaming for every second gained these days :(

>summer vacation
It's been months since I last ran and a year and a half since running 6x week. It's going to be interesting to see how far I can get in 18 days.

>>76447971
Wowow, very nice anon. Enjoy your /roon/.

I'm also trying to figure out my food. I've been eating same diet food for 6 weeks and I woke up today it's all revolting to me - eggs, lentils, and grilled chicken. I can't get myself to eat any of it anymore. So need to change all my food. Want to try protein overnight oats and some smoked salmon bullshit. Need to also figure out a good beef dish. I look at chicken now like the ugly girl I took to prom, that is to say, with visceral revulsion and excessive trauma.

>>76448030
>Need to also figure out a good beef dish.
I suck at cooking but something like this is my go-to for pork or beef, I'd recommend adding some sesame oil if you have it and using thin slices of meat
https://based.cooking/marinated-pork-steaks

brutally hot today, my pace plummeted halfway through still pleased i did it at least lol

>>76447948 (OP)
>/Troon/ Running General

>>76448128
bless your heart troonanon

>>76448065
1. fry onion + garlic
2. fry beef mince w/ paprika + cumin + salt + pepper
3. add black beans, crushed tomatoes + whatever veggies you want carrot/potato/capsicum etc
4. simmer for a while until soft
eat with rice and cheese

>Dyel General

>>76448145
meant for
>>76448030

>>76448145
thats just fucking chili

>>76448156
and? it's easy, cheap, and nutritious

>>76448145

Thanks anon, but this is too similar to my lentils. Current recipe I've eaten every day since I started shedding corpulence:

-Fry onion, garlic, carrot, celery
-add paprika, cumin, coriander, salt pepper
-add veg stock, crushed tomatoes, and lentils
-simmer 35 minutes.

Eat with swedish crisp bread and cheese.

>>76448128
Fuck off these threads are moving way too fast becuae of shit heads like you. Chill out with the trooning, please.

is running on the road different from running on a treadmill? it feels pretty good to run on a treadmill at a consistent pace, my friend who does it consistently says that running on the road wears you out more and he thinks on the road he can cover only like a third of what he can cover on the treadmill in the same amount of time

>>76448457
i had been trooning on the tready for for past 6 months or so. i recently started trooning outdoors. honestly outdoors seems easier to me. the tready was always a slog. Perhaps that is all psychological though.

i saw a moose and a deer on my roon today :)

>>76448457
Well yeh obviously, on a treadmill you don't really have to propel yourself forward.

>>76448151
I lift more than you.

morning healing run. I am feeling very healed

>>76447948 (OP)
Why won't Asics restock these?

>>76448485
oh true

>>76448527
because of woke

>>76447948 (OP)
how many milks do you drink today?

Milk? No thanks. I only drink choco milk.

>>76448477
>i had been running on the tready for for past 6 months or so. i recently started running outdoors.

>>76448559
kek

>>76448483
>i saw a moose and a deer on my troon today :)

>>76448557
choco milks counts a milks. how many milks do you drink today, anon

>Weather finally cools down
>Can't push myself past mile 14.

How do you actually build up endurance?
Does treadmill count or are people memeing?
I can do half miles at a decent pace but after that I'm gassed and can't get past even a 9 min one mile.

>>76448668
go run on a treadmill
then go run outside
note the difference

>>76448668
it sounds like your half mile pace is too intense for your conditioning level right now. most people recommend doing mostly zone 2 cardio to build up your endurance, so you are going to want to go for longer runs at a slower pace. of course, you can mix in some harder runs, too, but zone 2 is the easiest way to build up your base.

have to do 4.5 mi tonight...

>>76448717
Brotha that's not even 10K get it in

>unheathy smoke for days ahead
my roons...

>>76448772
yeah but i ran 8.5 yesterday and i'm still tired

>>76448796
>unheathy smoke for days ahead
>my troons...

this general deserves a better class of shitposter

>>76448881
YJK those two are too cute to shit and have delicious buttholes

i'm a bit worried about signing up for that HM now... I think I should be able to finish, but idk if I'll do as well as I'm hoping. On the signup form, I put my goal down as 1:45.

>>76448907
>On the signup form, I put my goal down as 1:45.

if i am not wearing hoka shoes, am i even a runner? what is the official running shoe, like how iphone is the official phone, without it u can't get laid, what is the official running shoe? tell me runfags

>>76448924
Hoka

>>76448924
I've been running the New balance Rebel series for the past 5ish years, and I liked the "new" rebel 4's so much that I'm on my second pair, and got a pair of super comps.
Recently ran a 12:30 2mi and a 1:40 HM in my super comps, with a 6:30 average for my first 4 miles in my HM

>>76448924
>GOAT tier
ASICS, Saucony
>Good tier
New Balance, HOKA, Brooks, Adidas
>OK tier
Nike, Mizuno, On
>Dog shit tier
PUMA, Kiprun, Altra

how many milks do you drink today rooners

>>76448924
the shoe market is very crowded and there isn’t a single brand that dominates like iPhones. Also you get some differences in brands in road vs track vs trail. Everyday trainers vs race day shoes. Typically you get an “it” shoe for the year and they can be different brands. When Alphaflys first came out they were what everyone was wearing at races. But now there is a mix of race day shoes at start lines. I think Pumas Nitro Elite are popular now. The superblast were all anyone wanted 2 years ago for daily trainers. I would say the adidas Evo SL is the hot shoe right now.

Got covid a couple of weeks ago and now dealing with garmins rainbow bs

>>76449042
>covid
What's that?

