Thread 76538527

>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/
cock and ball torture
>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 >>76525504

>wearing big hoop earrings running
Eh, too dumb.

>>76538527 (OP)
My balls keep chaffing hard after a roon. How fix?

>>76538542
vaseline before run

>cock and ball torture
Found OP's fetish.

>>76538542
compression shorts

I've seen advice to improve 5K times by increasing weekly running mileage, but I seem to get faster the less running (and other cardio) I do. What do?

>>76538595
According to my calculations, if you totally stop running right now, in 2072 you will be able to run 5k in 1.7974 seconds

sanding down your dead skin and calluses from your feet. will doing that fuck up my feet and make rooning harder?

I did my baby's first running event and I actually placed well, 18th out if 250 with a 13:45 time for 2.7km with hills and i met my personal goal of not stopping at all. Next step is a 5km right?

I literally cannot figure out how to slowly jog without stomping my feet and hurting myself

>>76538405
I was a sprinter for my high school track team. I went to state champs once.

>>76538405
Yeppers. In XC. I was a terrible runner then, and I'm a terrible runner now! I'm still surprised I managed to get onto the college XC team. The only time I managed to place (3rd! lol) in a race was only because there was a huge pile up that caused a lot of others to go down with many of them sustaining an injury. I was always on the bottom tier. Sometimes being slow in a race has its benefits :).

>>76538527 (OP)
its around 40 to 50 degrees celcius consistently and i hate treadmills what do i do

Running causes cancer. Swimming is much better.

>>76538987
>implying I don't swim as well
Trichads win again.

Almost threw up trying to finish 5k in 30 minutes flat. I'm so out of shape is unreal.

>>76538405
In middle school. I don't remember what happened but I remember after that I fucking hated running, even as part of other sports if it went on too long (like having to run the whole field in football or rugby).

>>76538405
Not competively. My dad was one of those dads that wanted to live vicariously through me and my brother, so we were in a lot of sports and did a lot of laps despite us daying we hated it. I didn't mind running though, but track was off limits because:
>the only men who run track are faggots
It wasn't until I was in a major accident when I was 15 and was resusitated that my dad finally had a breakdown and apologized for all of it. Unfortunately, I was already burnt out on everything so I didn't go for track and just became a lazy computer nerd afterward.

32k race tomorrow.
wish me look faggots

Just passed some Joe Rogaine looking boomer doing strides and damn cunt was pretty fast for his age.

>>76539085
Don't fukken stop, this is the day you FOCUS

>>76539085
>wish me look faggots
Good luck, faggot.

Not sure when I want to go run today... I need to do 12 miles, and it's going to be like 90F this afternoon...
>go in the morning when it's cooler
>go in the afternoon when there will be bikini girls at the lake park

>>76539583
for me is enjoying the night scenery and rooning in the evening

>>76539593
>for me is enjoying the night scenery and trooning in the evening

anyone else listen to Vietnam war noises with vietnam war era songs in the background while doing your multi hour runs?
/nam/
https://youtube.com/playlist?list=PLNcGtkIoigjTPDBmRc4BLlZLCXyKr1AdI&si=pEbd6ow__7dke7Fd

>>76538542
>My balls keep chaffing hard after a troon. How fix?

>>76539593
I run in the evening during the week, that's when the buns come out

>>76539583
Nothing beats a long easy morning run.

>run till I taste blood
yuck, I hate this

>>76538987
>tfw never learnt freestyle properly
>can't take air from side
>feel asphyxiated at the slightest co2 buildup
>nowhere to swim except public pool, too autistic to go
it's over for me

>>76539611
For me is motorik beats, it puts me in a state of flow. My strides matching the 4/4 beats
https://youtu.be/NywJbVE51H0?si=sWMKXH3BB5Lb-e7g

>>76539649
Yeah I'm going to do a morning run, maybe there will be a few bikini girls there early...
I'd go back later in the day, but parking sucks and I don't feel like walking 3 miles

60° is so fucking nice after a long hot/humid summer.

>>76538855
maybe learn to skip rope, it's basically running lightly in one place, learn to jump as little as possible to get over the rope, or even without the rope, run softly and gently in one place without moving forward, then ever so slightly start moving forward

>>76539685
I used to get that starting out, hasn't happened in a long ass time though
I think you get used to it and your capilleries stop bursting

1. What is your weight?
2. What is your weekly mileage?
3. If your weight has changed, have you noticed differences in your training or race times?

>>76540012
180lbs
50km
weight hasn't changed

>>76540012
Weight: 150lbs, 5’7” manlet
Weekly mileage/workouts: 30-40miles running, 30-45min on peloton 3 times a week, barbell weight training on my bike days.
Weight changed: was 140 last summer and felt faster lighter but not a huge difference. Also not training for anything right now

>>76540012
176 lbs
Roughly 10 mi/week
Lost around 11 lbs over 2 months. My pace improved over time, alongside my VO2 that jumped from 39 to 42 in that same timeframe.

Ok, lads. I'll aim to run 15 k today. Wish me luck. If I die, I die.

>>76540006
I actually did that for a while in an effort to strengthen my feet, ended up hurting my ankles and not being able to run for like three months.

>>76538595
Are you comparing your speed on a random training run? Because in the short-term, higher milage is going to mean more tired legs so obviously it will feel harder. Over a period of months and a taper you will run faster at race time. Over a longer period your random runs will also start to get easier even at a higher load

>>76538670
No it's a good thing. Get a pumice stone or something like it (they're extremely cheap). Calluses are a normal response to protect your feet but they will grow too thick if you don't cut them back. Never had an issue with calluses but they will feel a bit better if you shave them down and that will not make your skin weaker

Did my 12 miles. Pace was pretty good, though I wouldn't have done the HM in <1:45... Maybe after tapering I'll feel better next weekend. Overall, felt pretty good though, even though it was getting hot in the sun.
Saw 1 big heron at the beginning, in the river. No buns. Plenty of hot girls out running and walking on the trail though, I guess everyone is trying to beat the heat this afternoon. Saw 1 bikini girl down at the lake, a big white butt in a thong.

>>76540012
https://runbundle.com/tools/weight-vs-pace-calculator

>>76540212
Tell us how it goes. I just finished 5km, wanna go up to 10km next week.

just readjusted my norwegian singles paces based on a recent 40 second hard effort at the track and now my times seem way too difficult to accomplish
is this not a reliable distance to base my NSA intervals off of?
before I had based it off a 5km parkrun I did a few months ago and the sessions were easy as hell
to be clear I've dropped from an average of 5min/km to 4min/km for 1km repeats

>you train using NSA
You didn't beat the race.

>>76540012
>1. What is your weight?
177-181
>2. What is your weekly mileage?
20-30 miles. Mix of track, treadmill, and road. 1 interval day.
>3. If your weight has changed, have you noticed differences in your training or race times?
Not really. Times depend more on the weather for me than anything.

I've been dipping out at work for long runs. Last week I got a ten miler in on the clock. Today my wife and I went to the lake and I ran three laps, which is 11.4 miles total. I feel great, and I'll totally run a half marathon while I'm supposed to be working this upcoming week. My question is this: how close am I to being able to complete a full marathon? I'd like to do one but IDK how much more specific training I'd be in for if I can pretty easily do half marathon distance right now.

>>76539583
Am I the only one that loves runs in 90 (though admittedly I wouldn't do a 12 miles though).

>>76540753
I do. I grew up in the Valley in CA and I have lived in the Middle East. I'm used to 120, so now that I am settled in the Midwest 90-100 is not a problem at all.

New Balance 1080 v14. Discuss.

>>76540751
I would say if you are running 11.4 miles without stopping you could probably complete a marathon. But to run the whole thing at your pace probably 2-3 months of extending your miles then 3 week taper and you could do it.

>>76540883
OK interesting, thanks. A possible caveat is that I'm pretty slow. It is exactly a 7 mph pace. IDK about the utility of pushing myself on the pace, you know?

>>76540787
I don't buy kike shoes

why isnt my ankle getting any better? ):

>>76541464
Some things just never get better, Anon. That's life.

Managed to finish a 10K today after previous Saturday's massive failure
I don't know if I somehow managed to fix my form (my running form is still terrible though) or if it was the result from this week's leg strengthening, but the major right leg IT band pain that caused me to stop last week wasn't as bad during this run
My left leg's IT band WAS in mild pain during 80% of the run though, I thought this one would be the one to make me fail today
Kept a consistent 8km/h pace and finished in 1h15min
I wasn't breathing heavily at all, I'm sure I could have shaved several minutes there, but I opted for mileage over speed (I'm glad I did, my left leg probably wouldn't have survived)
Now that the stimulus is over and my body is in resting mode, both my legs' IT bands are in severe pain right now, but tomorrow is a full rest day anyway
Apologies for the long ass blog

>>76541657
Clarifying for the sake of it but I meant IT band as IT band syndrome, the localized outer knee pain

>try to run sub-49:00 for 10k
>run a 49:01

>>76541702
That's sub 49 on a track.

>>76541657
>running while injured
Are you trying to get a permanent injury so you can get government disability?

>>76541803
More like I'm too stupid to know if this is an actual injury or just pain caused by improper technique, honestly
Apparently this pain is caused by having very weak gluteus medius, and bulgarian split squats should be one of the better ways to target that muscle, so I'm going to try doing them next week

I was too hungover to run this morning. How can I keep slamming beers but run the next day? This never used to happen.

>>76541885
1)Stop drinking earlier
B)drink water & electrolytes before you go to bed.
4)hair of the dog or weed
Finally) just tough it out through the hangover

>>76540012
1. 200
2. 15 mi
3. Consistency and intensity will impact run times more than weight for me

>>76539858
Way to go, anon. Got a marathon PR you are training for?

16km in the bag

>>76540012
80kg (175lbs)
70km per week
can comfortably run sub-18 5k at this weight, but PR was at 77kg

>>76539085
>>76539161
>>76539221

Crushed it

Up n down a mountain. About 370 metres of elevation gain on forrest trails.

>>76542791
post splits

I don't want to do pace today.

Hills this am. Looking at >>76539858 and I'm jealous of his zone 2 pace :(

According to the RunRepeat performance calculator, you are a top 10% runner if you run the 5K in 23:26 min. That can't be right. I achieved this time after 3 months of training and I look like picrelated.
Is the website off? Everyone on strava who is my age (25) runs at least a 25 min 5K.

>>76543012
the first number it gives you is just all people, then for your sex and then for your age group (and still sex probably?). I think if this is just based on real 5k race results, there's a lot of people that sign up for them that aren't serious, muddying the water. Strava will self-select for more serious runners obviously.
Even garmin's data is tainted by people who don't do shit.

>made a conscious effort to run on my forefoot because I remember reading somewhere that it prevents shin splints
>now I can't run a mile without weird knee pain
>can't even remember how I ran normally

Think I'm going to have to heel strike again. I really enjoy running but it causes me so much pain

Think of like 1RM vs 5~10RM
The fastest time you can reach while still maintaining Z2 matters more, that's where all the recreational rooner gains are at
This is why you can't trust calculators 100%

>>76542791
Way to go, bro! Show garmin/strava/whatever program you use stats.

>>76543223
>>76542891
Nah bros, im stoked with my effort but I know it'll get picked apart and spat on here so it's a hard pass.

is that kinda ok?

>>76542791
good man

jogging causes my shins to ache so can I replace zone 2 with rucking?

>>76543323
Fuck no, dude. A 32k is fucking amazing. How many on /roon/ can actually do that? Most who make fun of others can barely do a decent 5k. I don't give a rat's ass if your ran it at snail's pace. It's the fact that you accomplished it. Now, set your sights to the full 42.2k marathon distance. It's only 10k more and you already have the fitness for it.

>>76543323
>Nah bros

ran 8 miles today

>>76543323
Do it, friend, completing a 32K will never be something to be mocked regardless of stats
I'm an actual shitty and slow runner and I still blog mine anyway >>76541657

>>76543423
honestly, if it was an average of 7m/km I won't respect him one bit
anything below 5:30m/km and he gets my respect

Pain pain pain
When do i get better

How do you tell when your shoes are wearing out and need to be replaced?

>>76543716
it's been four years since your last pair

gonna go do my recovery run

>>76538527 (OP)
week five of my physical therapy / mileage reset
such short distances are boring

What you fueling with on long runs over 10 miles? I run about a 10:15 mile for longs, going about 12 miles now. Been using 16oz gatorade stashed in my car at midpoint, along with some nerds gummy clusters. Always looking to optimize as I got to half mara distance and beyond.