>>76449042
coros is the same
>rest day
>OH EM GEEEEEEE YOUR TRAINING STATUS HAS DROPPED 90% YOU'RE IN MAINTENANCE
>YOUR FITNESS LEVEL HAS DROPPED 10 POINTS

>>76449069
Doing my first running race in a week reeeeee.

>>76449061
It wasn't too bad, mostly annoying thing was the headache it gave me.

>>76449009
>how many milks do you drink today trooners

took almost 2 months for my VO2 max on garmin to go from 51 to 52
feels good though

>>76448924
I got back into running in may and have bought 6 different shoes
i think asics novablast 5 takes the cake for all around best daily trainer
also like the rebel 4's by NB
not a big fan of evo SL

Did my thursday run, goal was a <8:30/mi pace, and got it, now I only need to knock 30 seconds off and go for 9 more miles.
Saw 4 or 5 buns, but I ran out of carrots yesterday so oh well. Saw a few cute girls but it was getting kinda dark out so I didn't get a really good look. Also ran past some pajeets and it smelled like b.o. for about 50 yards god dammit.
>>76449130
According to my garmin, mine went from 50 to 53 in less than a month, I just got back to 53 today. Last year before i got injured it peaked at like 55.

>>76449084
how many milks do you drink, fag boi?

>>76449137
I wonder how it calculates it. Mind if I ask your weight and age? Because judging by your graphs I am faster with lower heart rate (not to boast or bring you down, just wondering about the measurement)

>>76449159
I'm 38, ~170lbs, 5'11"

>>76449161
Also I think this means I'm allowed to date zoomer girls?

>>76449161
interesting, we have very similar stats
I just happened to have ran the same distance yesterday (7.7km) in just under 38 mins, I am 36 and 180lbs at 5'10

>>76448457
Headwind not holding you back (b-b-but muh 1% incline!!!), not much of a hard surface, (for me) makes me not use my regular stride, too stable of a surface, etc. If you're just focusing on cardio, it's fine. If you are preparing for a race, then only when the weather is really absolute shit like too cold, storming, or downpour.

>>76448527
Looks like something a manlet would wear.

>>76448668
Slow the fuck down and take short walk breaks. There's a reason c25k and other similar programs utilize them.

>>76448907
The race organizers don't really care. If it's a race where they split the times of starters based on expected finish time, then they'll use that. One the big marathons I ran almost a decade ago had a lot of lardasses put in their finishing times as really low just so they can get put in an earlier corral so they had more time to finish their walk.

>>76448924
>b-b-but muh own-a's own-a's

>>76449042
Mine's always on a rainbow.

>>76449069
>do a slow hill day
>YOU WENT SLOWER, THEREFORE YOU ARE OVERTRAINED!!!!!
>do easy/recovery day
>OH YOU TOOK AN EASY DAY? THIS RUN WAS UNPRODUCTIVE!
>do long day
>YOUR LONG RUN WAS VERY SLOW ZONE 2 RUN EVEN THOUGH YOU DID 18 MILES WHEN YOU ARE SLOWLY CREEPING UP YOUR LONG RUN MILES? YOU ARE JUST MAINTAINING!
>forgot to warm up
>THIS RUN WAS PERFECT! YOU ARE NOW IN THE GREEN!

>>76449130
Mine always stays around 45-48. Now my cycling VO2 it stays on 53 all the time.

>>76449168
Hmm, weird. I don't know...
Here's what ChatGPT says, who knows if it's right

>>76449177
hm
one thing is I tracked my HR today just with the garmin today but usually I wear a HRM chest strap but it stopped working

>look up distance to closest grocery store
>12 miles
Is it feasible to run a marathon just to pick up some groceries

>>76449193
>he lives in a food desert
Ghetto neighborhood or Podunk? Which gun do you CCW when you do your runs?

>>76449193
I don't even like having my keys in my pocket when I run
don't think I'd run with groceries in my hands
sounds like a goggins thing

>>76449215
>I don't even like having my keys in my pocket when I run
What? You don't hang your keys on a lanyard around your neck that dangles a lot and makes a lot of noise like a latch key kid?

>>76449209
Bumfuck nowhere boomer retiree town forgotten by god
I just run laps in my own yard desu

>>76449239
I see. Same issue here. If I run in town, the boomers annoy the living fuck out of you. I have to go out of my way to a pea gravel trail 10 miles away, run on the treadmill, or run in my yard for an easy run. I stopped the running in my yard since it didn't translate well to running on hard surfaces. The cardio is there, but the legs didn't like it. And where I live, there's nothing but hills, hills, and more hills.

>>76449259
how do the boomers annoy you when you're running?

>>76449164
VO2max estimates are so random. Mine is all over the place. Then again, my training is all over the place too.

>>76449310
>omg I could never do that!
>RUN FORREST RUN!!!!
>run harder up those hills! You young kids don't know how to run!
>*beep honk honk beep* it's easier just to drive up this hill, you know?
>"GET OFF THE FUCKING WIDE ASS ROAD WITH A VERY BIG SHOULDER THAT IT WOULD BE IMPOSSIBLE TO HIT SOMEONE UNLESS INTENTIONALLY! THERE ARE SIDEWALKS FOR A REASON DESPITE THERE BEING NO SIDEWALKS AT LEAST 3 MILES AWAY!"
>*literally almost hits another car coming on the other side of the rode on the same road as previous > by moving to the other side, just to "avoid" hitting me when I'm so far away from the white line*
>"Got to live a little, son! Why are you wasting your life away running?"