>>76544045
I make some diluted "snake juice" + granulated sugar that I keep in a bag with my bicycle.

>>76544045
Long runs I’ll wear a vest with a bladder and straw for drink (some type of electrolyte mix). For fueling the specific running gummies/gels/etc are fine but can be expensive. I’ve just started the nerds clusters and they aren’t bad. Maple syrup is becoming more popular and strop-waffles are popular among distance runners.

>>76538542
lol this guy has balls

I was supposed to run 14 miles today but depressed and sore so I'm taking today off to stretch and relax and I'm going to do it tomorrow morning.

Did my "recovery" run. Went a bit too fast though, especially at the start. Also, I thought going in the morning it would be cool and shady, but no it was already too late and it was hot and sunny. Guess I should have gone even earlier.
I am now officially in Taper Mode for the rest of the week.
Didn't see any animals, other than ducks in the river.

>>76544084
you'll feel better if you still go outside and be active.

>>76544090
I've been doing my training runs this week but I just feel like my tank is empty. The depression is a constant but also intensified because of fatigue. I'll stretch and maybe do it tonight when it's a bit cooler but I think it's an example where I need to listen to my body and just chill today.

>>76538542
get the pink one if it's not somewhere damp bit I'd go blue for your balls

>>76538542
get the pink one if it's not somewhere damp but I'd go blue for your balls

>>76544045
>fueling
>10mi
Good lord everyone has fell for this meme so hard. Occasionally I might eat something on like 15-20mi runs but I never feel any different if I do or don't. I'll take gels during a longer tempo and eat during long races but that's it

How to choose rooning shoes? Do they feel "bouncy"?

>>76544271
make sure they have 8mm drop or less
never get anything with more than that

>>76544271
>How to choose trooning shoes?

>>76544257
Refueling is usually based more on time than distance. Rule of thumb is you start depleting after an hour.

I don't know if I'm being trolled because whenever I run on an empty stomach, I feel like passing out, my pace suffers, and the run is harder than it needs to be.

>>76544380
woman?

>>76544380
Foid?

>>76544340
So I have to in calories if I walk an hour (~3mi)?
What your body burns is dependent on how fast you are going. Carbs can be used much faster than fat but glycogen stores are limited while fat is effectively infinite even if you're a skelly (it takes something like 3lbs of fat to get you 100 mi). Carbs are the premium fuel source but your body doesn't want to use it unless it has to because it wants to keep the reserves up in case you have to run for your life. The slower you run the more your body relies on fat oxidation. If you are running zone 2 you should be able to run with little to no fuel until your leg muscles give out. But this is dependent on training. You can train your body to burn less fat by constantly giving it glucose whenever sources lower. Or you can train it to burn fat more efficently by using fat ox more often. Michael McKnight has run 100 and ~113 mi on zero calories (and a glucus monitor showed a stable blood glucus concentration over 24hr). Do you really want to train yourself to be dependent on carbs? When a race doesn't go exactly right and you end up without carbs for a little longer than intended do you want to be trained to need carbs to run or to be able to buffer low carbs periods? As not an elite, I'm all for not having to have carbs on me to go for a run

>>76543543
I did 8.5

>>76544407
>>76544443
No, I've always eaten before roons.

>>76544648
>I've always eaten before troons.

>>76544648
What do you eat? I also want to try rooning in the mornings since I do calisthenics in the evenings, but I'm not used to skipping breakfasts at all. Banana/protein bar I guess and a full breakfast after?

>>76544657
>I also want to try trooning

>>76544657
When I ran cross country in school, I'd run mid-day after school because that's when our practices were. So I'd run with 1/2 of the days calories being consumed and any digestion issues taken care of before practice.

I've done fasted runs before but like I said, they are at maybe 70% capacity at best. I've noticed an uptick in performance if I have peanut butter toast or a energy waffle before but it's a mild buff to the first couple of miles and that's it.

>>76544045
The meme in the pro cycling world a few years ago was rice bars. I think rice krispies basically... i can't remember if the recipe was modified with anything super special, oats or something idk. White rice is just really fast energy, it's practically sugar.

Been running for a couple months now and the exercise is making it harder for me to sleep, not easier. I'm restless all the time. Fixes?

The other week i tried to take an afternoon nap and got stuck in some nasty sleep paralysis for what seemed like an eternity. I began hallucinating a buzzing sound in my head every time I tried to move it.

>>76544843
sounds like you're just mentally disabled bud

is this legit bros? https://www.youtube.com/watch?v=fbGUeSCFlzI

TLDR; does running backwards help with running economy or more importantly to alleviate knee pain?

Has anyone tried this?

>>76544848
Ah, how intriguing.Tell me more

>>76544859
you are gay

>>76544897
Sure, but tell me how you really feel

Nice album for an easy 10k. Mellow tunes, with some hard verses here and there for some extra motivation:
https://youtube.com/playlist?list=PLxA687tYuMWjzZ57JYZ9PAwgKTg46RGYv

>>76544854
That scientologist, kneesovertoesguy has a lot of content about the benefits of backwards walking if you want to do a deeper dive. As a general principle working out muscles that are "hard to reach" with normal exercises seems to make sense though, have to do some extremely DYEL looking shit to rehab elbow tendonitis for example.

>>76544915
>scientologist

>>76544854
>TLDR; does running backwards help with running economy or more importantly to alleviate knee pain?
>knee pain
https://youtu.be/P_M0zruGWbA?si=ktBuiX32KCUhtwPC
Idk about running, but I've heard good things about reverse sled pulls for knee health.

never ran a marathon in my life, could I beat this time without training guys?

why my arch become higher after running now? I cant put my foot flat on the ground, they all rest on the exterior part of the foot. And now my doctor says I got peroneal tendon because I am trying to go too fast while being overweight.

Bros you said running will make me healthy, i didnt sign up to this shit just to limp my legs to work for three months.

>>76544912
always do long runs to my long run playlist

>>76544961
>running
>healthy
running is extrem stress for your body and will only destroy your joints and make you older very quickly.

>>76544961
what are you talking about? Youre either flatfooted or have a high arch (in some cases an even higher arch or pes cavus). Running wont change how high or low your arch is.

>>76544973
>troon.jpg

>>76544988
shut the fuck up

>>76544979
>will only destroy your joints and make you older very quickly.
Good. I want to cross the finish line.

>>76544973
I don't really like 6ix9ine, but fuck me his music does make me pumped up and just motivates me to pass people in races.