>>76449349
kek. grim

>>76449349
>woman walking dog on very long leash
>retard dog veers directly into my legs and I have to leap over it
>she starts yelling at me and fawning over her dog
>pick up her German accent
>shout "fuck you hitler" in German (I learned in HS) and run off
bitch

>>76449358
>"HE DOESN'T BITE!"
>*proceeds to bite you*
>See person with dog with really long leash coming
>*it jumps on you when you run by*
>run by person's yard
>*chases after you*
>"AAAAARRRRRFFFFF! ARF ARF ARF!!!!!"
Then they have the gall to wonder why we sometimes carry dog spray.

>>76448562
>choco milks counts a milks
Hahaha only the clinically insane would say that

rainy as fuck morning nose breathing jog, it was awful my eyes look comically red due to my sweat mixing with the rain going into my eyes and irritating them GOD I HATE RAIN

>>76449437
>doesn't post HR
how am I meant to seethe

>>76449042
Covid fucked me up, too.
That said
>wake up
>nice weather
>get breakfast
>turn around
>thunderstorm outside
Fuck you, weather god.

>>76448457
I find the treadmill harder but maybe just not calibrated right. Always seems to feel a good 15 seconds faster than the pace it's telling me.

>>76448907
Just run it man. So what if it doesn't go well. Life goes on. Start training for the next one. Maybe you do well because you have no pressure or expectations.

>>76448457
Outside is much easier for me as I like the breeze, and psychological much easier to run towards physical locations as well

>>76449130
Think mine is broken. Doesn't go past 44 no matter what I do.

>>76449310
When I run on the track they walk on the lines for lanes 2/3 and 4/5.

>>76449169
Manlets actually do wear these, so thick soles are the new norm. Im not going to let some 5'10 manlet sneak an inch or two on me

What kind of injuries happen to you? How did it happen and how was the recovery?

>>76450016
Sore everything from the knee below. Not taking huge strides like a retard helped immensely

>>76449042
>>76449069
Damn these watches sound annoying

watching the crossfit games. comical seeing these huge cunts running 6 minute miles. that's the 2 mile split there
1st workout is 4 mile run, 3k row, 2 mile run

I kind of like the system the New York Road Runners has in place to gain entry into their bigger races. You gotta collect points from other races in the series throughout the year like it's some sort of anime

>>76450016
Severely strained achillies in 2019 but didn't tear fully. That took a long time to recover but wasn't really running much then.

Then April 2024 a tear in left calf. Rehab pretty quick because I had a half marathon a month after the injury.
Then October 2024 tore the other calf in a race and could not run until Christmas. Did lots and lots of rehab and created a very very gradual running plan to only increase weekly distance by 5%. The shitloads of weighted calf raises I do in the smith machine have made a big difference.
Now I'm comfortably running 25-30km on my Saturday runs and what ever distances I feel like during the week.

My advice, do all the strength training and rehab exercises for calf and achillies injuries before hand. Don't wait until injury.

Beat my 10K time by over 5 minutes. Sub 59 now, woo

>>76448881
Why did some retard censured RUSSIA? Faggots, all of you.

>>76450084
like some sort of cash grab more like

>>76450071
>6min miles
And how many times did they get injured and resorted to questionable treatments and steroids so they can delay their visit from Uncle Rhabdo?

>>76450016
2018:
Posterir tibulis: tried to changed my natural running style (midfoot) to forefoot.
Don't remember the muscle but left foot: jump roping bare foot on concrete

2021:
Back from ego lifting

2022:
Samething

And that's it.

>>76450634
Forgot recovery part. All of them was dry needling from a PT.

>>76449596
I record it on my crappy 2010 phone, none of that fancy pantsy tech so i dont know my heart rate

>>76450529
A lot of the races aren't too bad from what I've seen. There are like $25 entry fees ones.
Also if you are fast enough you can qualify for the marathon just by running 1:21 in one of the NYRR half marathons... but I do like the 9+1 thing if you live near NYC... it's fun to race more often.

I've just been stacking tons of easy miles with a bit of strides this summer because it's been so insanely hot. I pushed through an actual lactate threshold workout today because the humidity broke and I did alright, finishing 4 x 1 mile with 2 minutes of walking in between. How quick will I see gains from adding in workouts to my mileage?

>>76450529
The major marathons have gotten crazy with how many people are entering the lotteries. The London Marathon had over a million people sign up for around 20k spots. The idea behind the New York Marathon is it is a race for the runners of New York City. So the idea is that people who regularly participate in races around NYC get preferential treatment. Which seems legit.

>>76450071
I wonder how many of these faggots will be dead in the next 10 years.

>>76450621
crossfitters get injured less than other athletes. certainly less than runners. they are way more knowledgeable and diligent when come to training and injury prevention and recovery.
the other day you had muppets in here mocking people for warming up ffs

>>76450768
rofl

>he still thinks people actually warm up
Sorry for party rocking because I am LMFAO

>>76449736
what's your average pace and HR on a 7km run?

>>76450755
depends on how many took the vax I guess

>>76450329
nice

>>76450916
I dont get the joke

>>76450768
>crossfitters get injured less than other athletes.
Yes, because they die before any injury sets in like the guy last year who died during the Crossfit Games.

any good permanent tie methods for your sneakers? I use the "runner's knot" but I'm so sick of retying and shit because I over/underdo it half the time and my feet go fucking numb

>>76450916
Why are you not warming up? You need to do at least 2 hours of warming up before you do your actual workout.

>>76451439
You could try quick lace/elastic/triathlon shoe laces. $5-10 dollars, quick, easily adjustable

are there ever any sexy run sluts in the roon thread?

>>76451439
I only use a regular knot. I don't bother untying either: just slip my feet in and out.

>>76451516
Literally never.
The CBT doesn’t even get any anymore, this place is fucking dead

Where are the treadmill Chads?
Let's keep the good work.
Fuck running on the sun, sweating like a pig, fucking your skin and your joints.
Tread and chill, total control with the a-c ON.

>>76447948 (OP)
I need a gf like this

>>76447948 (OP)
I wonder what her sweaty armpits, feet, and asshole taste like

>>76451507
I thought those were a meme but got a pair coming now

>>76451521
I got raptor feet so regular knots don't do it

>>76451531
>fuck sweating in the sun
I get up to roooon before the sun is up

>>76451531
>Fuck running on the sun
I wouldn't want to run on the sun either. Now, in the sun, okay provided it's not noon.

>>76451570
Bags of sand

So I can avoid injuries if I increase my cadence?

>>76451903
No but it can help

>>76451626
what's noon for the sun, westerlund?

>>76447971
yesterday's run was weaker than I'd hoped, needed a break in the first mile.
realized mid-run that I hadn't eaten all day though. always validating feeling such a direct cause and effect connection like that.

>>76451530
it's a real sausage fest in the /roon/ thread
>it's a real sausage fest in the /troon/ thread

>>76451480
True, but running isn't a workout

>>76448145
Can you spare me a bowl, Anon? Sounds banging.

>>76452010
more like always validating to cope out of a poor performance so you don't hurt your own feefees

>>76451516
>are there ever any sexy run sluts in the troon thread?

>>76452015
>it's a real sausage fest in the /troon/ thread
>>it's a real sausage fest in the /run/ thread

>>76452025
>implying I wasn't viscerally pissed off that I gassed out
this is /roon/, there's no need to be a belligerent faggot Anon. go eat something, you're grumpy :)

>>76452036
>this is /troon/, there's no need to be a belligerent faggot Anon.

>immediate melty
hit the nail a little too hard on the head with that one

>>76452018
>running isn't a workout
Running by itself is not, but running speed workouts are a thing

>>76448796
it doesn't have to stop you from running
>t. daily smoker unable to quit

>>76451531
I am a sunchad
I run between 12 and 2pm
I embrace the rays
I embrace the sweat
I relish the heat
Heat training all summer, when it cools down I will be a monster
I even sauna in the evenings

>>76452138
What is the temparature?

so this year I have ran in the following shoes:
Hoka Arahi 7 (total shit never wear these)
Altra Escalante 4's (comfy, good gym/walking shoes, not much cushion, I like them)
Altra Lone Peak 7 (great trail shoes, not road runners)
New Balance Rebel V4 (fast comfy, good tempo shoes)
Asics Novablast 4 (better for long runs, a bit squishy but very comfortable, no sore spots)
Adidas Evo SL (seems unstable, light, uncomfortable tongue and I get hotspots on the balls of my feet, doesn't live up to hype)
Salomon Aero Glide 3 (insanely comfortable right out the box, good cushion, not too soft, good grip, amazing shoe, best on the list I'd say)
that is all

>>76452149
swap the arahi7 and the rebel vSHITS and it's a decent list

>>76452139
Low 70's and 54% humidity today
sometimes mid 80's depends on the day really

>>76452155
I made that list based personally on my subjective opinion, I don't expect people to share the same results as I do as we all have different feet, just thought it would be fair to share my experience here
Arahi are way too narrow in the toe, clunky, stiff, I guess they are supposed to be for people with flat feet or who overpronate or something but for me they are terrible, only ran in them once and walked in them once, both times felt like a torture chamber
very much like the rebels though, I think I put them on more often than any other shoe, I see no problem with them

>>76452149
>Hoka Arahi 7 (total shit never wear these)
I wear these and crush milf pussy daily

>>76452173
>my girlfriend is an old single mom

>>76452179
retard

>>76452163
cute.

>>76452179
>he doesn't fuck 16 year old moms

>>76452188
I would move away

>>76452208

>95 at night
we get our fair share of 105+ days but the night is still 80s, gotta be brutal

>>76452188
Where?

Heat training is a meme, it just dumbs you down.

>>76450671
ahh okay. i will assume your HR was extremely low throughout and that in comparrison I am shit and will always be shit..

>>76452280
Objectively false

>>76452280
What if this is my goal

>>76452137
ill just cope on the indoor bike.

>>76452361
>HOT FUCKING TOMALES
just signed up bro cya there, I got the v4s in MANGO(habanero)

>>76452389
I said this and quit working by 26 and I was completely right btw

OH FUCK I'M IN THE WRONG GENERAL

>>76452382
What are saying?

>>76452415
read the course retardo

I was so close to a sub 25m 5k today, /troon/. I did intervals yesterday and did legs in the gym before this run. I definitely think I have it. The question is can I get sub 24 if I'm fully rested.
>Last PR was 26:50 2 weeks ago

10km race report! Official time 38:18 (ran extra to sync GPS). Barely made it to the start line for the gun so had to warm-up during the race lol. Had to jump over some puddles. Would have liked to dip under 38 but considering the conditions I'm happy. Inspiring seeing the other guys (and girls) in the race running so fast. Winner came thru in 32 and the first female 36mins! Thanks for reading my blog :)

>>76452526
>first female 36mins
OH EM GEE please tell me they were a person of colour as well

>>76452418
Wait so are you doing the Habanero Hundred this year? I want to maybe do the 50M or 100K next year

>>76452439
very nice
>>76452526
cool!

>>76452526
that's awesome man, I think my fastest is like 55 mins lol
you're a G
I'd be stoked to be able to run that fast for that long
3'40 is like my short interval speed
how long you been rooning?