>>76544452
>as a non elite
You have a point and this video wont apply to us for the most part. But I really thought it was informative. Just because I never really took fueling (whether pre or post) too seriously. What applies to me is that I am naturally very skinny and even when attempting to fuel, I will probably not eat enough for the running I aim to do in a week and repair my body. I made a conscious effort to pre (pasta) and post fuel (chocolate milk or something in a supermarket I finish my runs at while waiting for the train back home) a bit and have been able to double the volume of running in the last few months quite easily and don't feel nearly as sore as before--despite the fact that I probably didnt average 40km a week back then.
Worth a watch: https://youtu.be/2a07E_rWG-k

I'm about to buy some Evo SLs, change my mind

>>76545044
Forgot pic.
Tldr: finding out your energy intake needs relative to your energy output for the training you intend to do is the key for sustainable performance and health.

>>76545074
Heres the pic. FOR FUCKS SAKE FUCK

>>76544912
https://www.youtube.com/watch?v=R3MPaIwwF90&list=OLAK5uy_nltsEJDk3rL1FOMo_PNkhH1sKKKtAwJt4

>>76545044
I'm all for eating plenty outside of runs. I just think the obsession with carbs during mid-distance runs is excessive. I see value in taking in gels/caffiene etc during longer speed work (maybe placebo but I have felt the energy come back during tempos after taking a gel). But I don't feel drained after 10 mi or even upwards of 15 mi runs at a moderate pace whether I take carbs or not yet everyone's constantly pushing the **need** to fuel on all runs. I believe people should be focusing on what they need more than just taking supps for the sake of it. If you have symptoms related to a lack of something look into getting more of it. If you experience REDS fucos on fixing that.

>>76545079
Oh boy a stupid ass frog

>>76545121
>during mid distance runs
yeah ok i missed that. And I agree, outside of a couple of gummy bears or something similar to distract myself, I don't eat during either. But now, instead of commuting home for 40-60 minutes after my long runs (lets say 20km) and then prep food , I will grab something to eat immediately. Really think its made a differance.

>>76543603
ego culture fried your brain if you believe that's a bad time
just have to pay attention so the pain does not turn into injury

>>76545142
excuse you, that frog is holding the gift of life

>>76545056
Not fashionable anymore

>>76545194
Do you have a better reason? Because I'm not buying them for how they look.

>>76540662
>>76540212
Failed big time. I was running short of breath at the 10 k mark and I had to slow down before that. But it was my first time reaching for a 10 km as I normally go for 5~6 km. Better luck next time.
>pic related

>>76544380
same here bro, had it happen today, usually about 3km in I feel like I'm going to pass out and the effort to move becomes massive, I think it's cause I drink a bunch of coffee with honey and so I experience insulin crash
a piece of bread with nutella solves the issue though

>>76545303
What made you want to try a 15k before a 10?
>8/10
Better make that a 10, son
Congrats on the PR

>>76545056
they aren't comfortable, tongue is shit and gets all crinkled, laces are cheap chinese garbage, unstable, upper hurts my feet and my toes go numb cause in order to stop my feet from slipping around inside I have to tie them super tight
they are pretty bouncy though

>>76545236
just get asics superblast and forget it (I don't own them but instead of buying 5 pairs of different shoes I regret not just getting 1 pair of really good shoes)

>>76545321
>supershoe
You didn't beat the run.

>>76545315
I was hyping myself up and I wanted to see if I could reach that as my current limit. Not that my regular pace or cardio fitness is bad but it is certainly below average but slowly improving. Thank you, man. I am going to sleep like a baby today.

>>76545321
>instead of buying 5 pairs of different shoes I regret not just getting 1 pair of really good shoes
Why? Shoes last a certain number of miles. As long as you are running enough the shoes aren't going to get too old from sitting around. What difference does it make if you get 5 shoes now and they last a combined ~2500 mi vs 5 shoes one at a time that also last ~2500 mi?

What's the Saucony equivalent of the Superblasts?

>>76545496
At this point I would say they don’t have one. The superblast types are the companies having a big stack of their premier foam with no plate and a more durable/heavier upper/outer than the super shoe. Right now that is the Adidas Evo SL, Nike Vomero Plus, and the puma magmax nitro are of similar build.
The saucony endorphin speed Is their most do everything shoe. It has a “nylon plate” and the stack isn’t as high as the others. A lot describe it as a little better for tempo/ speed but not as good for recovery/distance/easy runs.

>>76545486
cause 5 shoes are much costlier

>>76545321
I was looking into that first since I currently have some old Asic Nimbus 9s but the primary complaint I saw with the Superblast is that they are narrow and don't come in wide. I have wide feet so that's kind of an instant disqualification for me. From reading about the Evo SL, it's the exact opposite and they tend towards the wider side.
What do you mean about five different shoes though? Aren't both shoes in the same category and do the same things?

>>76545317
Well I don't think they'll be too roomy because I've got wide feet. I saw that the tongue is thin/cheap but that's not at the top of the importance list. I had seen some people complain about them being unstable, but I don't really get what that means.
What would you recommend instead?

>>76545352
I don't want to beat the run, what is the best shoe for me?

I made it 100 days running at least a mile everyday yesterday (101 now.) To celebrate I pushed myself hard and PR'd my 5k by twenty seconds at 24:13. Been lurking here and appreciate you bros.

Just ran for the first time in my new max cushion socks, it felt pretty great. Is there anything special I should do for cleaning to preserve them?

Ran 16.25 miles. I think I’m giving up running.

First full week back in southeast Texas after vacationing in the northeast for two weeks. Longest I have been able to run is 4 miles after doing a HM back north.

Either need to get reacclimated or put up with another month of no progress while it cools down.

>>76544045
I don't bother unless I go >15miles. Esp more now that Gu's have went up just $13 since the last time I bought a box a few months ago. I'm going to transition over to Honeystingers since they're still cheaper. If I didn't have to worrying abiut carrying or getting my stomach used to gels, I'd carry pretzels and bananas like I used to fir trail ultras.

>>76545958
Just dust out the sand. Kids are doing two a days right now. You can manage a few measly miles

Keep it pushing. I've got a couple months before my dirt bike season starts back up and I want to be running 8:00/mi for 5ks by the time I'm racing again. I've been doing these races for 2 years and never really got in shape enough to feel athletic. Hope the extra fitness gets me faster on the bike

>>76545716
go to a store and try on many shoes, buy them even and return them if they aren't good (stores have a good policy if you only use them on treadmills usually)

>>76545760
Consistent

>>76543603
>>76543533
>>76543423

Fine, here you go.
Yes I'm slow.
Yes the HR is high.

I'm still in the process of rehabbing a few injuries, including a major calf tear. So for me the goal was the distance not the pace. I've never run that kind of distance before so it was a bit of a journey into the unknown also and I kept too much energy in reserve expecting I was gonna hit a wall. Also, first 10k was running with a mate whole also had a pretty bad injury but decided to run my own race after.

As for the high HR, I'm a 38 year old boomer who's only casually ran for a couple years. My mac HR is around 200 and resting HR is 50, but for some reason my mean HR on runs is higher than expected, even when I feel like I'm doing low effort. I was curious about it to the point of getting an ECG and other tests done and all came back saying my heart and lungs were very good. Yes I use a chest strap. My doctor reckons its just the natural variance of human physiology.
Sort of makes sense. I can maintain a conversation comfortably while running with a HR of over 180 for quite a long time.

I await the deserved mocking in good faith.

>>76544973
holy fuck based silverstein fan why do u not have your sword vs my dagger on the playlist

>>76546365
listened to it way too often
some runs I only listen to the whole DTW album from front to end lol

>>76546358
>Yes I'm slow.
Yes. And?

>Yes the HR is high.
You are in a race. Your HR will be high. By the end of me finishing a marthon, my HR is close to Z5 thanks to cardiac drift even though I do most of it at the bottom of Z3.

>for some reason my mean HR on runs is higher than expected, even when I feel like I'm doing low effort.
Everyone has a different heart rate zones. The typical calculations are approximations. My z2 calculation is around 145, but I can go up to the 150's and still do the talk test just fine. It's how I determine which zone I'm in. Sometimes, easy runs can be harder than hard runs. Not just in the pacing since everyone runs too fast. It's a sign of your aerobic system fitness. Most runners have excellent cardio, but not the best aerobic fitness. Low HR running develops it the most.

>I await the deserved mocking in good faith.
No. Why are you so down on yourself? Yeah, there will be some mockers: it's 4chan. The entire point is that you fucking did it. Fuck. Yeah. Be proud of yourself. Now, you also got a great baseline to do a marathon on if you want to do one. You've done that distance, which is what most marathon training plans want you to go when you go your longest long run distance. Think about doing one. Congrats on accomplishing that distance.

If you're visiting asia go buy chinese brands like Li-Ning, 361, Qiaodan. At a price of a single Novablast, you can get 3 shoes at about or sometimes better performance. ZoomX/Pebax is already common, it's only about time one of these brands figure out Lightstrike Pro.

Pegasus vs Ultraboost 5x what should I go for? Won't be my main shoe for running just want something for every day wear but can be used for running when needed

>>76546823
never mind Pegasus not in my size. Ordered the Adidas.

I'm new to running, 5K PR is 23.15 min.

Have run maybe 5 times over the last year, started a few weeks ago, I run every 5 days.

Went for a chill run while on vacation, the run felt pretty chill ran 8Km, I felt like I could have easily ran a few more, and I didnt feel fatigued after I finished, but...

My right foot keeps falling asleep while I run, its so uncomfortable and I dont know what the fuck is up, how? Why?

I got stopped by the park ranger, since I technically sort of hopped the fence to run inside the park since its closed, foot stopped being numb for 2km, then numb again.

If my foot becomes numb do I just keep running or do I walk until its back to normal, even if I am not fatigued.

Please help, its really annoying and driving me crazy

I hate healing. I WANT TO RUN

>>76546865
I recognize that map. My mate used to live there and cycle up the hill in the middle of that park. No idea about the numb foot situation.

>>76546865
maybe you laced too tight and cut off circulation. that shit happens to me occasionally

>>76546875
No I dont think so, because its always the right foot. I had some tibia problems in Spain. I walked 1300km from Seville to Santiago. No problems for the first 1200km then I tried to do roughly 120km of walking over 48 hours, and my right had massive issues.

Every run is the same, its not really pain, it just sort of falls asleep.

>>76546872
Yeah I'm in Split, Croatia. I wouldnt post map if I was at home, due to Doxx. Its okay, nice beaches, like the old town, but its the balkans I wish Croatians didnt leave so much trash and that everythong wasnt under permanent construction.

>Took protein powder 4 hours before the run thinking it was enough time
>Nope
>Bowels doing the harlem shake 2km in
>Just barely make it home with the urge to let loose on every step on the urgent jog/powerwalk home
What a nightmare, never EVER take protein within 12 hours even

>>76546890
I do it all the time along with creatine and a fiber supplement. Just shit before you go for a run.

I've only been running once a week on Sunday lately

Why do I throw up after long runs? I've been getting stomach cramps after the runs. I feel nauseous, my stomach starts spazzing out, and then I throw up a small amount. It's always triggered by me trying to take a sip of Powerade.

>>76538527 (OP)
HELP!!

My lower back thigh (Semimembranosus maybe?) hurts whenever I run.
It started slowly hurting more and more while I was running a couple weeks back, now every time I try to run I immediately feel extreme pain in the lower part of the backside of my thigh, don't think I pulled anything since it wasn't a sharp instant pain, but rather one that got progressively worse.

Yap sesh over.. Wat do?

>>76547409
Take a break from running lil nigga

>>76547409
rest
reduce intensity
strengthen
never chase numbers
progress should be a marathon not a race
especially if you have no plans to compete

Was hoping to get some thoughts on my plan to increase my runs and avoid injury. I read somewhere that it is much safer to increase frequency of runs rather than distance.

My goal is to run a 5k 5-7 days per week eventually. I started off with shorter distances earlier in the year, and have gotten here:

Week 1: 5k M/W/F (Rest Tues, Thurs, Sat, Sun)
Week 2: 5k M/W/Thu


Week 3 - *I am here*This week plan: 5k M/Tu, Thurs/Fri (Rest wed)
Week 4: Same
Week 5: 5k M/Tu/W/Thurs/Fri (Rest sat/sun)

Once I get up to running 5 days a week, I plan to rest on the weekends.

Once I get to the point of running a 5k every weekday I will kind of feel it out if I can do more, but I have family stuff on the weekends, so might be able to squeeze in 1 more if I'm lucky.