>>76452382
>I got the v4s in MANGO(habanero)
I too have the V4's in mango
mango bros
>>76452439
I think you'd get sub 24 if you were fully tapered and rested, sounds like you might want to spend more time training before attempting your next PR
2 weeks is a pretty short time I think
>>76452214
looks like hell, no wonder you guys all complain about weather and talk about running before the sun rises

>>76452439
>I was so close to a sub 25m 5k today, /run/

>>76452724
>how long you been trooning?

For what length of a run do you start taking gels?
I have an easy pace long run tomorrow that will take ~2hr 20m. Is taking a gel every 50 min (2 total) the way to do it?

>>76447948 (OP)
>33 yo boomer
>male
PR'd a 5k at 24:21 today, was pretty fuckin' gased after though. Where does that put me? I'm relatively new to taking running ""seriously"" in that I've been consistently working out for a while but the most cardio I did prior to this summer was 10 minutes on the elliptical to warm up before lifting. Current goal is a 10k in <an hour.

want to upgrade my forerunner 55
should I get a coros pace 3 or forerunner 255?

>>76453077
>want to upgrade my forerunner 55
If you can find them, the 2 door 99 Tahoes are great, had two of them. Can't go really go wrong with a wrangler. Idk about the new broncos. Or I suppose a third row if you have the kids or want the cargo space. Or just a new year 4runner. I guess it's whatever your intentions are for it. Sounds exciting.
Keep us posted!

>>76453112
so fuckin funny dude
can't stop laughing
positive karma for you good sir!

>>76453061
>Where does that put me?
Probably advanced beginning/intermediate stage. Non runners will be amazed. People who run a lot will be happy that you enjoy it and won’t really care about your time. I think you should be able to run a sub hour 10k now if you wanted. But if you’ve never gone
that far maybe a few weeks to build up to that distance. I’d say next question is do you want to stick to shorter distances and run them faster or do you want to build up distances and do a marathon?
>>76453077
If you like the Garmin ecosystem and don’t care about the extra cost of the 255 then I’d go with that. If you don’t like the Garmin ecosystem or want to save money go with the COROS. If you’re indifferent about either then see if you can try them to see how they feel/look. Read though if there is a specific feature or two you like that one has and pick that one. Either watch will give you everything you need and a most of what you would want.

>>76453130
>Either watch will give you everything you need and a most of what you would want.
thanks, I do like the garmin stuff, no issues with it. Main reason I'd want to upgrade would be for dual band GPS as well as the training status stuff, not really sure if it's necessary, I guess extra battery life is good as well. I've read Coros feels cheaper and I don't like the look of the scroll wheel. Right now the 255 is on sale so it'd only be $30 more than the coros.
Think it's worth the upgrade? Will I notice a big difference over the 55?

>>76453142
i got the p3. first watch so nothing to compare it to. drawbacks I've found are it doesn't have ANT+ only bluetooth and it is very limited to what it can connect to. the sleep tracking is absolute shite. but for running it is great and the dual band GPS is awesome. i do like that you can pretty much completely customise the face metrics display when doing activities, the battery is great and you can put MP3's on it, however you cannot skip though a track which is shite. if i were to buy again I'd probably get a garmin for the connectivity, however I don't like their subscription bullshit, which isn't an issue now, but based on history it will be eventually.

>>76453255
forgot, the P3 is small. that is another plus for me, I don't want a fucking dinner plate on my wrist.

>>76453255
I pulled the trigger and went with the garmin, just cause I'm used to it and I've heard it feels much sturdier

sexoooooooooooooooooooo

You’re telling me I need to look like that (a runner build) in order to get a gf like that (qt runner gf)? Go figure

>>76453304
>gf
nah, she won the womens and he won the mens which is why there is alcohol being tipped everywhere. she only dates DeQuaan

>>76453307
Source?

>>76453313
>source
your fucking eyes. look at the photo. The Dequan bit I lied about.

>>76453304
Hi, OP here. These are Australian runners Natalie Rule (pic) and Jack Rayner. I don't know if they are fucking

Had a grim run
>Knee sore from the get-go
>Pink panties just lying on the road
>Shattered phone on the grass (next to a sign with someone pleading to call a number if someone finds their missing phone)
>Very few qts out and about
>Taller guy ran past with longer cadence after each step and looked way more relaxed
Felt inferior taking more steps and covering less distance exerting more effort in comparison

>>76453385
at least you could run
not everyone can run

>>76453344
>>76453367
Neat. Maybe she would date me.

>>76453397
Recover well pal

>>76453409
you too fren
I like to do backwards walks and kneesovertoe stuff to help my knees feel good

running is so....

its kinda fun when you're really rolling but getting out the door is a chore

>>76452526
good running chief

>>76453061
>Current goal is a 10k in <an hour.
you can do that tomorrow

>>76453142
I have the 255, it's my first running watch so I can only compare with a galaxy watch I had previously.
The watch itself is sincerely amazing for me, I don't miss the touch screen or oled, the battery life is great and I'm also using it during sleep.

>>76450071
Do they wear carbon plates?

What's your pulse when running ~10+km?
My cruising pulse is 160 and can get up to 190 if it's hilly, which feels a bit high.

what the FUCK to do about plantar fasciitis

ive done 6 sessions of shock wave therapy, ive done painkiller therapy, still feel something

what do, dont really wanna blast my foot with radiation (next suggested therapy apparently)

>29:24 5k
It had been a long time since I last ran and I also gained like 8kg since then so it could be worse I guess.

Is there such a thing as going "too hard" during a weekly speed session? Not in terms of recovery and injury prevention, but just in terms of maximising the benefit.