If I listen to my body and stay at, for example, 4 days a week if I feel I need more time, does this sound reasonable?

I feel like 5k is a perfect distance for me, I can listen to music or a podcast, my cardio is good so it's not too tiring, but I am a fat so I am trying to slowly get my feet, ankles, achilles, knees in better shape to handle the impact and not get hurt. My long term goal is to bet fit and healthy, and avoid injury at all costs. I have had achilles tendonitis in the past, seems to happen when I increase distance - but I don't plan to run farther than 5k as it's boring for me after 3 miles or so.

Anything I am missing or not considering here? I am also doing very light strength training on weekdays for 15-20 mins at the gym.

>>76547473
How fat and what are you doing currently?

>>76547473
Forget about your OCD program and just work out a Norwegian singles one.

>>76547555
any low iq friendly guide to norwegian singles

Pulled my groin while doing 400m intervals. All of my fall races are toast.

20:50 5k this morning, might finally get sub-20 in September

>>76546358
I'm proud of you Anon

>>76547649
Sorry I typed up a much better post but I lost it :(

Here's my suggested plan, simplified for your estimated skill level, unfortunately I won't really explain it. Basically you want to alternate easy zone 2 heartrate days (60-70% max heart rate) with intense days.

Day A: Rest/Easy zone 2 (30 min? 20? Idk)/cross-training
Day B: 10 min warm up (zone 2) (about a mile for you) + tabata intervals 1-3 sets (about a mile's worth) + 10 min cool down zone 2 (another mile).

Conveniently I've designed the B days to work out to about 3 miles, or 5k. You can work out whatever interval style you want, even add or reduce sets on the day, but when i was in your position, this is basically exactly what i did. The heart rate is the point.

Tabata interval is 20 seconds effortful sprint, 10 sec rest, 8 times. I actually program my timer to 25/10 so i can ramp up slowly to the sprint from the walk. You should do between 1-3 sets of the 8, 20 sec sprints. If you do 2 sets, that works out to about mile, at least it did when I was newly at the comfortable 5k level.

Monday: A
T: B
W: A
Th: B
F: A
Sa/Su: A or B or whatever. I think a real norwegian singles program typically puts in an easy very long run once here.

Hopefully someone else more knowledgable might opine on my suggestion, i'm not really an expert.

And since youre fat the best thing to do is to lose weight, which means consuming fewer calories, so don't bother improving distance or pace, which will probably cause you to eat in excess to fuel the intensity. Although you'll improve regardless but don't focus on it: eating fewer calories for weight loss is most important for the moment.

Also distance doesn't matter exactly. What you actually want to orient yourself around is time and heart rate.

>>76538527 (OP)
how do I recover my calfs quicker? they cant keep up training 3 times a week. now after 6 weeks I had to stop my last training session. theyre so tense, Im not even pushing that hard, everything was fine until now

>>76547833
Stretch bro
Massage gun
Rest

>>76547840
how often/long do you stretch? maybe Ive not been doing enough

>>76547944
Look into restorative/yin yoga. 15 minutes of that gets me pretty good and I usually stretch right after a good run and if I feel tight
Sometimes I'll feel tight going into a run and I'll treat those first 5-15 minutes as a warm up, then do some dynamic stretching before going on the real run if those first few minutes don't loosen me up

>>76544973
>Silverstein
>No "Smile In Your Sleep"

NGMI

>>76547405
sounds a lot like electrolyte imbalance.
You need to be taking in sufficient fluids AND electrolytes in balance with one another all day, every day, not just before and after runs.

>>76538527 (OP)
>just started taking Vyvanse
>amphetamine crash hits at the same time I usually go for an evening roon
>end up just going to bed three hours earlier than I was before
I'm sleeping amazingly but what the fuck do I do bros?? Do I need to start being the kind of normie faglord that runs at sunrise?

>>76548259
>amphetamine crash hits at the same time I usually go for an evening troon

>>76548275
thanks for the (You) and the bump, troonanon

>>76548259
>Do I need to start being the kind of normie faglord that runs at sunrise?
It will change your life for as long as you can keep it up
I was like that for months but it seems like I'm coming down from that high

>>76548301
I guess I have also been waking up like 3 hours ahead of my alarm and then going back to bed, maybe I should try it out. At least until summer's over and the weather isn't good for rooning.
Thanks Anon

>>76548321
Yep. I don't use alarms anymore, got a lamp that turns on slowly from 5:30 but at my peak I was waking up on my own at 5am consistently. Was wide awake so figured might as well make good use of the time before I had to go to work

>>76548288
>thanks for the (You) and the bump, runanon

>Start running in June
>Doing decent, work my way from 1 mile at a time up to doing a 5-10k 4x per week
>Ran Ragnar Appalachia earlier this month
>Felt good, ran again that next Monday
>Immediate knee pain
>Haven't ran since
>Occasional knee pain right between kneecap and tibia
I want to go run again but I'm worried I'm going to make it flare up again. Do I test the waters with a short run or do I suck it up and continue to let it rest? I've been gravel and mountain biking as well as rowing and lifting(minus squats) still as that doesn't bother my knee but that takes up too much time driving to the trail heads after work so it's harder to find motivation on weekdays.

I have 8 weeks to improve my half marathon time. Anyone have tips?

I'm planning on doing my same program for 4 weeks but adding hills to 1 run and speed work for another run. After that, I'm not sure.

>>76548226
>sounds a lot like electrolyte imbalance.
Could be. I haven't been doing a great job of drinking water during the week so I'll work on that.

My long runs I have a hydration vest with water in it and then I have a bottle of powerade. I take a small sip of water every mile, a nip of Powerade and 1/3 of a energy gel at mile 4 and again at every 4 miles after that.

Ironically enough I set a new PR up until 12 miles and then I completely crashed out from there but the majority of that is training or lack thereof.

>it's raining
>it's real fucking cold

I wish I ran in Japan while I was there

>>76548567
>not running during hyperborean weather
NGMI

>>76548577
honestly, being able to run in new and novel places while traveling is a big motivation for me to run more.

>>76538527 (OP)
is there any substance i could takw to enhance my performance on a race day (basically, cheat a little)?

>>76548795
Caffeine

>>76548795
pwo

>>76548815
>>76548832
these are fine, but i was thinking big, like salbutamol maybe?