My watch says my 5x1km intervals are benefiting VO2max, and I think I'm pushing myself pretty hard.
I figure that if I'm only doing one speed session per week then I want it to be as hard as possible, but not if it's just wasted effort.
Is this why people on Strava do tons of different kinds of intervals rather than just repeating the same session every week?

>>76453901
Look up norwegian singles training.

The premise is that doing 3x sessions per week of 30 mins at sub-threshold intensity provides way way more stimulus than one 20-minute VO2 max session per week, with less fatigue.

>>76453901
VO2max specific workouts are supposed to be super hard. That's what's benefits your VO2max the most. The best thing is to make sure all the intervals are consistent with time. At least around the same each time. If possible, start off slower in your first two, then on the last two, be faster. You'll know you are going too hard on your earlier intervals if your last interval is slower than your earlier intervals. Now if it is off by a second or two, not a big deal at all. You should be so worn out by the end, but not enough to do your cooldown. Even then, walk if you need to. Even if it's the rest period for your intervals.

>>76453856
seems ok

>>76453933
nta. this is interesting and I will be trying it because I'm a bitch and hate vo2max training

>>76453872
any anon bros?

>>76453937
>Consistent with time
I'm pretty good with this, in my last session they were all within 1s of each other. Which in my mind means that I could probably go a fair bit harder, but I think I have a bit of a skewed RPE scale compared to most people. My HR was pretty consistently at around 90% of my supposed max, so by that metric it's a VO2max session.

>>76453933
My problem is that I don't have any way of "feeling" my threshold in the way people talk about it. My last run was 5x1km at 4:50, should I try to turn it into a threshold session by doing something like 7x1km at 5:05?

are fitness trakkkers just consoomption? what's the point of heart rate monitoring? I carry my phone in my hand and just gps track my runs.

>>76454014
https://vdoto2.com/calculator/
plug a recent race into this and go to the "training" tab

>>76454036
My most recent "race" was a 24:49 parkrun, and it says my 1k intervals should be 4:49. Which is exactly what I'm doing.
It says a threshold pace of 5:14, but isn't that for long tempo runs? I thought those were kind of frowned upon nowadays compared to threshold intervals.

Fuck it, I'll just go running. I'll slow down my intervals for a few weeks and see if I make faster progress.

>>76454055
For norwegian singles read: https://sites.google.com/view/sub-threshold/home

Find your paces/workouts here: https://lactrace.com/norwegian-singles

Do NOT run them too hard, ideally 5-10 seconds SLOWER than the top end of the range when you start out. You gain 95%+ of the workout benefit at slightly slower paces than you would at LT2, but if you go over LT2 you greatly compromise recovery, leading to burnout and injury.

Similarly, easy runs need to be truly easy. Under 70% of your max heart rate. If you don't know your max HR take your peak HR in an all-out 5K and add a couple beats. It should feel ridiculously slow but that point is to get you to your next workout without building up fatigue.

Today is my one year anniversary of NoSmoke (yellow/black American Spirits)

picrel is my 8mi pace last year (top) and my 8mi pace today (bottom), wearing heavy trainers
>inb4 I could run longer as a smoker
I could run just a far either way, but as a smoker it’d take many more miles for the lungs to open up into a cruising pace. As a non smoker, I can hit it pretty hard mile 1. Consistent 7:xx miles were pretty much not possible as a smoker, but 3 months after quitting I averaged 7:54/mi for a marathon.

I’ve run 1295 miles in the year of NoSmoke (fueled by pure cope)

Moral of the story? Start smoking then quit for maximum gainz

>>76448487
Post body.

>>76454459
mad?

>>76449349
>They'd kick you out of the army with pace like that!

Finished Hal Higdon's 10 km program recently and decided that testing his 15 km program was a decent next step. I liked the 10 km program a lot, but this 15 km program is having med run less than the C25k program for the first half before ramping up in distance in the second half. Wondering if I might have made a mistake going for this program.

>>76454540
Are you doing his Novice plan? Higdon's novice plans are designed to just get you across the finish line with no particular speed goal.

>>76454636
Yeah, it's the novice plan. I don't have any speed goal so I don't mind that, I am just trying to improve my running capabilities and hopefully run my first marathon a year from now. Was just caught off guard by how little running the 15k program has at the start.

fuck I'm tired. did a hard 2.5 hour cycle this morning. then a sudden change of plans for tomorrow so had to run today (or not run at all).

>>76453683
nice, it arrives on sunday, I'm looking forward to better GPS quality and more training data
I love to consoom rooning products

Went on a comfy long roon today for the first time in a few weeks. The weather finally cooled down a bit so it wasn't miserable. Afterwards I got a coffee. Looking forward to more roons this week. Thanks for reading my blog and have a pleasant day.

>>76453856
130s when im going slow. 160s when going fast. Max heartrate is 188

>>76453856
Mine is usually around 160 and goes to the high 170s going up hills. The highest I've ever seen it is 205

>>76453856
Generally 150-160, unless I'm really pushing like trying to sprint at the end, then I can get closer to 170. I haven't been above 170 in a long time.

>>76454948
Thank you for sharing. I enjoyed the colder weather as well, below 20. Half way through it started to rain, which was nice

>>76454950
pretty much the same here

>>76454965
A light rainy run sounds lovely, I haven't experienced that in a while. Sounds like a good run! I wish you many more.

>>76454907
You won't regret m8, enjoy your new watch

do adidas evo SL get better with time? first run out felt like shit

>>76450122
>strength training and rehab exercises
Which specifically, appart from weighted calf, are your go to?

just roont

>>76455071
good job
gonna roon soon
waiting for high noon

>>76455057
not that guy but for calf raises make sure you do seated as well as standing.
also ankle mobility makes a big difference to the strain on your calves with every stride. I only noticed it when I was improving mobility for the squat. wish I had started that years ago

>>76449137
Sorry for asking, but what made your weight go up despite increasing your sessions?

>>76455379
Look at the dates and the charts. I was injured for like six months and got fat. Even though I'm back to ~30 mpw, I still haven't lost it because I'm still eating like a fat slob. That's just who I am though. I'm pathetic like that. Eating candy and desserts and junk food is one of the few things that brings me joy anymore (running is another).

>>76455211
absolute madlad

>>76455309
But le heckin science man Jeff Nippard says standing calf raises are far better than seated.

>>76447948 (OP)
I want to go to the gym but I'm so gassy right now. It closes in 2 hours bros. Fuk.

>need to do 9 miles later
>sudden increase in humidity
>only clean workout shirt left is the heavier "cold weather" one
this is gonna suck lol, but maybe I can sweat off 5 lbs or so

>>76455542
for growth maybe. give a fuck about that. all about injury prevention

>>76455648
Strength and injury prevention are the exact same thing.

>>76455650
then do your seated calf raises and shutup complaining.

>>76455542
Standing are better than seated. Doesn't mean you can't do both

>>76455211
>gonna troon soon
>waiting for high noon

>>76454948
>long troon today for the first time in a few weeks

>>76454907
>I love to consoom trooning products

>>76455656
I'm curious, how much do you squat/deadlift?

>https://www.youtube.com/watch?v=ACBqA7OCQrc
fresh luis kino

Where is the general for bikefags? Are we allowed here?

>>76455741
>>>/n/

>>76455763
that's for legit fags

>>76455770
That's what all cyclists are, so you'll fit in well.

>>76439130
Update. My knees still hurt, now the right one more and my right ankle joined too. But my gym pass expires today so had to go.
Tried the escalator first, it was pretty good. Didn't go too hard on my knees or my leg muscles, and I managed to hit that exercise level between walking and running with it. Was doing level 3 which got my heart rate to 150, tried turning it up to level 10 once (I think there are 20) that still only got my lower leg sore and wasn't much quad work. Did 30 minutes total, with 2 breaks less than 1 minute.
Then I went to the concept2 rowerg which was disappointing. Unless I'm too good at rowing or it was broken it isn't really good for cardio. It doesn't really provide resistence by itself even when I turned it up to 10, you have to do it with a certain form and pull it at the right rhythm to feel anything. Otherwise you can just cheat it and roll back and forth on your ass with no effort, and it doesn't seem to make much of a difference on its little monitor. It's stupid, a machine should make me work, not the other way around. Unless I did it completely wrong. It even got my leg cramping a bit. 23 minutes with 2 short breaks again, 4000m.
My gym also had the even gayer skiing version concept2 which is all arms, but gave it a pass after this and just lifted a bit. Also I've had diarrhea but didn't shit myself during all this so that's extra success. Will take a week or two rest now when I won't be doing any exercise.

>>76455211
Roonin' fast, no slack in the step,
One wrong move, get clapped, no breath.
High noon near, no fear, just prep,
Talk that smoke? Better back what’s left.

Shots in bars, no flex, just fact,
Man get spun like decks on track.
Heartbeat jump when the sky go black,
Ain’t no peace when the gang move pack.

>>76455837
oh shit
oh fuck

I hate cyclists so much it's unreal

nursing a foot injury then hopefully getting back out there
joni mitchell was right, you dont know what you got til its gone

Should I just go for Kyoto marathon or try to get in Tokyo marathon?

>>76455984
Kyoto? Tokyo marathon is so popular.

>>76455984
Kyoto, fuck Tokyo.

>>76455984
Kyoto, word to Yung Lean

easy healing 10k / grandpa shuffle

Did my long run, it fucking sucked, had no energy. This was my own fault though. Had a big lunch yesterday but didn't eat dinner, and all I ate today was a bag of nutella cookies. Didn't sleep well last night either. My life is falling apart, but it's fine I guess. I chose to live this life.
Only saw one rabbit today, but did see a chick with a really great ass. She was wearing bright blue leggings that were wedged all up in thing, so I was basically looking a blue butt. She was running at a decent pace too.

>>76456437
That's actually a good marathon tip I found: follow a girl with a nice butt that's going at a pace you can sustain.

>>76456457
Yeah I did that once in a 5K. It was very bouncy, but eventually I had to overtake her. I wanted to follow the girl I saw today, but she stopped to look at her fucking phone.

Ok I just weighed myself and apparently I lost 4 lbs during that run, nice

>>76447948 (OP)
How often do you rest? And how long are your runs?

>>76456457
>>76456461
You fucking stalking freaks.

>>76456437
you are my best friend in this thread
you don't know me probably because I don't use a name or have any way to recognize me
but I like you and you matter to me
I love seeing hot girls when I'm running
there was this blonde with a big ass and strong legs at the track doing sprints today, I fell in love temporarily
what a boost

>>76455522
mm I live in a good climate and it's only been in low to mid 20's here, perfect weather really

>>76456874
I never rest. Rest is actually bad, anyone who says otherwise is only trying to keep you down.

>>76456874
i swim, ride, roon then take the 4th day off then repeat. i slowly been building up my roons as i am a beginner.

>>76457174
Going to bite the triathlon bait?

>>76457192
nah, i am not very social at all.

>>76456874
I did a 3hr long run today, is that too much? Should I go that long maybe once ever other week?

are there any good interval timer apps?