>>76548795
meth

>>76548856
that stuff that makes you shit your pants
bicarb

>>76548795
Water and sugar

>>76548795
EPO

>>76548795
Carbs you fucking idiot

This is the taper plan ChatGPT gave me for the half marathon next Monday. Does this make sense? The six miles on Saturday seems... high?
Sat: 12 mi (done)
Sun: 3.5 mi (done)
Mon: 4.0 mi
Tue: 3.5 mi (fast)
Wed: 3.5 mi
Thu: 3.5 mi
Fri: rest
Sat: 6.0 mi
Sun: 2.0 mi
Mon: 13.1 mi (race day)

>>76549351
If you think it's too high, don't worry about it. I wouldn't even run it.

>>76549383
Yeah I think I'm just going to fucking ignore this plan and do 3-5 miles each day and take Friday and Sunday off...

>>76547813
Tabata is not NSA dumbass

>>76548795
Caffeine
Beetroot juice
Paracetamol
Bicarb
Trampoline shoes (heard the puma fast r 3 are good these days)

>>76548795
Adderall

>>76549400
Run on Sunday. Shakeout runs help.

>>76546457
>>76547744

Cheers faggots

>>76549420
You only expose your own ignorance

I ran 71 miles last week

I think I ran like 7 across three days.
And a chunk of that was walking.

>>76547813
you have no idea what NSA is do you

Heart rate is affected by weather (slower when cold), so it's not a good measure of lactate threshold. If you run under the threshold according to HR measure, but it's cold out, you could actually be over the threshold (your muscles are accumulating lactic acid).

>>76549528
I'm running 35 and I can't imagine doing 50

>>76549533
shitterbros unite

This garmin watch is pretty good, but for some reason the weather temperature is incorrect. I run at sunrise, it says the average temp was 27 and high of 27C. It didn't even reach 27C at any point today. Another problem is that I have to put all units in metric on the app even though I just want distance in metric. The watch lets you put just distance.

>>76549567
Also cardiac drift could make you undertrain.

>>76546358
Somebody was after your bussy at 24km?

>>76549539
It's working backwards from NSA for someone running 5k I adapted from here
https://run.outsideonline.com/training/norwegian-method-for-everyone/

Maybe (You) don't understand it

>>76549667
everything else looks okay but the tabata shit looks wild and definitely not beginner (or anyone) friendly
20 second sprint? are we defining sprint the same way? that should justify a 3-5 minute rest per sprint

>>76549709
Sprint is just as fast as you can reasonably go. Just something to get the heart rate into the higher zones because you're only doing about .5 - 1.5 miles worth anyway keeping the distance at about 3mi.

And yeah you'd definitely rest between every set. You could even only do a single set. 1-3 depending on how you feel.

Generally i think it's important even for a beginner to sprint or work up to it at least every now and then because it teaches useful movements and bodily awareness that can be applied back to lower paces, just thinga like activation of the glutes and hamstring in stride, tight core, balance, etc. As long as somebody's not at a severely obese bmi i think it's fine.

Present me the downsides, /roon/.
Why would you stop me from just following picrel?

>>76549816
>Why would you stop me from just following picrel?
There's no running on Sunday.

>>76549816
Allow me to reiterate my two cents to justify my modification/reccomendation: This is an ideal program according to current thinking but it won't work if you're new, and can only run a mile, two, or three to begin with, or will give yourself an overuse injury, or don't have the habit/willpower or even the time in your schedule for the volume.

In those intervals on the website the warmup and the cooldown last 15 minutes each---that's thirty minutes already! and you've already run 5k if you're running 10 minute miles, which is what your body can currently handle, or all you may want your body to handle because you're overweight---30 min of cardio a day is good to help achieve the weightloss necessary for you to run more, faster, safely once that weightloss is achieved (although it needs to be said you can't outrun a bad diet), but you're not there quite yet and you can't do everything at once---can't grow on a cut, the goal is maintenance---that's the rule for muscle hypertrophy but really it applies here too for running.

Of course if you're a beginner you can really do whatever the fuck you want and still make progress, but introducing yourself to advanced understanding/methods as early as you can won't hurt you, and may make it more fun. Squeezing in the tabata intervals is just fun thing to do, although I think it will help one make faster progress without risking injury. But like i said you could just ignore the intervals altogether and still make some progress, even good progress, as a beginner.

I started running cause I bought these shoes like 2 months ago, im so happy bros I love jogging in the morning and night

God damn the heat sucks... My pace was over 20s slower per mile than yesterday, and my HR was was fucking 10 bpm higher. Though, maybe it's a good thing that it's hot this week, since it will (hopefully) be cooler the morning of the race...
Saw 1 bun, he was hiding in the shade under some bushes and I almost missed him. Also saw a heron, I think, perched on a stump in the middle of the river. I didn't get a good look.
Saw a few hot women out too, though not many running.

>>76549528
How much per day on average?

>>76549528
>>76550088
Any mathematicians?

>>76550096
10 miles a day
>t. math genius

we out here rooning n shit

>>76549613

Hah, nah I was closing in on a small group that had passed me at the start of the race and were starting to hit a wall. I could see they were trying to stay ahead so I picked up the pace to dig the screws in deeper and break them.
They ended up pretty much walking once I gapped them.
It's the little things in life.

>>76550300
Nice pace there bud :) I'm trying to do a 10k biweekly, made it under 5mins a kilometer!

>>76549816
replace easy run with treadmill max incline walking and moderate intervals with z2 5k and that's pretty much me

>>76550300
>we out here trooning n shit

I feel like I've been running more but I guess I haven't... The first 4 day break my gf was in the hospital. The second break I rode my dirt bike the first day off and then had pretty bad soreness and needed time off. I guess I just need to be patient and consistent and let the mileage come to me

>>76538527 (OP)
Why do the fronts of my shins hurt?

How to roon every day? I heard it is possible for me to be the ultimate rooner and roon everyday but I saw so many of my friends develop bad knees I'm scared. I do think I am better physically than all my friends because I was rooning for 10 years and they only started 2-3 years ago.

>>76550354
based

>>76549574
I used to think the exact same thing. I’d always get tendonitis or something in my foot but over time you build up ligament and tendon strength
>>76550088
I split it like this 9/10.3/9.5/10.5/10/8.5/13.2

>>76549525
>>76549667
Recommending a beginner to start sprinting in sessions is a surefire recipe for injury.
Tbh a beginner shouldn't even be doing NSA until they build up to 6 days a week of easy running.
NSA has subthreshold work as it's fastest pace (typically 15K pace for 4 minutes is the fastest you go) and so is much more manageable on the body.

https://sites.google.com/view/sub-threshold/home

>>76546358
that's fantastic man, the fact that you can even run 32km is insane. congratulations stranger, I'm very proud of you

>>76546358
nice one anon

>>76549567
I swear this is why my Garmin is being a bitch about my VO2max now. I know I have gotten better, but keeping HR anywhere near z2 is nearly impossible in the weather. I guess I will cash out my vo2max in a month or two. Going to donate blood next week so it will be interesting to see how many points Garmin will deduct for that. Hopefully I get fresher high performance rbcs back tho

>>76546910
Problem is I did but not enough apparently, 24 hours later and still letting it out
Dreading the marathon in two months, just carbs that week

>>76549425
Can confirm Puma Fast R 3 Nitros are goated, but supply is super scarce

>>76549400
better off running the day before. legs get funny after a rest day sometimes. just go pure easy obviously

>>76549816
I like it but I would rearrange the days.

>>76550765
Don't be worrying about junk numbers like vo2max from your watch or strava stress bullshit. Absolute junk.

>>76550096
Damn. Yeah it was late when j asked that. I think wanted to know how often you run, how many days it takes for you to reach those miles. Too tired to formulate the question properly

>>76538534
Yeah, she totally would have gone for you!!

>>76551035
Number go up is kinda my main motivation. But you're right, these things are just guesses. I can still see my pace at a certain HR and distance improve. Actually quite annoying that Garmin doesn't make that shit more easy to see in their app. Guess I can export the data and do it myself though.

The thing is that if the summer heat wouldn't fuck shit up as much, the "bullshit" predictions and vo2max would be a decent proxy for general improvement.

Went running for the first time in forever
Looks like no one cut the 'weeds' on the trail for the whole of summer... fml

>>76551155
What if I told her I did a lot of marathons and a few trail 50k's? Do you think she'll take them off and we can train for a marathon together?

>>76550729
>>76550759

Cheers homos
My boss is thinking of pulling out of a marathon he's entered in October and I'm low-key tempted now to take his spot (it's sold out otherwise).

>>76551168
It is kinda nice to see numbers go up. But then I see people worrying about them going down when it means absolutely nothing.

All that matters is the long term improvement in pace. You keep chugging away with consistent training, paces slowly get faster in key workouts, then after a few months you smash a race and get a big pb. They're the real numbers go up you want.

https://youtu.be/o_Apx2gBI_4?t=2604
there's a 2:07 marathoner talking about it

>cant even do day one of the c25k program
is it over?

>>76551248
it's only just begun

>>76551248
Just keep going. It's just a template. Modify it to your needs.

>>76551248
N2R (None to run) begins even lower.
I think first excersies were 7 * (30sec run + 2min walk)
In no time you will be jogging 10 to 20 mins.
Good luck.

HILLS. 13 times hard up this motherfucker. Total distance 5.5km elevation +240m.

How do you guys keep your nips from chafing after a long run

>>76551463
Never had an issue with nipple, some people are just more prone to it. But, Chafing is caused by excess friction, so the key is reducing the friction. Balms/salves/ointments or bandaids/tapes are often a go to. It might also be your shirts fabric, cotton tends to be worse than synthetic fabrics. Keeping the area dry helps as well. Finally, if your chest is more fatty it tends to bounce up and down more, aka more rubbing/friction. So losing weight will help as well

>>76551463
Loose shirt.

>ran half marathon
>2.9m in assets
>second Tesla scooter otw
>retweeted by Elon

WAGMI

>>76551662
>>76550299

>>76538595
Yiubare probably getting more rest in between the runs therefor each run might be slightly better but you are going to improve slower overrall than if you ran more often even if each run gets sloghtlybworse before your rest day(s), but after the recovery you should see larger improvement in shorter time

>>76538855
Then dont go that slow and just keep pushing with the speed you like, consistency with doing the actual run is most important and just dont hurt yourself cuz itbdemoralizes and hurts your times

>>76538977
Run earlier in the day, im going out at like 7am cuz its 20 degrees cooler than later

>>76551689
the most important gains comes from when you're not pushing it (leaving zone 2) though

>>76550096
I'm just a simple philosopher of mathematics

did 6k easy after a week off. calf is fine on the run but then doesn't feel right after. I think I will just keep going with easy runs and hope it sorts itself out. doing all the other rehab stuff as well of course.

>>76551248
How fast are you trying to do the "runs"? You may need to go way closer to your walking pace but still doing running form. Tons of people have trouble humbling themselves to do that though, since it feels like it doesn't even count. But progress is progress and you have to go as slow as you need to actually keep completing the workouts on a consistent basis

>>76552022
As a former fatass, sometimes speed is the enemy when you're just starting out since failing to complete the workout can be demotivating and you waste a lot of time trying the same thing again and again, or worse trying to go back to the drawing board or missing workouts. You're aiming for length of time running, and only after you can do long enough in a row and enough times a week do you focus on speed (and therefore distance)

>>76538855
Don't lift your legs

I work an active job and I'm on my feet for 40 hours a week but I want to improve my cardio. Should I just do one long run a week on weekends, is that enough?

Im starting to feel like a fraud bros...
>wake up in the cool cold early morning
>put on a sweater and can easily jog 15 km
>wait until its in the middle of the after noon where its a bit warmer
>try to jog in a regular shirt
>max out at 11-13 km
Give it to me straight, can I even roon 15 km???????

>>76552199
>Give it to me straight, can I even troon

>>76539044
Ouch. That’s my recovery day pace

>>76552409
Pfft thats my morning walk

>>76552199
go shirtless in the afternoon

>>76539044
at least you make easy gains. literally do any bullshit training and you will get faster

>>76525504
NEW
>>76525504
THREAD
>>76525504
HERE

Try again

>>76552819
fucking annoying faggot.

Fresh garlic bread
>>76553036

>>76553041
New bread

>>76553039
>>76553045

>>76553039
>>76553045

>>76551202
If he does, you might as well do it depending on when it is. If it's early October, you already built up the aerobic fitness by doing the 32k though you might not be fully recovered. If it's mid or late october, you might need to get at least a few weeks out a 21-26km, then taper down from that. Just work backwards on yoru training schedule from the race date.