>>76457287
no

lads, i need help. I feel like ive been scammed by running.
I was 95kg, then 83, now 74.
My shoulder width does maintain the same broadness but now everything feels flabby with extra skin like that one boss in elden ring. My manboobs are gone from my tshirt but I noticed my chest are noticeably less outward looking/small.
My triceps flabs around like jello pair of wings, and my arms is a stick. My belly is getting smaller but not small enough to a point I look like a proportion of a fat snowman with twig branches for arms.
My calves looks weird (refer picture) and it just balloons at the top. How do I fix this? How do I build lower calves volume?

Like yeah sure i look slimmer, side flabs are somewhat gone but fuck me I look like a humanoid deflated balloon.
Please help.

>>76457350
you're going to have to start building muscle, anon. trooning and lifting

>>76457174
>i slowly been building up my troons as i am a beginner.

>>76457406
>you're going to have to start building muscle, anon. running and lifting

>>76457350
got looks better than expected
lift some weights zoidberg

Has anyone managed to unfuck themselves by doing this shit?

do you run if you're still sore after a rest day?

everything hurts
i may need to rethink my weekly plan

>>76458157
You are going to have to figure out whether it's just some muscle soreness that you can run through or the start of an injury. I would attempt to run through it and pay attention to how you feel.

You HAVE taken the sub-threshold pill right, anon?

I'm sorry, z1/warm-up bros. I have committed the grievous sin of only warming up for 17 minutes instead of 2 hours. Please forgive me.

>>76458757
>5 minutes of zone 3
Egregious.

>>76458763
That was just my heart rate monitor shitting itself. I could still do the talk test easily. The only problem was that others were looking at me like I was a schizo.

>>76458572
norwegian singles?

>>76457350
you have lost fat but you still have lots of fat, you would look better with some muscle, everybody does
can just do 2x full body per week and build a good amount if you have enough intensity
best thing would have been to bodybuild first and then do a cut assisted by running then when the fat comes off you have a nice physique to reveal

>>76458923
Oui

>>76455033
Evo SLs felt awesome right out of the box for me

>>76455594
Why are you wearing a shirt?

>>76459106
Because I'm too fat and disgusting looking to run shirtless? No one should have to see that

Just flew home for the weekend. It is in the 60s here at night versus mid 80s back in Texas. Cant wait to run tonight. Humidity is also so much lower.

>I was able to hit sub 10 min/mi twice this week
>I still can't make the 5k in less than 35 mins
I am so close man. In other news, I stopped having a shitty VO2 Max so there is that. Here is to make it to 65 VO2 max before my 40s.

3rd run of my life today. I posted for my 2 first runs too, so I'll recap

>33 5'8 150lbs
>did road cycling all my life as a hobby
>started running last week
>decided to do only 5kms and jog more and more every time i do it, and then once im able to job it all, just try to improve my time
>about 3km on flat urban road, 2km in the woods
>1st run 42mins
>took 4 days break bceause of quads/shin pain
>2nd run 40:15
>took 3 days break, quads arent sore at all, btu have shin pain
>3rd run today, 34:45

What the fuck? I was aiming for about 38, but would have been very happy with 39. But I surprisingly shaved almost 6 minutes off of my previous time. And I felt pretty good when I arrived home, when compared to the 2 first runs.

Also, I felt less "dead" before taking breaks when I was jogging. In my 2 first runs, I after like 1:30 of jogging, I really felt like I HAD to take a break. This time, I was jogging for 2:30-3:00 in a row, and I decided to take breaks because I deliberately wanted to recuperate and make my lower calves rest instead of just killing them and not being able to keep jogging afterwards.

Overall, I felt like my third run was a drastic, unexpected improvement from my 2nd and I'm really happy about it. I doubt I'll be able to shave another 6mins on my 4th run though lmao

thanks for being a source of motivation /fit/fags, and thanks for reading my blog

>>76447948 (OP)
I dislocated my ankle 6 months ago at BJJ.

Only returning to running the past month. I went from nothing to 30kms per week for the last 3 weeks and now there's some pain as I start to run and when I finish on the outside of my knee. I think its ITBS.

Any exercises to help.me get back to running faster? I had a week off and it feels better but I went for a very light jog yesterday and whilst there isnt pain it still feels sore / I'm conscious of it (not sure how to explain the feeling other than it doesnt feel 100%)

my old polar m200 can't sync to my phone anymore and I hate how dogshit running without it is

>>76459255
>can't make the 5k in less than 35 mins
>65 VO2 max

I took the bloatpill 6 years ago after my last 5k but I dreamed about running last night. In the dream I ran a 10 minute mile but my ankles didn't hurt and it was great.

>>76459488
Poor reading skills.

>>76450071
>That
>Huge

Pick one

>>76459488
My goal is to get to 65 VO2 Max, speed reader-kun.

Am I allowed to feel proud over 5 miles in 65min
I'm aware the time is very shit but I'm trying to max out aerobic base building mileage before moving into speed stuff
Man I really need to buy a smartwatch so I can track HR, VO2 and stuff, don't I

>>76459753
Don't worry about time now, just get the time on feet in.
Wait until black friday for a watch at this point.

>>76459787
Thanks, friend
>Wait until black friday for a watch at this point.
You're right, won't hurt to wait just a little longer

>>76458757
>zone 3
what an utter waste of a workout. completely pointless. try harder next time anon

I don't think these ranges are accurate

>>76460017
>>76460017
>>76460017
>>76460017

>>76449209
Unironically I conceal carry a full size 1911 GI when I run. And do so in jeans and a button down with aviators.

Today, my retarded ass put on thermal/fleece lined genes and didn't realize it till I got home.